5 minute read
Hormones are one of those things that quietly shape so much of our daily lives - our mood, energy, sleep, skin, appetite, focus… you name it. When they’re in balance, we feel grounded, clear, balanced and energised. But when they’re not, even simple things can start to feel too much.
As your holistic health coach, and someone who’s definitely had days where I felt completely off for no obvious reason (and cried because of over-boiling the pasta - true story!), I’ve come to learn that supporting your hormone health doesn’t have to be complicated. It’s not about chasing perfection and every new wellness trend (plot twist - this just drives even more imbalance through extra stress hormones!), it’s about tuning into your body and giving it what it needs to find its natural rhythm again.
If you’ve been feeling a bit all over the place lately whether it be emotionally, physically, or mentally, this one’s for you :)
So, what are hormones actually doing?
Hormones are chemical messengers that help regulate everything from your metabolism and sleep to your cycle, skin, libido and stress response. Some of the big ones include oestrogen, progesterone, cortisol, thyroid hormones and insulin.
Life events like stress, poor sleep, diet changes, or coming off hormonal contraception can all throw things off, and when they do, it can show up as:
• Irregular, heavy or painful periods
• Fatigue that won’t budge, even after adequate rest
• Low mood, irritability or anxiety
• Bloating and digestion issues
• Breakouts or dry, irritated skin
• Trouble sleeping
• Low libido
• Brain fog or forgetfulness
If any of those sound familiar, you’re definitely not alone and you have the power to make the changes to get back into balance. Our bodies are sensitive to our environment, and the good news is: they’re also very responsive to gentle, consistent care.
5 Ways to Support Your Hormone Balance Naturally
1. Eat to nourish, not restrict
Food is foundational when it comes to hormone health. The goal isn’t a perfect diet, it should be more about nourishment. Blood sugar stability is key too, so focusing on whole foods, healthy fats, vitamins, minerals and plenty of fibre.
This is also where certain superfoods can be really supportive. For example, maca root is an adaptogen that’s often used to support hormonal balance, energy and mood especially around the luteal phase of your cycle. I love adding it to a smoothie or oat bowl in the morning.
Sea moss gel in lemon water is another staple in my morning routine (bonus liver cleansing with the lemon water here too!) as it’s rich in iodine and essential minerals, which means it’s brilliant for supporting thyroid health, and this plays a big role in hormonal regulation.
And if you’re looking for something to support vitality and resilience - especially if stress is a factor - shilajit can be a great option. It’s an ancient superfood full of trace minerals and traditionally used to support energy, libido and adrenal health.
2. Prioritise deep, quality sleep
Sleep is the time when your body does so much of its healing and hormone regulation, especially when it comes to cortisol and melatonin. If you’re not sleeping well, everything else becomes that bit harder and you’re much more likely to go for a sugary snack or some processed food for a quick hit.
Creating a simple wind-down routine helps signal to your body that it’s safe to rest. I once read a quote about how scrolling before bed is like speeding at 100mph and then trying to slam on the brakes - bombarding your brain and then wondering why you can’t sleep! Getting off screens at least an hour before bed is such a game changer for me, and I also love having a nice cup of chaga tea in the evening to wind down. It's earthy, grounding and supports immune and nervous system health, which is especially helpful when your hormones feel a bit chaotic!
3. Move intuitively
Over-exercising or pushing through intense workouts when your body is asking for rest can spike cortisol and worsen hormonal imbalances. Instead, tune in to what movement feels supportive on any given day - whether it’s a big strength or cardio session during your ovulation phase, or a walk in nature or gentle stretching at your luteal phase. Focusing less on intensity and more on what feels good for your body can be a huge help in lowering cortisol and inflammation.
4. Look after your gut
If I had a pound for every time I said this! Your gut plays a key role in overall health, but a big part of this is detoxifying excess hormones, especially oestrogen. A sluggish or overwhelmed digestive system can lead to symptoms like bloating, hormonal breakouts, or mood swings.
Make sure you’re getting enough fibre, staying hydrated, and supporting your gut with antioxidant-rich foods. Moringa and camu camu are two of my go-tos for this - moringa is super nutrient-dense and supportive for digestion, while camu camu is rich in vitamin C (which your adrenals love) and helps reduce inflammation (plus, bonus - great to help collagen production!)
5. Support your nervous system
Chronic stress is one of THE biggest disruptors of hormonal health. When we’re constantly in a state of fight-or-flight, our bodies prioritise survival - not hormone production or balance. It’s so common for clients to note that on particularly stressful or busy months their periods will be more painful - think of it as your monthly health and stress score card!
That’s why things like journaling, breathwork, digital boundaries and simply slowing down are more than just nice-to-haves, they’re essential. Superfoods like lion’s mane can also support mental clarity and emotional resilience by nourishing your nervous system and cognitive function.
Summing it up…
Balancing your hormones isn’t about a quick fix or magic pill, it’s a slow, steady return to your body’s natural rhythm through nourishment and lifestyle changes. The most powerful thing you can do is listen to your symptoms, energy and cycle, and respond with kindness 💖
Adding supportive superfoods like the ones mentioned can be a gentle, nourishing way to care for yourself, especially when paired with sleep, movement and moments of calm.
Give some of these tips a go and let me know how happy your hormones become!
With health and happiness,
Em x
