Hormones are the most powerful chemical messengers in our body. As we age and our hormones change and fluctuate, our diet and lifestyle become key factors in continuing to feel our best. As a holistic nutritionist who works with women over the age of 40, I’m constantly asked about the best ways to keep hormones in check. The truth is, it doesn’t take much, but consistency is key.

Here is your hormonal health check list. Follow these simple steps daily to feel your best.

1. Eat a blood sugar balanced diet

A well-rounded diet rich in whole foods is crucial for hormone health. Focus on:

• Protein: Consuming adequate amounts of protein helps to stabilize blood sugar levels and support the production of hormones like insulin and glucagon.
• Healthy Fats: Omega-3 fatty acids (found in fish, flaxseeds, and walnuts) are important for hormone production and regulation.
• Fiber: High-fiber foods, like vegetables, fruits, and whole grains, help with digestion and reduce excess estrogen, supporting the hormonal balance.
• Antioxidant-Rich Foods: Berries, leafy greens, and nuts help protect your cells and reduce oxidative stress, which can negatively impact hormone production.

2. Support Gut Health

Your gut microbiome plays a big role in hormone regulation. A healthy gut helps absorb nutrients and produce hormones like serotonin and melatonin. To support your gut:

• Eat fermented foods: Yogurt, kefir, sauerkraut, and kimchi contain beneficial probiotics that improve gut health.
• Consume prebiotics: Foods like onions, garlic, and asparagus feed good bacteria and enhance digestion.
• Stay hydrated: Proper hydration is key for digestion and the elimination of toxins that could disrupt hormonal balance.

3. Get Enough Protein

Protein is essential for maintaining stable blood sugar levels and supporting hormone production. Aim for 20-30 grams of protein with each meal. Quality protein sources include:

• Eggs, lean meats, poultry, fish, collagen
• Plant-based options like tofu, tempeh, protein powder and legumes

4. Manage Stress

Chronic stress can wreak havoc on your hormone balance, particularly by elevating cortisol levels. To manage stress:

• Practice mindfulness: Meditation, deep breathing exercises, or yoga can help you stay calm and reduce cortisol.
• Regular relaxation: Take time to unwind with activities you enjoy, whether that’s a hobby, spending time in nature, or simply reading a book.

5. Prioritize Sleep

Sleep is a fundamental part of hormonal balance. Aim for 7-9 hours of restful sleep each night to support the production and regulation of hormones like melatonin, growth hormone, and cortisol. Here are a few tips for better sleep:

• Create a calming bedtime routine: Avoid screens before bed and try activities like reading or a warm bath to help your body unwind.
• Keep your sleep environment cool and dark: A restful atmosphere is important for producing melatonin, the hormone that regulates sleep.

6. Exercise Regularly

Physical activity helps to regulate many hormones, including insulin, cortisol, and thyroid hormones. But be careful not to overdo it—too much intense exercise can actually disrupt your hormones.

• Moderate exercise: Incorporate daily activities like walking, yoga, or swimming to keep your body in balance without stressing it out.
• Strength training: Resistance exercises help balance cortisol levels and support muscle mass, which in turn helps manage blood sugar levels.

7. Wake Up with the Sun

Exposure to natural sunlight in the morning helps regulate your circadian rhythm, which is linked to the production of hormones like cortisol and melatonin. Try to spend time outdoors first thing in the morning, even if it’s just for 10–15 minutes.

8. Maintain a Healthy Weight

Being overweight or underweight can both affect hormonal balance. Maintaining a healthy weight through a balanced diet and regular exercise supports hormone regulation, including estrogen, insulin, and thyroid hormones.

9. Avoid Endocrine Disruptors

Endocrine disruptors are chemicals found in many everyday products, including plastics, cleaning supplies, and personal care items. These can interfere with the body’s hormonal processes. To reduce exposure:

• Choose natural products: Opt for non-toxic household cleaners, and personal care items like lotions and shampoos free from synthetic chemicals.
• Avoid plastic: Use glass, stainless steel, or BPA-free plastic to store food and drinks.

10. Stay Hydrated

Drinking plenty of water is crucial for detoxification and the efficient functioning of your body, including the elimination of excess hormones. Drink water throughout the day, and consider adding herbal teas like chamomile or ginger to support digestion and hormone balance.

11. Incorporate Herbal Supplements (When Appropriate)

Certain herbs have been used for centuries to support hormonal health:

• Maca root: Known for balancing hormones and boosting energy.
• Ashwagandha: Helps reduce stress and regulate cortisol.

