TOP 7 FOODS TO SUPPORT WOMEN'S HORMONAL HEALTH

By Nicole Fuge

Hormones are behind so much of how we feel—mood, energy, metabolism, and even our reproductive health. But stress, age, and lifestyle can mess with that delicate balance, leading to all sorts of annoying symptoms. The good news? The right foods can help keep your hormones in check. Here are seven must-have foods to help support your hormones and keep everything running smoothly.

1. Fatty Fish

Rich in omega-3 fatty acids, fatty fish like salmon, mackerel, and sardines are known to reduce inflammation and support healthy hormone production. Omega-3s are particularly beneficial for regulating cortisol (aka the stress hormone) and improving mood, making these an essential addition to your weekly meal plan.

Tip: Enjoy grilled salmon with a side of leafy greens for a hormone-balancing powerhouse meal.

2. Cruciferous Vegetables

Broccoli, kale, cauliflower, and Brussels sprouts are packed with compounds that support liver detoxification. This process is essential for removing excess estrogen and maintaining a healthy balance of sex hormones.

Fun fact: Indole-3-carbinol, found in cruciferous vegetables, helps metabolise estrogen, which may reduce symptoms of PMS and menopause.

3. Flaxseeds

These tiny superfoods are rich in lignans, a type of phytoestrogen that helps balance estrogen levels in the body. Flaxseeds are also an excellent source of fibre, which supports gut health—a critical component of hormone regulation.

Add ground flaxseeds to your morning smoothie, porridge or yoghurt for a nutritional boost.

4. Avocados

Avocados are a great source of healthy monounsaturated fats that are crucial for hormone production. They also contain potassium and magnesium, which help regulate cortisol levels and reduce stress.

5. Eggs

Eggs, especially the yolks, are packed with essential nutrients like vitamin D, choline, and healthy fats, all of which are key to hormonal health. Vitamin D, in particular, plays a role in regulating insulin and thyroid hormones.

6. Nuts and Seeds

Almonds, walnuts, sunflower seeds, and sesame seeds are rich in zinc, magnesium, and vitamin E. These nutrients are essential for reducing inflammation, supporting adrenal function, and stabilising hormone levels.

Seed cycling: Incorporate sunflower and sesame seeds during the luteal phase of your menstrual cycle and flaxseeds and pumpkin seeds during the follicular phase for enhanced hormone support.

7. Dark Leafy Greens

Spinach, silverbeet/Swiss chard, and rocket/arugula are loaded with magnesium, a mineral that supports adrenal health and helps combat stress-related hormone imbalances. Greens are also alkaline-forming, which helps maintain the body’s pH balance—a lesser-known factor in hormonal health.

Bonus Tips for Hormonal Balance

• Stay hydrated and limit processed foods.

• Incorporate regular physical activity to reduce stress hormones.

• Prioritise sleep, as poor rest can throw your hormones out of sync.

By fuelling your body with nutrient-rich foods, you can create a strong foundation for hormonal health, improved energy, and overall wellbeing. Start incorporating these seven superfoods into your meals and see the difference for yourself.

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Disclaimer: The content provided on Muse Paper is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified healthcare professional with any questions you may have regarding your health, medical conditions, or treatments.