Foods That Help Balance Hormones During Menopause.
Menopause is a natural transition in every woman’s life, but it often comes with a host of physical and emotional changes.
From mood swings and fatigue to weight gain, hot flashes and debilitating menstrual cycle issues, these symptoms can feel overwhelming.
The key is understanding your body and identifying which hormones need support, then using holistic strategies like real food and lifestyle adjustments to bring them back into harmony.
Hormones are the body’s messengers, responsible for regulating nearly every function in our system.
During menopause, hormone levels fluctuate, which can throw the body off balance and lead to a variety of symptoms.
By nourishing your body with the right foods, you can support hormonal balance, reduce symptoms, and feel more like yourself again.
In this blog post, we’ll explore the fascinating world of hormones, what they are, how they work, and their impact during menopause.
We’ll also take a closer look at some of the most important hormones, such as estrogen, progesterone, cortisol, insulin, vitamin D (yes vitamin D is a hormone!), and thyroid hormones, and discover how specific foods can help support your body through this transitional phase.
Let’s dive in and uncover the power of food to help you feel vibrant and balanced during menopause!
What Are Hormones and Why Are They Important?
The human body produces over 50 different hormones, each playing a vital role in keeping our systems functioning smoothly.
These chemical messengers are created by glands in the endocrine system and travel through the bloodstream to organs and tissues, delivering instructions on what to do and when.
Hormones work together in intricate ways, and even a slight imbalance can disrupt the body’s harmony, leading to symptoms like fatigue, weight gain, mood swings, and more—common experiences during menopause.
The Responsibilities of Hormones
Hormones are responsible for regulating a wide range of functions, including:
- Metabolism: How the body converts food into energy.
- Mood and Emotions: Influencing feelings of happiness, calmness, or stress.
- Growth and Development: From puberty to menopause and beyond.
- Reproductive Health: Managing the menstrual cycle, fertility, and libido.
- Energy Levels: Helping you feel energised and productive.
During menopause, the natural decline in certain hormones like estrogen and progesterone can throw off this delicate balance, amplifying symptoms.
However, it’s important to understand that this decline is not a flaw—it’s a natural transition.
Hormones like estrogen, which were essential for reproduction, no longer need to be maintained at the same levels as they were during your fertile years.
Just as your body adjusted from childhood to puberty, it is now readjusting to this new phase of life. Hormones don’t necessarily need to be replaced; instead, the focus should be on supporting your body as it finds its new balance.
Through nourishing foods, and a holistic approach aligned with your lifestyle you can ease this transition and embrace this empowering stage of life.
With this foundation in mind, let’s delve into the specific hormones that play pivotal roles during menopause and explore how food can help restore harmony.
Key Hormones and How They Impact Menopause
Whilst there are as many as 50 hormones all responsible for doing their own thing, the following are the most important for you to understand to start creating hormone harmony quickly.
Getting these in check will natrually support the other systems in your body which is why the holistic approach to optimal health and well-being works.
Estrogen: The Proliforator
Estrogen is a key hormone during menopause, and its decline can contribute to symptoms such as hot flushes, mood swings, and weight gain.
However, for 70% of women, the issue isn’t too little estrogen, it’s estrogen dominance.
This occurs when there’s too much estrogen relative to other hormones, particularly progesterone, often due to environmental factors and poor detoxification.
Environmental estrogens, or xenoestrogens, are found in plastics, pesticides, personal care products, and even ultra-processed foods.
These compounds mimic estrogen in the body and can contribute to hormone imbalances. Additionally, phytoestrogens from soy, flax, and other foods can exacerbate this effect when consumed in excess.
The liver and gut play critical roles in breaking down and eliminating excess estrogen.
If either is sluggish, estrogen can be reabsorbed into the bloodstream rather than excreted, perpetuating imbalance.
Support natural detoxification with fibre rich foods such as; Cruciferous vegetables (broccoli, kale, cauliflower, cabbage) whole grains and legumes as well as fermented foods like whole full fat yoghurts, kefir, kimchi, kombucha and sourdough bread.
Incorporating these foods can help your body effectively excrete excess estrogen, restoring balance naturally.
Progesterone: The Peace Maker
Progesterone works in tandem with estrogen to maintain hormonal harmony, but during menopause, progesterone levels often decline more rapidly.
