What to Eat to Soothe Your Hormones (Without Giving Up Wine or Cake).
Balancing your hormones doesn’t have to mean sacrificing the foods you love, like a glass of wine or a slice of cake.
In fact, the best way to support your hormonal health is by focusing on a hormone-harmony diet that nourishes your body with nutrient-dense foods, without the need for drastic restrictions.
Our endocrine system is complex, with hormones acting as the body’s chemical messengers, influencing everything from mood swings and energy levels to weight gain and how you sleep.
The good news is, there are natural ways to support hormonal harmony through whole foods that provide the essential amino acids, fatty acids, and dietary fibre needed for optimal hormone production.
By adding the right amount of protein, good fats and fibre, you can help regulate your blood sugar levels, insulin sensitivity, and even cortisol levels—all key factors in managing hormonal imbalances.
Whether you’re dealing with insulin resistance, high estrogen levels, or simply looking for ways to maintain hormone harmony, creating a strong foundation of daily well-balanced meals can make a significant difference.
Let’s dive into how real food in the right amount can help soothe your body’s menopausal hormone health, without giving up the little pleasures in life.
Key Nutrients for Hormonal Health: A Simple Guide
When it comes to balancing your hormones, it’s all about adding the right nutrients into your diet.
These hormone-balancing foods provide the building blocks your body needs to maintain stable hormone levels, support gut health, and manage stress—all while keeping your energy high and mood steady.
Here’s a simple guide to some of the key nutrients that play a crucial role in hormonal health:
1. Healthy Fats: The Building Blocks of Hormones
Your hormones are made from fat, so it’s essential to include good fats in your diet. Healthy fats, like those found in olive oil, fatty fish (such as salmon), and chia seeds, support hormone production and keep your adrenal glands functioning well. These fats also help reduce oxidative stress in the body, which can have a positive impact on overall health and manage chronic stress. Discover the fats to avoid HERE.
2. Fibre: Essential for Detox and Balance
Fibre is crucial for supporting hormonal balance, especially when it comes to estrogen detoxification. Foods high in dietary fibre, like cruciferous vegetables (think broccoli, Brussels sprouts, and kale) and whole grains (like brown rice and quinoa), help regulate blood sugar levels and improve insulin sensitivity. Plus, they support a healthy gut microbiome, which is deeply connected to hormonal health and mood swings.
3. Protein: Stabilise Blood Sugar and Energy
When it comes to stabilising your energy levels and supporting hormonal health, quality protein is a must. Protein helps to balance insulin levels and stabilise blood sugar. Opt for real food sources of protein like beef, lamb, chicken, turkey, beans, lentils, and fish to keep you feeling full and energised. This will also help keep your metabolism in check and support weight loss goals, if that’s part of your journey.
4. Vitamin D: Essential for Hormonal Health and Immunity
Vitamin D is vital for hormonal health, especially when it comes to supporting sex hormones and maintaining progesterone levels. It helps balance the immune system, regulate insulin sensitivity, and even reduce inflammation in the body. Since vitamin D is often low in women during menopause, it’s important to get enough from sources like fatty fish, fortified dairy, and sunlight. Vitamin D plays a key role in managing mood swings and improving energy levels, which are often affected by hormonal changes.
5. Magnesium: Relax and Recharge
Magnesium plays a key role in cortisol regulation and helps to relax the muscles, easing stress and anxiety. It also supports thyroid hormones and can alleviate symptoms like hair loss or fatigue, which can often be associated with hormonal imbalances. Foods rich in magnesium, such as dark chocolate, leafy greens, and seeds, can support your body’s ability to unwind and relax.
What to Eliminate for Better Hormonal Health
While adding hormone-balancing foods is essential, it’s just as important to remove certain foods that may be disrupting your hormonal health.
A key part of my philosophy is to count chemicals, not calories—focusing on the quality of the foods you eat rather than restricting portions.
Here are a few foods to eliminate:
- Ultra-Processed Foods: These foods are often packed with artificial additives, preservatives, and unhealthy fats, which can disrupt the gut microbiome and lead to insulin resistance and weight gain. Opt for whole foods instead, which nourish your body without the extra chemicals.
- Seed Oils: Oils like canola/rapeseed, soybean, and sunflower are often processed at high temperatures, which can damage the oils and contribute to inflammation and oxidative stress as well as omega 6 imbalances, read more HERE. Instead, choose healthier oils like olive oil or avocado oil.
- Artificial Sweeteners: While they may seem like a healthier alternative to sugar, artificial sweeteners can alter gut health and even increase cravings for sweet foods, disrupting your blood sugar levels. It’s best to stick with natural sweeteners like honey or real sugar, in moderation.
For a deeper dive into how to incorporate these hormone-balancing nutrients into your daily meals, download my free Menopause Nutrition Reset Ebook. This guide will give you easy, actionable steps to nourish your body and support your hormones, without restrictive dieting or feeling deprived.
Real-Life Examples: Breakfast, Snacks, and Balancing Wine & Cake
Incorporating hormone-balancing foods into your daily routine doesn’t have to be complicated or restrictive.
Let’s explore some practical, real-life examples for your meals and snacks that support hormonal health, without feeling deprived or giving up the pleasures of life, like a glass of wine or a slice of cake.