Your perfect day (sample meal plan)

Breakfast: Very berry protein-packed smoothie

• 1.5 scoop protein powder
• 1 cup unsweetened almond milk
• 1/2 cup frozen mixed berries
• 1 tablespoon almond butter
• 1 tablespoon chia seeds
• 1 handful spinach
• Ice cubes or water

Total Protein: ~38.5g protein

Lunch: Turkey Wrap

• 1 whole grain or gluten free wrap
• 3 oz lean turkey breast (sliced)
• 1 tablespoon mustard or hummus
• 1/4 avocado (sliced)
• 1/2 cup mixed leafy greens (spinach, arugula)
• 1/4 cup cucumber, sliced
• 1/4 cup bell peppers

Total Protein: ~29.8g protein

Afternoon Snack: Greek Yogurt with Walnuts & Berries

• 3/4 cup full-fat Greek yogurt
• 1/4 cup mixed berries
• 2 tablespoons walnuts
• 1 teaspoon chia seeds

Total Protein: ~22.5g protein

Dinner: Grilled Salmon with Roasted Vegetables

• 4 oz grilled salmon
• 1 cup roasted vegetables (zucchini, bell peppers, asparagus)
• 1 teaspoon olive oil (for roasting veggies)
• Fresh herbs, lemon slices

Total Protein: ~26g protein

Hormone balancing grocery list

1. Healthy Fats

• Avocados – Rich in healthy monounsaturated fats and fiber.
• Olive oil – Contains antioxidants and anti-inflammatory properties.
• Coconut oil – Good for brain health and hormone production.
• Nuts and seeds – Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds.
• Fatty fish – Salmon, sardines, mackerel, and herring (for omega-3 fatty acids).

2. Leafy Greens & Vegetables

• Spinach – Rich in magnesium, which supports hormone balance.
• Kale – High in fiber and vitamins.
• Broccoli – Contains sulforaphane, which supports estrogen metabolism.
• Brussels sprouts – Rich in fiber and antioxidants that help balance estrogen.

3. Fruits

• Berries – Blueberries, strawberries, and raspberries are high in antioxidants.
• Apples – Contain fiber and phytonutrients.
• Pineapple – Contains bromelain, which supports digestion and hormonal health.
• Pomegranates – Rich in antioxidants that support estrogen levels.

4. Proteins

• Grass-fed beef – High in healthy fats and nutrients.
• Organic chicken – A lean source of protein for hormone production.
• Eggs – Contain vitamins like D and B12, which support hormone health.
• Legumes – Lentils, chickpeas, and beans are rich in plant-based protein and fiber.
• Tofu/Tempeh – Plant-based sources of protein and estrogen-supporting compounds (phytoestrogens).

5. Herbs & Spices

• Turmeric – Contains curcumin, an anti-inflammatory compound that may help with hormone regulation.
• Ginger – Aids digestion and supports overall hormone balance.
• Cinnamon – Helps regulate blood sugar, which is crucial for hormonal health.
• Ashwagandha – An adaptogen herb that helps the body manage stress and supports hormonal balance.
• Maca root – Known for supporting thyroid health and hormone production.

6. Fermented Foods

• Kimchi – Rich in probiotics that support gut health, which can influence hormonal balance.
• Sauerkraut – Another great source of probiotics.
• Kefir – Fermented dairy that supports gut and immune health.
• Yogurt – Opt for unsweetened, full-fat varieties to support digestion and hormone balance.

7. Whole Grains

• Oats – Rich in fiber and can help balance blood sugar.
• Quinoa – A complete protein and a good source of fiber.
• Brown rice – A nutrient-dense grain that helps regulate hormones.

8. Other Helpful Items

• Chia seeds – Rich in omega-3 fatty acids and fiber.
• Pumpkin seeds – Contain zinc, which is important for thyroid function and hormone production.
• Cacao – High in magnesium and antioxidants (great for mood and hormone support).

Hydration:

• Filtered water – Stay hydrated to support overall bodily functions, including hormonal balance.
• Herbal teas – Chamomile, peppermint, or green tea for relaxation and anti-inflammatory benefits.

These foods provide key nutrients that support hormone production, metabolism, and balance. Try to focus on whole, nutrient-dense foods while avoiding excessive sugar, processed foods, and refined carbohydrates.

Looking for a hormonal re-boot? Click here for my 7 day hormone re-boot plan!