This imbalance can lead to symptoms such as anxiety, insomnia, and irritability as progesterone plays a calming role, promoting relaxation and emotional stability.
Supporting progesterone production requires nourishing your body with key nutrients like magnesium, zinc, and vitamin B6. Foods to include are:
- Nuts and seeds (pumpkin seeds, sunflower seeds)
- Dark leafy greens (spinach, Swiss chard)
- Whole grains (quinoa, oats)
These foods can help support your body’s ability to maintain balance, naturally opposing estrogen dominance.
Cortisol: The Stress Regulator
Cortisol, the body’s primary stress hormone, can be both helpful and harmful depending on its levels.
In small doses, cortisol provides energy and focus, but chronic stress leads to consistently high cortisol levels, which can worsen menopausal symptoms such as weight gain, fatigue, and sleep disturbances.
Balancing cortisol involves managing stress and supporting your adrenal glands.
Supporting blood sugar levels is one of the most effective ways to manage cortisol and reduce its negative impact on the body.
Cortisol and blood sugar levels are closely linked; when blood sugar drops too low, cortisol is released to raise it back up, which can lead to spikes in stress hormones and worsen symptoms like fatigue, weight gain, and irritability.
Eating well-balanced meals that include protein, good fats, and fibre helps maintain stable blood sugar levels throughout the day, reducing the need for cortisol to intervene.
For example:
- Breakfast: A smoothie with a good quality minimally processed protein powder (from bone broth is best), fruit/veg for fibre, chia seeds, and almond butter which will provide fibre and good fats.
- Lunch: A salad with grilled chicken for fibre and protein, avocado & olive oil for good fats, and quinoa/brown rice/sourdough bread for more fibre and B vitamins.
- Dinner: Salmon for good fats and protein, with roasted vegetables and sweet potatoes for fibre.
Add seasonings to delight your taste buds and you will feel so satisfied you won’t even think about snacking! If you have a sweet tooth, add a treat to the end of the meal so that it doesn’t impact your blood sugar levels too drastically.
In addition, implementing a 12-hour fasting window between dinner and breakfast allows your body to reset overnight. This gentle fasting practice helps balance blood sugar and improve insulin sensitivity without triggering stress responses or disrupting metabolism, which is especially important for women during menopause.
Insulin: The Sugar Regulator
Insulin regulates blood sugar levels, but imbalances in insulin can contribute to weight gain and estrogen dominance.
During menopause, insulin resistance becomes more common, making it harder for the body to switch between fat burning and fat storage as effectively, this can lead to fat storage, especially around the abdomen.
The key to improving insulin sensitivity is eating well-balanced meals that include protein, fibre, and good fats.
For example:
- Quality Protein: Eggs, chicken, red meat, beans, lentils
- Fibres: Sweet potatoes, berries (frozen is a good option out of season), bananas, apples, leafy greens, peppers, tomatoes… You get my drift – eat the rainbow!
- Good fats: Avocado, nuts, seeds, extra virgin olive oil
Balancing your blood sugar helps reduce fat storage and activates your body’s natural fat-burning abilities, leaving you feeling energised and emotionally stable.
Vitamin D: The Sunshine Hormone
Vitamin D is essential for mood regulation, bone health, and hormone health.
It also plays a crucial role in synthesising cholesterol, which is a building block for many hormones, including estrogen and progesterone.
While many are concerned about cholesterol levels, it’s important to understand that higher cholesterol levels can actually be a sign of good metabolic health.
Cholesterol is vital for hormone production, and its presence helps ensure the body can create the hormones it needs to function properly, particularly during menopause.
Not only that, cholesterol is essential for the synthesis of vitamin D in the body.
When the skin is exposed to sunlight, cholesterol is converted into vitamin D3, which is then activated in the liver and kidneys to support immune function, bone health, and hormone balance.
Low cholesterol, on the other hand, can impair hormone synthesis, potentially leading to imbalances and symptoms like low energy, mood swings, and disrupted menstrual cycles.
So, rather than fearing cholesterol, we should focus on supporting the body’s ability to use it effectively by ensuring we have adequate vitamin D levels and a balanced diet that supports metabolic function.
