Reviewed by

Morgane Leten – Nutrition & Fertility Coach


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

Reviewed by

Morgane Leten – Nutrition & Fertility Coach

Have you ever felt "off" but couldn't quite put your finger on what was wrong? It could be a hormonal imbalance. Hormones are like the body's personal messengers that regulate everything from metabolism to mood. But when they're not working as they should, it can lead to all sorts of health issues. The Guud news is that there are simple, natural ways to support your hormones, and one of them is by paying attention to what you eat. In this post, we’ll explore how a nutritious diet, along with some simple lifestyle changes, can support your hormones and keep your body in balance.

Healthy Fats: The Essential Building Blocks for Hormone Production

One of the key building blocks for female hormones is healthy fats. According to the Metabolic Research Center, healthy fats are essential for hormone production. Hormones such as estrogen, progesterone, and testosterone are all made from cholesterol, which is found in healthy fats such as avocados, nuts, and seeds. Incorporating these foods into your diet can help support healthy hormone production.

Protein: Important for Luteinizing Hormone (LH) and Follicle-Stimulating Hormone (FSH) Production

Proteins are another important nutrient for hormone balance. According to an article from Tali Davoine, a registered nutritionist and women's health expert, protein is important for the production of luteinizing hormone (LH) and follicle-stimulating hormone (FSH), which are essential for the menstrual cycle. In addition, protein helps regulate insulin, which can affect hormone balance. Good sources of protein include lean meats, fish, eggs, and legumes.

Carbohydrates: Complex Carbs Can Help Regulate Insulin and Cortisol Levels

Carbohydrates are also important for hormone balance. According to an article from Observer, complex carbohydrates such as whole grains, fruits, and vegetables can help regulate insulin and cortisol levels, which can affect hormone balance. Additionally, carbohydrates provide energy that can support the body's natural hormone production. It's important to choose complex carbohydrates over simple sugars, which can cause blood sugar spikes and crashes.

How to Support Female Hormones Naturally

Your hormones have a big job to do, and they need your help to do it well. Luckily, there are some simple lifestyle changes you can make to help keep your hormones happy and healthy. By getting enough protein, exercising regularly, maintaining a moderate weight, watching your gut health, reducing stress, getting enough sleep, and eating healthy fats, you can naturally support your hormones and help keep your body in balance. Let's take a closer look at each of these habits and how they can benefit your hormones.

Get Enough Protein

Protein is an essential nutrient that your body needs to build and repair tissues. It's also important for hormone balance, as it helps regulate insulin and supports the production of hormones like estrogen and progesterone. When you don't get enough protein in your diet, your body may have trouble producing these hormones, which can lead to imbalances and health problems.

To ensure you're getting enough protein, aim to include a source of protein at every meal and snack. Good sources of protein include lean meats, fish, eggs, dairy products, beans, lentils, nuts, and seeds. You don't need to go overboard with protein, but make sure you're getting enough to support healthy hormone production.

It's also important to choose high-quality sources of protein. Animal sources of protein like meat, fish, and eggs are complete proteins, meaning they contain all of the essential amino acids your body needs. Plant sources of protein like beans and nuts are often incomplete proteins, but you can combine different plant sources to get all of the amino acids you need.

In addition to supporting hormone production, getting enough protein can also help you feel fuller for longer, which can help you lose weight or maintain a healthy weight. When you eat protein, your body releases hormones that signal fullness, which can help 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, which are natural mood-boosters that can help reduce stress and anxiety. This is important because stress can disrupt your hormone balance and lead to health problems. 

It’s also important to maintain a moderate weight for hormone balance, and exercise can help with that, too. Being overweight or obese can disrupt hormone production, so it's important to maintain a healthy weight to support your hormones.

The type of exercise you do can also have an impact on your hormones. Cardiovascular exercise, like 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 mind-body practices 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 that you enjoy so you're more likely to stick with them.

To learn more about how exercise can impact your hormones, read our blog post called How to Train According to Your Cycle. 

Watch Your Gut Health

Taking care of your gut health is essential for maintaining a healthy hormone balance. The gut plays a vital role in breaking down and processing hormones, and when it's not functioning properly, it can lead to imbalances and other health issues. The liver is also involved in hormone metabolism, and supporting its function can help regulate hormone levels in the body.

One of the best ways to support gut health is by eating 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 products, which can build up in the gut and lead to inflammation and other health problems.

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

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

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

To learn more about your gut and your hormones, check out our blog post called Happy Gut, Happy Hormones.

Lower Sugar Intake

If you're looking to support your hormone balance, then reducing your sugar intake is a great place to start. You probably already know that sugar is not good for you, especially if you’re trying to maintain a healthy weight, but it can also negatively affect your hormones. Simple sugars, like those found in candy, sodas, and baked goods, can cause your blood sugar to spike and crash, which can throw your hormones out of whack.

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

In addition to insulin, sugar can also affect cortisol, the stress hormone. When you consume too much sugar, it can cause your cortisol levels to spike, leading to inflammation and other health problems. High cortisol levels can also disrupt your sleep, which can further affect your hormone balance.

To support your hormone balance, it's important to choose complex carbohydrates like whole grains, vegetables, and fruits, rather than simple sugars. Complex carbs are digested more slowly, which can help regulate blood sugar and prevent insulin resistance. You should also try to avoid 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. Plus, you may even notice improvements in your energy levels, mood, and skin health!

Reduce Stress

Stress is something that many of us face on a daily basis, and it can have a big impact on our hormones. When we experience stress, our bodies release the hormone cortisol. While cortisol can be helpful in small amounts, chronic stress can lead to imbalances in cortisol levels, which can ultimately affect hormone balance.

If you're feeling stressed, there are several things you can do to help manage it and support your hormone health. Regular exercise, for example, has been shown to help reduce stress and promote healthy hormone balance. Taking up yoga or meditation can also be helpful in reducing stress levels.

In addition to these practices, it's important to make time for self-care and relaxation. This might include taking a warm bath, practicing deep breathing exercises, or spending time in nature. Whatever works for you, make sure to prioritize stress reduction as part of your overall hormone-supporting routine.

Want to learn more? Check out this post: How Stress Affects Your Period

Get Enough Sleep

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

To support healthy hormone balance, it's recommended that adults aim for 7-9 hours of sleep each night. Creating a relaxing bedtime routine, such as taking a warm bath or reading a book, can help you unwind and prepare for sleep.

Looking for more about sleep and your cycle? This blog post has everything you need to know. 

Eat Health Fats

In addition to sleep, eating a diet rich in healthy fats can also support hormone production. Healthy fats, such as those found in avocados, nuts, and seeds, are essential for hormone production and can help regulate insulin levels. Including these foods in your diet can help support healthy hormone balance and overall well-being.

In Summary

You've got this! Taking control of your hormone health is a journey that starts with simple steps. By focusing on the key areas of your lifestyle, such as diet, exercise, sleep, and stress management, you can take charge of your health and feel confident and empowered. With time and consistency, you'll start to notice the positive impact these changes have on your body and mind. Remember, small changes add up to big results, so keep going and keep taking care of yourself!

Want to know more about how different foods impact your cycle? Read our post called Hack Your Cycle with Food. 

Do you still need help? Talk to one of our experts. We’re always here to listen and offer expert advice.