Balanced Breakfast: Energise and Nourish
Start your day with a breakfast that combines healthy fats, lean proteins, and fibre to stabilise your blood sugar levels and support hormone production.
A great option is a chia seed pudding made with whole milk, topped with berries and a sprinkle of Brazil nuts for an added boost of selenium (which supports thyroid function). This combination will keep your insulin levels in check and set you up for stable energy throughout the morning.
Alternatively, a smoothie made with a handful of spinach, half an avocado, a few slices of courgette, a spoonful of chia seeds, and a generous dollop of Greek yoghurt offers a rich source of healthy fats, fibre, and natural protein. This nourishing blend supports stable blood sugar levels, sustained energy, and helps you feel grounded and satisfied all morning.
Hormone-Balancing Snacks: Simple and Satisfying
When hunger strikes between meals, opt for snacks that support your gut health and keep your cortisol levels stable.
Try Greek yoghurt with a handful of nuts (like almonds or walnuts) and a drizzle of honey for sweetness. This snack offers quality protein, healthy fats, and prebiotic foods, all of which nourish your hormones and support your gut microbiome.
Another satisfying snack idea is a small portion of hummus with carrot, cucumber, and celery sticks. While chickpeas contain phytoestrogens, enjoying hummus during the follicular phase—when estrogen levels are naturally rising and your body is primed to clear any excess—can be a supportive choice. Paired with crunchy, fibre-rich veggies, this snack helps stabilise blood sugar levels while working with your body’s natural rhythm.
Balancing Wine and Cake: Yes, You Can Have Both!
Enjoying the occasional treat, like a piece of cake or a glass of wine, is not only perfectly fine but also part of living a joyful, balanced life.
The key is in moderation and balance. If you’re indulging in a sweet treat, pair it with a protein or fat to stabilise your blood sugar and keep insulin resistance at bay.
For instance, if you’re enjoying a slice of cake, balance it out with a handful of nuts or a latte with protein in the milk, which helps regulate blood sugar levels and provides antioxidants that support hormonal health.
When it comes to wine, enjoyment and balance are key. If you choose to drink, pair your wine with a meal that includes quality protein or healthy fats to help stabilise blood sugar levels and support insulin sensitivity. Staying well-hydrated and avoiding alcohol on an empty stomach are also simple ways to reduce its impact on your hormonal balance and support your body’s detoxification pathways.
Remember, it’s not about restriction; it’s about making choices that nourish and support your body while still allowing for the occasional indulgence. With the right balance, you can enjoy the foods you love without compromising your hormonal health.
How to Take Action: Join the 5-Day Challenge
Making small, consistent changes to your diet can have a profound impact on your hormonal health and overall well-being.
It’s all about making sustainable, enjoyable choices that support your body’s natural balance without feeling overwhelmed or deprived.
Join the 5-Day Challenge
Ready to take action and kickstart your hormone-balancing journey?
I’d love to invite you to join my on-demand 5-Day Menopause Reset Challenge.
This challenge is designed to help you implement simple, yet effective, strategies for nourishing your body and supporting hormonal health every day in just 10 minutes a day.
Throughout the 5-Day Challenge, you’ll receive:
- A carefully curated 5-day meal plan with easy-to-follow, hormone-supporting recipes
- Shopping list and prep guide to support implementation
- Daily tips and strategies to support your gut health, adrenal glands, and blood sugar regulation
- Actionable steps to help balance your cortisol levels and reduce stress
The beauty of this challenge is that it’s on-demand, so there’s no waiting for the perfect moment to begin. It only takes 10 minutes a day — a small, intentional investment in yourself that can have a powerful ripple effect on your hormonal health and overall well-being.
You don’t need to wait for Monday, the end of the holidays, or for life to feel less chaotic. That “perfect time” we’re always hoping for rarely arrives — and the truth is, you don’t need it. This isn’t about overhauling your life overnight. It’s about gently weaving hormone-supportive choices into the rhythm of your real life, right now.
Sustainable hormone balance during menopause doesn’t require restriction, stress, or rigid plans — it simply asks for consistency, curiosity, and compassion. The 5-Day Menopause Reset Challenge fits around your life, not the other way around.
Ready to Get Started?
Don’t wait to begin your journey to hormonal harmony!
Join the 5-Day Menopause Reset Challenge today and start feeling your best. With the curated meal plan, daily support, and practical tips, you’ll have everything you need to nourish your body and support your hormonal balance.
Your Path to Hormonal Balance Starts Here
Balancing your hormones doesn’t have to be overwhelming or restrictive.
By focusing on nutrient-dense, hormone-supporting foods and making small, sustainable changes to your diet, you can nourish your body and feel more vibrant, balanced, and energised.
It’s all about supporting your body with the right nutrients, managing stress, and listening and acting on your body’s needs.
Remember, it’s not about perfection—it’s about making progress.
I invite you to take the next step in your journey. Download the Menopause Nutrition Reset Ebook for even more tips and recipes, and don’t forget to join the 5-Day Menopause Reset Challenge to jumpstart your path to hormone harmony with a carefully curated meal plan and daily actionable steps.
Your vibrant, balanced life is just one small change away. You’ve got this!