Food And Hormone Balance in Women
- Haanna
- Aug 3
- 5 min read
Updated: Aug 6
Introduction
Let’s face it. As a woman, you probably hear this word too often – Hormones, and yes, they
can be complicated but I’m here to make a part of it simple, the delicious part that is. You
guessed it - food! How does food affect your hormones? To understand this, lets go back to
basics, shall we? Hormones are chemical messengers responsible for regulating many
essential body functions in a woman’s body. They can influence your weight, skin health,
fertility, menstrual cycle and even energy levels. In this article, we will dive into hormones,
how food affects, assists and disrupts hormones and what you can eat to assist in maintaining
balance. Buckle up, dearest reader.
Understanding Female Hormones
Now that you know what hormones are and that even the slightest imbalance an give a
woman mood swings, an irregular menstrual cycle, fatigue or weight fluctuations. If you are a
woman reading this, you may know all this from experience. Below is a list of key hormones
in women and the role they play:
Estrogen: you may have frequently seen this frequently being mentioned as the “female hormone.” Estrogen is the hormone responsible for the development of female sexual characteristics and plays a huge role in menstruation, bone health and skin elasticity.
Progesterone: let’s call this hormone Estrogen’s best friend because they work together to regulate the menstrual cycle. Progesterone also maintains the uterine lining during pregnancy.
Testosterone: I know what you’re thinking. “isn’t this a man’s hormone?” Well yes, but it’s also present in small amounts in women, supporting muscle strength, libido and moods.
Insulin: this hormone is extremely important in balancing blood sugar levels. Imbalanced insulin may lead to conditions like PCOS or insulin resistance.
Cortisol: more commonly known as the stress hormone, cortisol helps the body with stress response. Chronically high cortisol levels can lead to disrupted sleep, mood and weight.
Thyroid hormones (T3 and T4): these regulate the metabolism, energy levels and body temperature.
Hormones naturally fluctuate throughout a woman’s lifetime like during puberty,
menstruation, pregnancy and menopause. Even though this already happens, there are
external factors that may impact overall health, such as poor health, diet, stress and other
environmental factors.
Signs Of Hormonal Imbalance
Many women experience hormonal imbalance many times in their lives, however due o a
lack of understanding, the symptoms are often dismissed by the women experiencing them or
people around them. To help with your understanding, dear reader, I will try to explain the
most common symptoms.
Irregular periods including having a heavy bleed, missed period or an unusually long cycle
may be due to issues with progesterone or estrogen levels. Mood swings, irritability and
anxiety are caused by brain chemicals that are affected by fluctuations in estrogen and
cortisol. Energy and sleep are affected by cortisol, thyroid hormones and melatonin. The
imbalances of these hormones may either leave a woman drained throughout the day due to
constant fatigue or very restless at night due to insomnia. Hormonal acne, which may give a
woman low self-esteem, is often affected by high androgens like testosterone. Of course,
hormones control appetite and the metabolism as well, specifically insulin, thyroid hormones
and cortisol which contribute to stubborn belly fat. Lowered levels of estrogen and
testosterone can lower a woman’s sexual desire and responsiveness.
Always keep in mind that external factors may overlap with hormonal imbalances so pay
attention to your patterns and seek help whenever you need it!
How Food Affects Hormones
We’re finally past all the hectic definitions, now let’s get to what you're really here for… the
food. The food you eat plays a direct role in hormone formation, balance and function. The
body uses nutrients to build hormones, control their release and support the organs that
produce them.
Eating too many refined carbs and sugar can lead to a rise in blood sugar which may lead to
insulin resistance overtime or PCOS. So, the foods that would be better include those which
have healthy fats essential for building hormones like estrogen and progesterone. Fiber from
fruits, vegetables and whole grains help the body in balancing the amount of estrogen so that
there’s no buildup which can lead to mood swings or irregular period cycles. Fermented
foods like yoghurt help maintain a healthy gut, which is important because gut bacteria assist
in regulating hormones. Let’s not forget the important vitamins and minerals such as
magnesium, zinc, B vitamins and selenium support the thyroid and adrenal glands which are
hormone producers. Proteins also help in hormone formation and stabilizing blood sugar
levels.
Foods That Support Hormonal Balance
Below is a list of foods that support hormonal balance:
Avocado
Olive oil
Nuts
Seeds
Oily fish, like salmon
Legumes
Greens like broccoli, kale and spinach
Cauliflower
Yoghurt
Kefir
Sauerkraut
Ginger
Cinnamon
Chamomile
Image 3 showing healthy foods.
Foods/Habits That Disrupt Hormonal Balance
Below is a list of foods and habits that may disrupt hormonal balance:
Packaged snacks
Fast food
Foods with artificial additives or preservatives
Too much caffeine (especially on an empty stomach)
Alcohol
Not enough healthy fats in your diet
Too much soy
Extreme diets or skipping meals
Hormone Supportive Eating Habits
I must admit that even I struggle with maintaining healthy eating all the time, but let’s remember
reader that even the slightest influences can cause hormonal imbalances. So, in this section,
we will be reminding ourselves of good eating habits.
Balance every meal by including a little mix of all the good stuff – protein, healthy fats and
fiber rich carbs in order to stabilize blood sugar and reduce stress on insulin and cortisol
levels. Do not skip meals. This can increase stress and lead to low energy levels. Try eating at
3–4-hour intervals to help maintain steady energy and stable hormone levels. Drinking water
helps you digest easier, detox and absorb nutrients which is all essential for hormone balance.
Make sure the way you eat is mindful (and demure). Slow down to improve digestion and
regulate hunger hormones like ghrelin and leptin. These practices make handling hormone
fluctuations a little easier.
Conclusion
Hormones play a vital role in basically all stages of a woman’s life – from appetite to sleep,
mood, energy and reproductive health. While hormonal imbalance causes symptoms that are
no fun to deal with, the positive side of it is that small, consistent changes to your daily
routine, especially through your diet, can make a rather large impact. Choosing nutrient-rich
foods, managing stress levels, supporting your sleep and gut health can create conditions for
your hormones to thrive. Have patience and always have time to learn your body and what
works best for you. You deserve the best quality of life, and balancing your hormones can get
you a step closer to exactly that.
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