The Building Blocks of your Hormones: How to Support Female Hormones Naturally

Have you ever felt "off," but couldn't quite pinpoint what was wrong? It could be a hormonal imbalance. Your hormones are your body's messengers, regulating everything from your metabolism to your mood. And when they're not functioning properly, it can lead to all sorts of health problems. The good news is that there are simple, natural ways to support your hormones. One of those is paying attention to what you eat. In this article, we'll explore how a nutritious diet and simple lifestyle changes can support your hormones and bring your body back into balance.

Healthy fats: important building blocks for your hormones

Healthy fats: important for your female hormones

One of the most important building blocks for your female hormones is healthy fats. According to the Metabolic Research Center, healthy fats are crucial for hormone production. Hormones like estrogen, progesterone, and testosterone are made from cholesterol, which comes from healthy fats found in avocados, nuts, and seeds. These foods can help support healthy hormone production.

Proteins: important for luteinizing hormone (LH) and follicle-stimulating hormone (FSH)

Protein is another important nutrient for hormone balance. According to an article by Tali Davoine , a registered dietitian and expert in women's health, protein is important for the production of luteinizing hormone (LH) and follicle-stimulating hormone (FSH), which are essential for the menstrual cycle. Protein also helps regulate insulin, which can influence hormone balance. Good sources include lean meat, fish, eggs, and legumes.

Carbohydrates: Complex carbohydrates can help regulate insulin and cortisol levels

Carbohydrates are also important for your hormone balance. According to an Observer article, complex carbohydrates like whole grains, fruits, and vegetables can help regulate insulin and cortisol levels, which can influence hormone balance. Moreover, carbohydrates provide energy that can support the body's natural hormone production. It's important to choose complex carbohydrates instead of simple carbohydrates (fast sugars), as these can cause blood sugar spikes and drops.

How to naturally support your female hormones

Your hormones have an important job, and they need your help to do it properly. Fortunately, you can make easy lifestyle changes to keep your hormones happy and healthy.

By getting enough protein and fat, exercising regularly, maintaining a healthy weight, paying attention to your gut, reducing stress, and getting enough sleep, you can naturally support your hormones and keep your body balanced. We'll discuss this in more detail below.

Get enough protein

Protein is an essential nutrient your body needs to build and repair tissues. It's also important for hormone balance, as it helps regulate insulin and support the production of hormones like estrogen and progesterone.

If you don't eat enough protein, your body may have trouble producing these hormones. This can lead to an imbalance and health problems.

To ensure you're getting enough protein, you should eat a protein source at every meal and snack. Good sources include lean meat, fish, eggs, dairy, beans, lentils, nuts, and seeds. You don't need to overdo it, but make sure you're getting enough.

Also, always make sure you choose high-quality protein sources. Animal protein sources like meat, fish, and eggs are complete proteins, containing all the amino acids your body needs.

Plant-based protein sources such as beans and nuts are often incomplete proteins, but you can combine different plant-based sources to still get all the amino acids.

Adequate protein also helps you feel full longer, which can help you lose weight or maintain a healthy weight. When you eat protein, your body releases hormones that make you feel full, which helps you eat less overall.

Exercise regularly

Regular exercise isn't just good for your physical health; it can also help keep your hormones in check. When you exercise, your body releases endorphins, natural mood enhancers that can help reduce stress and anxiety. This is important because stress can disrupt your hormone balance and lead to health problems.

Maintaining a moderate weight is also important for hormone balance, and exercise can help with this. Being overweight or obese can disrupt hormone production.

The type of exercise you do can also affect your hormones. Cardiovascular exercises, such as running or cycling, can help regulate insulin levels, which is important for maintaining healthy blood sugar levels.

Strength training can help increase muscle mass, which is important for healthy testosterone levels in women. Yoga and other physical activities can also help reduce stress and promote relaxation, which can support healthy hormone production.

Aim for at least 30 minutes of moderate exercise most days of the week and choose activities you enjoy – it'll be easier to stick with it.

To learn more about how exercise can affect your hormones, check out our blog post on exercising according to your cycle .

Look at your intestines

Your intestines play a vital role in breaking down and processing hormones. If your intestines aren't functioning properly, it can lead to imbalances and other health problems. One of the best ways to support your gut is with a diet rich in fiber and probiotics.

