Hormones play a crucial role in nearly every aspect of our wellbeing – from energy levels and mood to digestion, metabolism, and fertility. When they’re in balance, we feel vibrant, clear-headed, and energised. But when they’re out of sync, we may experience fatigue, mood swings, irregular cycles, bloating, skin issues, and more.
The good news? There’s a lot you can do to naturally support your hormones and bring your body back into balance.
Here are my top tips for optimising hormonal health.
1. Prioritise Blood Sugar Balance
One of the biggest disruptors of hormonal health is blood sugar imbalance. Frequent spikes and crashes in blood sugar can lead to insulin resistance, increased cortisol (stress hormone), and even disrupt estrogen and progesterone levels.
Tips to support balanced blood sugar:
Start your day with protein, healthy fats, and fiber (avoid high-sugar breakfasts). Include protein and healthy fats with every meal to prevent energy crashes. Reduce processed sugar and refined carbohydrates. Don’t skip meals—eating regularly keeps blood sugar stable.
2. Nourish Your Liver
Your liver is responsible for metabolizing and detoxifying excess hormones, particularly oestrogen. If it’s overburdened by toxins, alcohol, or poor diet, hormonal imbalances can occur.
Ways to support liver detoxification: Eat cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, kale). Drink plenty of filtered water and herbal teas (dandelion root, nettle, and milk thistle). Reduce alcohol and processed foods. Support gut health, as poor digestion can recirculate excess oestrogen.
3. Reduce Stress & Support Your Adrenals
Chronic stress leads to elevated cortisol levels, which can suppress progesterone, disrupt menstrual cycles, and contribute to burnout. Stress management is key to hormonal balance.
Ways to lower stress and support adrenal health: Prioritise quality sleep (aim for 7-9 hours per night). Practice mindfulness, meditation, or deep breathing exercises. Limit caffeine if you’re experiencing adrenal fatigue. Engage in gentle movement like yoga, walking, or Pilates rather than excessive high-intensity workouts.
4. Optimise Gut Health
The gut and hormones are closely linked. An imbalanced gut microbiome can contribute to oestrogen dominance, poor digestion, and increased inflammation.
Tips for a happy gut: Eat fermented foods (sauerkraut, kimchi, kefir) to support beneficial bacteria. Consume plenty of fiber from vegetables, seeds, and whole grains. Reduce inflammatory foods like processed dairy, gluten, and refined sugar. Consider gut-healing supplements like probiotics, L-glutamine, and collagen. Eat prebiotic rich foods and foods rich in resistant starch to feed the good bacteria (green banana flour, jeruselum artichokes, cooked and cooled potatoes, PHGG, GOS and Acacia powder).
5. Sync Your Lifestyle with Your Cycle
Living in harmony with your menstrual cycle can help regulate hormones and improve energy levels, mood, and productivity.
How to support each phase: Follicular Phase (Days 1-14) – Focus on light, fresh foods and moderate exercise. Ovulatory Phase (Mid-cycle) – Increase protein and healthy fats for energy. Luteal Phase (Pre-period) – Reduce caffeine, prioritise magnesium-rich foods, and support progesterone with healthy fats. Menstrual Phase (Bleeding days) – Rest, nourish with warming foods, and replenish iron stores.
6. Support Progesterone Naturally
Low progesterone is a common issue for many women, leading to PMS, irregular cycles, and fertility struggles.
Ways to boost progesterone naturally: Eat vitamin C-rich foods (kiwi, citrus, bell peppers). Increase magnesium intake (leafy greens, nuts, seeds, cacao). Support ovulation with zinc-rich foods (pumpkin seeds, oysters, lentils). Reduce stress, as high cortisol depletes progesterone.
7. Use Herbal Medicine for Hormonal Support
Herbs can be a powerful tool for restoring hormonal balance. Some of my favourite hormone-supportive herbs include:
Vitex (Chaste Tree Berry) – Supports progesterone and cycle regulation. Ashwagandha – Helps balance cortisol and reduce stress. Dandelion Root – Aids liver detoxification and oestrogen balance. Peony – Supports oestrogen-progesterone balance and helps regulate cycles (particularly beneficial in PCOS). Shatavari – Nourishes the reproductive system, supports fertility, and balances hormones.
8. Reduce Endocrine Disruptors
Many everyday products contain chemicals that interfere with hormone function. These endocrine disruptors can be found in plastics, skincare, household cleaners, and even food packaging.
Ways to minimise exposure: Switch to natural skincare and beauty products. Avoid plastic food containers—use glass or stainless steel instead. Choose organic produce when possible to reduce pesticide exposure. Filter your water to remove contaminants like chlorine and fluoride.
Final Thoughts
Hormonal health is deeply connected to nutrition, lifestyle, stress, and gut health. By making small, intentional changes, you can create an environment where your hormones naturally come back into balance.
If you’re struggling with hormonal imbalances, you don’t have to do it alone. Seeking support from a naturopath can help you uncover the root cause and create a personalised plan to restore balance.
Looking for tailored support? Book a consultation with me at Ahimsa Naturopathy to start your healing journey today!