Vitamin D is composed of several closely related substance that are present mainly in foods of animal origin such as fatty fish, eggs, milk, butter and cheese but small amount also occur in dark green leafy vegetables and mushrooms.
However, the best way for the body to absorb vitamin D is getting natural sunlight.
Thyroid: The Metabolic Regulator
The thyroid gland produces hormones that regulate metabolism, energy, and fat burning.
During menopause, thyroid function may become sluggish, contributing to fatigue, weight gain, and difficulty losing weight.
The liver plays an important role here, as it helps convert thyroid hormones into their active form.
To support thyroid health, include foods rich in selenium, iodine, and antioxidants, such as:
- Brazil nuts
- Seaweed
- Berries and green tea
(NB: seaweed and iodine are not appropriate for an over-active thyroid issue).
These foods not only improve thyroid function but also enhance metabolism, helping you maintain a healthy weight and energy levels during menopause.
Harnessing the power of cyclical living through food is a transformative way to enhance your health during menopause.
A Note on Seed Oils and Processed Foods
While focusing on nourishing your body with hormone-supportive foods, it’s equally important to be aware of what to avoid—particularly seed oils and overly processed foods. Seed oils, such as canola, soybean, sunflower, and corn oil, are often highly refined and rich in omega-6 fatty acids. In excess, these oils create chronic inflammation, damaging your body at the cellular level and impairing your metabolism. Inflammation is at the root of many diseases and contributes to hormone imbalances during menopause.
Many processed foods are made with seed oils and artificial chemicals that disrupt hormone health, creating a cycle of metabolic dysfunction, weight gain, and inflammation. These hidden ingredients often go unnoticed, which is why it’s crucial for women to become label detectives.
Start checking ingredient lists for harmful additives like seed oils, hydrogenated fats, and artificial preservatives. Common culprits include:
- Prepackaged snacks (chips, crackers, granola bars)
- Store-bought salad dressings and sauces
- Fried or fast foods
- Baked goods like cookies and cakes
Switching to whole, minimally processed foods cooked with healthy fats such as olive oil, avocado oil, or butter can make a profound difference in reducing inflammation and improving hormone health. Small changes like these help restore balance and create a solid foundation for your overall well-being.
Unlock the Magic of Eating in Sync with Your Cycle
Just as nature follows cycles, day and night, the seasons, and the moon, our bodies thrive when aligned with these rhythms.
By eating in a cyclical way, you can tailor your nutrition to support your hormones, energy levels, and overall well-being.
For example, certain foods can be emphasised during different phases of your cycle or the lunar cycle to nourish your body’s changing needs, promote hormone balance, preventing pms symptoms and optimise metabolism.
If you’re curious about how to incorporate this approach, my self-study program, Moonlight Menopause: Align Your Nutrition with Natural Rhythms, offers step-by-step guidance.
This program helps you sync your nutrition with the natural cycles of the moon, fostering harmony in your body and creating a deeper connection with your innate rhythms.
Balancing Your Hormones with the Right Foods
Throughout menopause, the body’s hormonal fluctuations can make it challenging to maintain balance, but the right foods can make a world of difference.
By focusing on whole, nutrient-dense foods and supporting blood sugar levels with balanced meals, you can stabilise hormones like cortisol and insulin, reducing inflammation and improving overall well-being.
Incorporating good fats, fibre, and protein can also help maintain stable blood sugar levels, while mindful practices like a 12-hour fast overnight can support hormonal health. Download my free eBook to learn more about including these nutrients to support your holistic menopause.
Additionally, getting enough vitamin D is key for mood regulation, bone health, immune function, and cholesterol balance, important for healthy hormone production.
As we’ve discussed, cholesterol itself is essential in vitamin D synthesis, and rather than fearing it, we should embrace it as part of a healthy metabolic process.
Don’t forget that foods can be part of a cyclical approach, aligning with your body’s natural rhythms to enhance hormonal balance even further.
By eating in sync with your menstrual or lunar cycles, you can further nourish your body’s changing needs, optimise metabolism, and promote well-being whether you are pre menopause, peri menopausal or post menopause.
Follow this link to learn more about the 1-2-1 calls and programs I offer to support you to gain the knowledge and understanding you need to transform your menopause experience and long-term health.