Hormonal Health and Why What You Eat Matters

As awareness around health grows, hormones are finally getting the attention they deserve. Hormones act as chemical messengers that influence almost every process in the body, including energy levels, mood, sleep, metabolism, appetite, skin health, fertility and stress response.

When hormones are balanced, the body generally feels resilient and energised. When they are not, the effects often show up as fatigue, anxiety, acne, irregular periods, weight changes, low mood or fertility challenges.

Although genetics and age play a role, hormonal balance is strongly influenced by lifestyle. Stress, sleep quality, movement and nutrition all affect how hormones are produced, regulated and cleared from the body.

Food does more than provide calories. It supplies the raw materials your body needs to make hormones, transport them effectively and break them down safely. When nutrition is supportive, hormones tend to stabilise. When it is inconsistent, overly restrictive or heavily processed, imbalances are more likely to occur.

Small, intentional changes to how you eat can have a powerful impact on hormone health in a natural and sustainable way.

Eating Enough and Eating Regularly

Chronic under-eating or skipping meals places the body under stress. When energy intake is too low, the hypothalamus, which coordinates hormone signalling, may reduce reproductive hormone output such as oestrogen, progesterone and testosterone, while increasing cortisol.

This can contribute to irregular or missing periods, low energy, poor recovery and heightened stress sensitivity.

Consistent, nourishing meals signal safety to the body. Avoid skipping meals and aim to eat regularly throughout the day. Focus on meals that include complex carbohydrates, healthy fats and high quality protein.

Balancing Blood Sugar

Blood sugar stability is one of the most important aspects of hormone health. Frequent blood sugar spikes lead to repeated insulin release, which can disrupt other hormones including cortisol, oestrogen and progesterone.

This is particularly relevant for people experiencing PCOS, irregular cycles, fatigue or mood swings. Blood sugar imbalance often shows up as energy crashes, cravings, irritability, anxiety and difficulty losing weight.

Including protein, fibre and healthy fats with meals and snacks helps slow glucose absorption. Reducing ultra processed carbohydrates and sweetened drinks and choosing lower glycaemic carbohydrates such as oats, quinoa, legumes and sweet potatoes can also support stability.

Supporting Gut Health

The gut plays a vital role in hormone regulation, especially oestrogen metabolism. A healthy gut helps break down and eliminate excess hormones, reduces inflammation and supports mood and immune balance.

When gut health is compromised, oestrogen may be reabsorbed rather than excreted. This can contribute to symptoms such as PMS, acne, heavy periods or irregular cycles.

Aiming for 25 to 35 grams of fibre per day from vegetables, fruits, legumes and seeds supports gut health. Including fermented foods such as yoghurt, kefir, kimchi and sauerkraut can help maintain microbial balance. Reducing alcohol and highly processed foods also supports a healthier gut environment.

Eating Enough Healthy Fats

Hormones such as oestrogen, progesterone, testosterone and cortisol are made from cholesterol. Diets that are too low in fat may impair hormone production and nervous system function.

Including fats from avocados, olive oil, nuts and seeds supports hormone synthesis and reduces inflammation. Omega 3 rich foods such as salmon, sardines, flax and chia seeds are particularly beneficial. Avoiding trans fats and highly refined oils where possible is also important.

Prioritising Key Micronutrients

Hormone production and detoxification depend on adequate vitamin and mineral intake. Even mild deficiencies can disrupt balance.

Magnesium supports the nervous system and progesterone regulation and is found in leafy greens, nuts, seeds and dark chocolate. Zinc supports testosterone balance and immune health and can be found in pumpkin seeds, lentils, beef and seafood. B vitamins, especially B6, support PMS symptoms and oestrogen clearance and are found in eggs, chickpeas, bananas and whole grains. Vitamin D acts like a hormone in the body and supports thyroid, insulin and reproductive health. Sources include sunlight, oily fish, egg yolks and mushrooms.

Reducing Exposure to Endocrine Disruptors

Endocrine disrupting chemicals found in plastics, pesticides and processed foods can interfere with hormone signalling. While complete avoidance is unrealistic, reducing exposure can make a meaningful difference.

Choosing organic produce where possible, especially for high pesticide foods, using glass or stainless steel containers for heating food, filtering drinking water and limiting heavily processed foods can all help reduce hormone disruption.

Eating in Sync With Your Cycle

Hormonal needs shift throughout the menstrual cycle, and adjusting nutrition to support each phase can improve energy, mood and cycle regularity.

During the menstrual phase, iron rich foods such as lentils, chickpeas, poultry and fish, alongside omega 3 fats, magnesium and vitamin C, are supportive.

In the follicular phase, lean proteins, fibre rich foods, cruciferous vegetables and phytoestrogens such as soy products can be beneficial.

Around ovulation, foods rich in B6, zinc, choline and antioxidants help support hormone balance.

During the luteal phase, the body often benefits from more complex carbohydrates, root vegetables, magnesium rich foods, omega 3 fats and electrolytes.

Personalised Support

Hormonal balance is not about a single food or supplement. It is built through consistent, balanced and nutrient rich eating patterns that support blood sugar, gut health, stress regulation and micronutrient sufficiency.

If you are experiencing fatigue, irregular cycles, mood changes or unexplained weight gain, your hormones may be asking for support, and nutrition is one of the most effective tools available.

If you would like personalised guidance, I offer one to one consultations to support hormone balance through food, lifestyle and evidence based strategies.

Book your free clarity call to learn more.