Hi
I’ve been getting some great questions in my free group lately, especially around the topic of hormone balance. This is something that affects many of us, especially women over 40 and I thought the answers could benefit you too!
Hormones play a huge role in our overall health, influencing everything from energy levels and mood to weight management and sleep
quality. While there isn’t a magical “fix-all” food that will instantly balance your hormones, the good news is that the right diet can make a significant impact on supporting your body’s natural hormone production and regulation.
So, let’s dive into some practical, actionable tips on how you can support your hormone health with food!
1. Prioritise Healthy Fats
Healthy fats are essential for hormone production and balance.
Many hormones, including sex hormones like oestrogen and testosterone, are made from fats. Including the right kinds of fats in your diet can support everything from your energy levels to your mood.
- Avocados are packed with monounsaturated fats and fibre, which help stabilise blood sugar levels - key for hormone regulation.
- Nuts and seeds like flaxseeds and walnuts are rich in omega-3 fatty acids, which help reduce
inflammation.
- Olive oil is great for heart health and provides the good fats your body needs.
- Fatty fish like salmon and sardines are rich in omega-3s and support healthy hormone function.
2. Include Protein with Every Meal
Protein is crucial for hormone synthesis and helps keep your blood sugar levels stable. Keeping your blood sugar in check can prevent insulin spikes, which are often
linked to hormonal imbalances.
Some great sources of high-quality protein include:
- Lean meats like chicken and turkey
- Eggs (don’t skip the yolk—it’s nutrient-rich!)
- Plant-based proteins like tofu, tempeh, and quinoa
- Legumes such as lentils and chickpeas
3. Load Up on Fibre
Did you know that fibre can help your body eliminate excess hormones, especially oestrogen? A high-fibre diet can prevent
oestrogen dominance, which is linked to issues like PMS, bloating and even certain hormonal conditions like polycystic ovary syndrome (PCOS).
Here are some fibre-rich foods to include:
- Cruciferous vegetables like broccoli, kale and Brussels sprouts
- Whole grains like oats, brown rice and quinoa
- Berries like blueberries, raspberries and blackberries
- Legumes like lentils, beans and
chickpeas
4. Balance Your Blood Sugar
Blood sugar imbalances can wreak havoc on your hormones, leading to issues like fatigue, weight gain and mood swings. Stabilising your blood sugar is crucial for overall hormone health.
Here are some tips:
- Opt for complex carbs like sweet potatoes, brown rice and quinoa instead of refined carbs.
- Pair carbs with protein or healthy fats to
slow down the release of sugar into your bloodstream.
- Limit your intake of added sugars found in sweets, fizzy pops and processed foods.
5. Focus on Gut Health
Your gut health plays a significant role in hormone balance. A healthy gut can help detoxify excess hormones and reduce inflammation.
Support your gut with these foods:
- Probiotic-rich foods like yoghurt, kefir,
sauerkraut and kimchi
- Prebiotic foods like garlic, onions and asparagus to feed your good gut bacteria
- Don’t forget to stay hydrated! Drinking plenty of water helps with digestion and flushing out toxins.
6. Reduce Inflammatory Foods
Chronic inflammation can throw off your hormone balance, so it's best to limit foods that promote inflammation.
- Cut back on processed foods that
are high in trans fats and artificial ingredients.
- Limit caffeine and alcohol, which can be taxing on your liver - the organ responsible for hormone detoxification.
- Avoid vegetable oils like canola and soybean oil, which are high in omega-6 fatty acids that can increase inflammation.
7. Support Your Liver
Your liver plays a crucial role in metabolising and detoxifying hormones. Supporting liver health
can help your body balance hormones more effectively.
- Include cruciferous vegetables like broccoli and cauliflower, which support liver detoxification.
- Enjoy leafy greens like spinach and kale, which are rich in chlorophyll for detoxification.
- Sip on green tea, which is rich in antioxidants that support liver function.
8. Don’t Forget Lifestyle
Habits
Remember, it’s not just about what you eat! Lifestyle factors play a big role in hormone health too.
- Exercise regularly to boost endorphins and help regulate insulin levels.
- Aim for 7-8 hours of quality sleep to keep hormones like cortisol, leptin and ghrelin in check.
- Manage stress with practices like yoga, meditation, or deep breathing, which can lower cortisol
levels.
Final Thoughts
Balancing your hormones isn’t about striving for perfection; it’s about making small, consistent changes that support your overall health. Start by incorporating some of these hormone-friendly foods and practices into your routine and see how your body responds!
If you’re looking for more support on your health journey, I’d love for you to join my FREE group where we focus on
health and fitness specifically for women over 40. You’ll get access to monthly challenges, weekly live calls with me and a supportive community where we cover everything from nutrition and exercise to stress management and self-care.
👉 Join my FREE group here and let’s keep this conversation going!
Until next time, stay healthy and balanced!
Love Nicki xx
