Hormones have always fascinated me—the way they ebb and flow, silently orchestrating our moods, energy levels and overall state of wellbeing. Yet, they often remain a somewhat mystery, causing frustration and health struggles when they seem out of sync.
Over the years, I’ve learned that understanding and supporting our hormones can truly transform how we feel each day. As a woman who is passionate about women’s health, I believe we all deserve to find the key to happy, balanced hormones so we can live our most vibrant lives.
Let’s talk menstrual cycles
Our menstrual cycle is a beautiful symphony of hormonal changes, each phase bringing unique needs. This is why adapting your nutrition, movement and lifestyle based on where you are at any point during the month is key, often referred to as ‘cycle syncing.’ When you start to work with your body’s cycles and not against it, a positive shift occurs. So, what is happening at each phase and how can you support your body throughout your cycle? Let’s take a look at an approximate guide based on a natural regular 28 day cycle. Please note, your cycle may vary from this depending on your unique health profile.Follicular Phase (Days 1-14) with Menstruation (Days 1-5)
Just before the start of your period oestrogen and progesterone levels drop, causing the shedding of the uterine lining. These 2 hormones then remain low during the bleed.To support your body during menstruation, focus on iron-rich foods like spinach, lentils and lean meats to replenish lost iron. Anti-inflammatory foods such as turmeric and ginger can ease menstrual discomfort. Gentle activities like yoga or walking can also be incredibly soothing. I love to do an easy 10-minute yoga flow. As oestrogen levels rise, preparing the body for ovulation, it’s time to nourish with leafy greens, berries and seeds. These foods support oestrogen production. Complex carbohydrates like quinoa and sweet potatoes provide sustained energy. This is the perfect phase for high-intensity workouts and new activities when your energy levels are typically higher.View this post on Instagram
Ovulatory Phase (Days 14-16)
A surge in luteinising hormone (LH) triggers ovulation. Include anti-inflammatory fats like avocados, nuts and olive oil to support hormone production. High-fibre foods like vegetables and whole grains help balance blood sugar levels. This phase often brings heightened communication skills and confidence, making it a great time for social activities and connecting with others. Whenever I have a podcast or media event coming up, I pray to the hormone gods that it will be during this phase!Luteal Phase (Days 16-28)
Progesterone levels rise, preparing the body for a potential pregnancy. Magnesium-rich foods such as dark chocolate, almonds and spinach can help reduce premenstrual symptoms (PMS). I personally love to enjoy some homemade Chilli Chocolate Bark. Balance mood swings with omega-3 fatty acids from fish or flaxseeds. Prioritise self-care and relaxation techniques like meditation or gentle stretching to manage stress and promote better sleep.Managing cortisol
Cortisol, our stress hormone, can wreak havoc on hormonal balance when levels are consistently high, which is why chronic stress impacts our menstrual cycle, sleep and overall health. I always emphasise learning how to manage cortisol effectively and it’s truly a game changer. To manage cortisol effectively, it’s essential to build a stress-reducing lifestyle. Practising regular mindfulness and relaxation techniques, such as deep breathing and spending time in nature, can significantly lower stress. Learning to say no to overwhelming commitments and having good social media boundaries in place are things I have learned are crucial for maintaining your wellbeing. Replace negative thoughts with positive self-talk and affirmations to support body love and mental resilience. Establishing a grounding morning routine like meditation, movement or journaling, and a calming winddown evening routine can help frame your life in a way that supports reduced stress and cortisol levels. If you drink coffee, I recommend savouring one a day, before midday. And don’t forget the importance of self-care rituals; make time for activities that bring you joy, whether it’s a warm bubble bath, reading a book or spending time with loved ones.Why I love magnesium for happy hormones
Everyone knows I am a huge fan of the ‘relaxation mineral,’ magnesium! This wonderful nutrient is essential for regulating various hormones, including insulin and cortisol. Many women are deficient in this vital mineral, which can exacerbate hormonal imbalances. Magnesium also supports muscle relaxation, which can be especially helpful at that time of the month when you may experience cramps. Include magnesium-rich foods (leafy greens, nuts, seeds, wholegrains and dark chocolate) in your diet. I am a fan of taking a quality magnesium supplement before bed to help my body unwind and prepare for a restful night’s sleep (also essential for hormonal harmony), or in times of nutritional need. My tip is to choose a magnesium formula that contains the right forms of magnesium (amino acid chelate, citrate and glycinate dihydrate) at a good dose. If you feel this could support you too, please consult with a healthcare professional. Balancing your hormones is a holistic journey that involves understanding your menstrual cycle, managing stress and nourishing your body with the right nutrients. By implementing these strategies, you can achieve better hormonal harmony and overall wellbeing. Remember, every woman’s body is unique, so listen to your body’s signals and adjust your approach as needed.View this post on Instagram
