We don’t always realise just how much what we eat can affect our mood, energy, and general sense of wellbeing—especially as we move into perimenopause and beyond.
There’s so much going on in our bodies, from hormonal shifts to environmental stressors, busy lives, and the weight of mental load. Add poor sleep, irregular cycles, or a sudden wave of anxiety—and it’s no wonder we can feel completely off-kilter. But one thing that’s always within our control? The food we eat.
Over the years, I’ve learned that when I support my body through mindful, hormone-friendly nutrition, I feel clearer, calmer, more grounded—and just better in myself. And while there’s no perfect diet, there is a simpler way to eat that helps ease some of the common symptoms many of us face in our 40s and 50s.
So, here it is—your straight-talking, go-to guide for eating in a way that supports your hormones, uplifts your mood, and helps you feel more like you again.
Why Nutrition Matters for Hormonal Health
Hormones are the body’s messengers. They influence everything from metabolism and digestion to sleep, stress, skin, and even how we store fat. As we enter perimenopause, levels of oestrogen, progesterone and cortisol begin to fluctuate—and that impacts how we feel emotionally and physically.
What we eat has the power to either fuel or calm that hormonal chaos.
Processed foods, sugar, caffeine and alcohol can all contribute to inflammation and stress in the body. In contrast, whole, unprocessed foods—rich in fibre, protein, healthy fats, and micronutrients—help to regulate blood sugar, calm inflammation and support hormone production.
What to Eat for Hormone Balance
1. Focus on Real, Whole Foods
Build your plate around nutrient-dense ingredients that fuel your body, support your mood and keep blood sugar stable.
•Fibre-rich carbohydrates: brown rice, quinoa, oats, lentils, beans, root vegetables.
•Lean proteins: chicken, eggs, oily fish (sardines, salmon, mackerel), tofu, pulses.
•Healthy fats: avocado, olive oil, flaxseeds, walnuts, chia and hemp seeds.
•Colourful fruit & veg: eat the rainbow—especially greens, cruciferous veg, and berries.
2. Cut Back on Sugar & Processed Foods
•Limit white bread, sugary cereals, baked goods and fizzy drinks.
•Watch out for “hidden sugars” in sauces, dressings and low-fat products.
•Sugar can disrupt insulin and cortisol, contributing to irritability and energy crashes.
3. Add in the Super Supporters
Some foods truly go the extra mile when it comes to hormone harmony:
•Cruciferous veg (broccoli, cauliflower, Brussels sprouts): support oestrogen detoxification.
•Beetroot: amazing for liver support, blood flow and energy.
•Garlic: packed with antioxidants and helpful for detoxification and immune health.
•Flaxseeds: rich in lignans and omega-3s—excellent for balancing oestrogen.
•Chia & hemp seeds: full of fibre, healthy fats and protein.
•Turmeric & ginger: powerful anti-inflammatory allies for aches, pains, and digestion.
•Nutritional yeast: loaded with B vitamins, ideal for energy and stress support.
•Green tea: calming, antioxidant-rich and great for metabolism and brain health.
How to Build Hormone-Friendly Meals
Start simple:
Breakfast Ideas:
•2 eggs with spinach and mushrooms
•Chia pudding with flaxseed, almond milk and berries
•Smoked salmon and avocado on rye
•Scrambled tofu with turmeric and sautéed greens
Lunch & Dinner:
•Grilled chicken with roasted veg and quinoa
•Lentil and beetroot salad with rocket and walnuts
•Baked salmon with broccoli, sweet potato and lemon tahini dressing
•Stir-fry with tofu, ginger, garlic, and green veg
Snack Alternatives (if needed):
•Handful of walnuts or pumpkin seeds
•Apple slices with nut butter
•A hard-boiled egg and cucumber sticks
•Herbal teas with lemon or ginger
Don’t Forget the Lifestyle Bits
Hormonal health isn’t just about food. It’s also about how we live.
•Sleep: Aim for 7–8 hours a night. Sleep is when hormone repair happens.
•Stress: Chronic stress raises cortisol, suppressing oestrogen and disrupting everything. Daily walks, journaling, breathwork or simply unplugging for 10 minutes can help.
•Movement: Strength training, yoga, and walking are powerful allies for hormonal balance and mood.
A Final Thought
There’s no perfect formula—but there is wisdom in listening to your body. Start with one or two changes. Be kind to yourself. And remember: your hormones are not working against you—they just need your support.