Balancing hormones with nutrition

Let’s talk about a topic that affects each and every one of us: hormones.

While they can sometimes (or for some women, a lot of times) make us feel like we’re on a rollercoaster ride of emotions and energy levels, you can use the power of nutrition to balance those hormones and feel your best throughout your entire cycle.

Understanding the hormone hustle
Before we get into the juicy details about foods that can support your hormone harmony, let’s have a quick hormone 101. Our menstrual cycle isn’t just about our monthly visit – it’s also a dance of various hormones like estrogen, progesterone, testosterone, and more. These hormones don’t just influence our mood swings and cravings; they also affect our metabolism, energy levels, and even our workout performance.

The food you put on your plate can play a superhero role in keeping those hormones in check. So, let’s explore the foods that can be your cycle’s best friends…

Menstrual phase (days 1-7)
Embrace nutrient-rich comfort foods
Ah, the beginning of your cycle. It’s time to give your body some extra love with foods rich in iron and B vitamins to replenish what you’ve lost. Think leafy greens like spinach, beans, and whole grains. And don’t forget the dark chocolate – yes, you heard us right! Dark chocolate can be a mood-boosting, magnesium-packed treat.

Follicular phase (days 8-14)
Load up on fresh and vibrant eats
As you approach ovulation, your energy is revving up. Time to load up on fresh fruits, veggies, and lean proteins like salmon or tofu. These foods provide antioxidants and nutrients that support your energy levels and skin’s natural glow.

Ovulation (around day 14)
Celebrate with omega-3s
Ovulation brings its own set of hormonal shifts. Boost your mood and support your body with omega-3 fatty acids found in walnuts, chia seeds, and fatty fish. These healthy fats can also help combat inflammation.

Luteal phase (days 15-28)
Fiber and greens are your BFFs
As you head into the luteal phase, focus on fiber-rich foods like whole grains, lentils, and cruciferous veggies (hello, broccoli!). These foods can help maintain stable blood sugar levels and support digestion, which is often a bit sluggish during this phase.

Supportive staples throughout
No matter where you are in your cycle, one constant is the need for hydration. Water keeps all our bodily functions in check, so drink up! Herbal teas like chamomile, peppermint, and raspberry leaf can provide soothing relief during different phases.

While these nutrition tips can provide a helpful starting point, every single body is unique, and personalisation is key. If you’re dealing with specific hormone-related concerns or conditions, it’s always a good idea to seek guidance from a healthcare professional. They can offer personalised advice tailored to your individual needs.

With the right nutrition and a bit of self-care, we’re unstoppable. To read more about the best workouts for each phase of your cycle, click here.

Explore our blog for more great info about nutrition, plus delicious and healthy recipes you can easily whip up!

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The information in this article is intended for general guidance on balancing hormones through nutrition. For personalised advice, consult a medical professional.


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