When your hormones are out of balance, it can feel like everything becomes a little harder; your mood dips, energy fluctuates, sleep feels disrupted, and even your skin and cycle can change. But the good news is that your body wants to be in balance. It’s designed to find harmony when given the right conditions to do so. The key lies in supporting those internal systems that regulate your hormones every day.
Hormones respond to your daily habits. How you eat, move, rest, and manage stress. Rather than thinking about “fixing” hormones, the goal is to support your body’s natural rhythm and communication systems so they can do what they’re meant to do.
One of the most important places to start is with your blood sugar. Stable energy equals stable hormones. When blood sugar levels fluctuate too much, it can disrupt the hormonal signals that influence ovulation and progesterone production. Eating protein at every meal, including healthy fats like avocado, nuts, and olive oil, and choosing slow-release carbohydrates such as quinoa, oats, brown rice, or sweet potato can make a big difference. If you tend to feel dizzy, irritable, or fatigued when you go too long without food, try eating more regularly to keep your energy steady throughout the day.
Your liver is another key player in hormonal balance. It’s responsible for clearing out used hormones and other metabolic by-products from the body. When the liver becomes sluggish, you might notice PMS symptoms, bloating, tender breasts, or heavier periods. Supporting your liver can be as simple as including cruciferous vegetables like broccoli, cauliflower, kale, and cabbage, eating bitter greens such as rocket and spinach, staying well hydrated, and ensuring you have regular bowel movements to support proper detoxification.
Your gut health also has a profound effect on your hormones. A healthy gut microbiome helps your body recycle and eliminate hormones efficiently, while also producing neurotransmitters that support mood stability. Aim to include a variety of plant foods in your diet each week to nourish a diverse microbiome, and consider adding fermented foods such as sauerkraut, kimchi, or kefir if they’re well tolerated. If you experience constipation, bloating, or digestive discomfort, it’s important to address these early, as they’re often signs that your gut and hormones are both under strain.
Stress is another major factor that can influence hormonal health. Chronic stress can suppress ovulation, lower progesterone, and increase inflammation, making it harder for your body to stay in sync. While you can’t always remove stress, you can shift how your body responds to it. Simple daily practices like slow, mindful breathing, gentle yoga, walking, stretching, or creating a small pause ritual, such as making a cup of tea, journaling, or sitting quietly, can help calm the stress response and support hormonal regulation.
Finally, it’s worth checking in on your nutrient stores. Nutrients like magnesium, B vitamins, zinc, vitamin D, and omega-3s are essential for healthy hormone production, mood regulation, and energy. Even with a balanced diet, it’s common to have deficiencies that impact how you feel. Testing can help identify what your body needs most, allowing for a tailored nutrition and supplement plan that supports your unique hormonal profile.
If your hormones feel out of balance, whether you’re noticing irregular cycles, PMS, fatigue, or mood swings, start by focusing on these foundational steps. Change doesn’t have to be complicated or extreme; gentle, consistent adjustments can help bring your body back into alignment naturally.
And if you’d like more personalised support, I can help you uncover what’s driving your symptoms through tailored testing, nutrition, and lifestyle strategies. Together, we can create a plan that helps your body restore its natural balance and vitality.
If you’re ready to begin that process, you can book your consultation here
In good health,
Lee x