Fiber helps keep your digestive system moving, which can prevent constipation and promote regular bowel movements. This, in turn, helps your body eliminate toxins and waste, which can build up in the intestines and lead to inflammation and other health problems.

Probiotics are beneficial bacteria that live in your intestines and help keep them healthy. They can improve digestion, boost the immune system, and reduce inflammation. This is important for hormone balance. You can get probiotics from fermented foods like yogurt, kefir, sauerkraut, and kimchi, or from supplements.

Besides a healthy diet, there are other things you can do to support your gut health and hormone balance. For example, reducing processed foods, refined sugars, and alcohol can help reduce gut inflammation and support healthy digestion.

You can also try stress-reducing exercises like yoga, meditation, or deep breathing, as stress can negatively impact your gut health.

Your liver is also involved in hormone metabolism. Supporting your liver's function can help regulate hormone levels in your body.

If you want to learn more about your gut and hormones, read our blog post Healthy Gut, Happy Hormones .

Eat less sugar

If you want to support your hormone balance, eating less sugar is a good start. You probably already know that sugar isn't good for you, especially if you're trying to maintain a healthy weight, but it can also negatively impact your hormones.

Simple carbohydrates (fast sugars), like those found in candy and soda, can cause your blood sugar levels to spike and crash, disrupting your hormones.

When your blood sugar levels are unstable, it can lead to insulin resistance, a condition in which your body becomes less responsive to insulin, a hormone that helps regulate blood sugar. Insulin resistance can contribute to several health problems, including weight gain, diabetes, and polycystic ovarian syndrome (PCOS), a hormonal disorder that affects many women.

Besides insulin, sugar can also affect cortisol, the stress hormone. Eating too much sugar can raise your cortisol levels, which can lead to inflammation and other health problems. High cortisol levels can also disrupt your sleep, further affecting your hormone balance.

To support your hormone balance, it's important to choose complex carbohydrates like whole grains, vegetables, and fruit instead of simple sugars. Complex carbohydrates are digested more slowly, which can help regulate blood sugar levels and prevent insulin resistance. Also, try to avoid other processed foods, as they often contain added sugars and other unhealthy ingredients.

By reducing your sugar intake and choosing healthy, whole foods, you can support your hormone balance and overall health. You may also notice improvements in your energy levels, mood, and skin!

Reduce stress

Many people experience stress, but it can have a significant impact on their hormones. When we experience stress, our bodies release the hormone cortisol. While cortisol is beneficial in small amounts, too much chronic stress leads to cortisol imbalances, which can ultimately affect hormone balance.

If you're stressed, there are several things you can do to find peace and keep your hormones balanced. Regular exercise, for example, can reduce stress and promote healthy hormone balance. Practicing yoga or meditation can also help lower stress levels.

Besides these exercises, it's important to make time for self-care and relaxation. You could take a warm bath, do deep breathing exercises, or spend time in nature. Whatever it is, as long as it works for you. A relaxed you = happy hormones.

Want to learn more about stress and your hormones? Read our blog .

Get enough sleep

Getting enough sleep is important for maintaining good health and supporting hormonal balance. When we don't get enough sleep, our bodies produce higher levels of cortisol, which can lead to imbalances in other hormones like insulin and estrogen.

To support healthy hormone balance, it's recommended to get 7 to 9 hours of sleep per night. Establish a relaxing routine before bed, such as taking a warm bath or reading a book. This can help you unwind and prepare for a good night's sleep.

Want to learn more about sleep and your cycle? This blog post will tell you everything you need to know.

Eat healthy fats

We just talked about food. Healthy fats are important for your body to support hormone production. You can find healthy fats in avocados, nuts, and seeds. They are essential for hormone production and can help regulate insulin levels. By including these foods in your diet, you can support healthy hormone balance.

In summary

Taking control of your hormonal health starts with simple steps. By focusing on key lifestyle elements like nutrition, exercise, sleep, and stress management, you can take charge of your health and feel confident and empowered.

With time and a good routine that you don't deviate from (too much), you'll notice the positive impact on your body and mind. Remember that small steps lead to big results, so keep going and take care of yourself! You've got this!

Want to learn more about how different foods affect your cycle? Read our article " Hack Your Cycle with Nutrition ."

Need more help? Talk to one of our experts . We're always here to listen and provide expert advice.