5 Food Hacks for Happier Hormones (and a Happier You)
It’s January, and my feet are firmly planted in the new year, same me camp.
I wanted to say this up front, before we get into anything food-related.
I’m not interested in reinventing myself, starting afresh, or taking January by the horns. That kind of energy is reserved for the Type As among us (no shade), but I’m taking things one day at a time as we gently emerge from Christmas.
As someone who spent most of her 20s tangled up in disordered eating, I am deeply anti-diet culture, but very much pro ways of eating that feel sustainable, nourishing, and supportive of your inner world.
So this isn’t about restriction, rules, or becoming a “better” version of yourself.
This is about small tweaks to what you’re already doing, things you can come back to at any time of year, whenever your inner ecosystem feels like it needs a little care.
It's not about fixing or reinventing yourself.
Hormones = More Than Just Periods
Hormones are more than just culprits behind pesky irregular cycles, PMS, and period pains (even though it might not feel like it at times). In reality, these symptoms often signal a hormonal imbalance.
Your hormones are pivotal players in crucial bodily functions and processes. Here are a few key areas they impact:
- Bone health
- Metabolism
- Reproduction
- Stress response
- Immune function
- Sleep–wake cycle
- Mood and emotions
- Blood sugar regulation
- Growth and development
- Fluid and electrolyte balance
One easy way to nurture happier (and more balanced) hormones for a happier and more balanced you is with food.
Your hormones depend on you eating food that supports their production so they can live their best life.
And while our digestive systems are as unique as our cycles, there are a few universal adjustments everyone can make to support hormone health.
If you are on a particular diet or have specific dietary needs, please seek guidance from your GP before making any changes to your diet.
1. Ditch Processed Foods
When you buy food, just take a second to flip the packet and read the ingredients (bonus points if your food doesn’t come in a packet).
If you couldn’t say where you might find the ingredients in the supermarket… put it back on the shelf.
Where you can, choose things without ingredients — apples, chicken, rice — all made by nature, not in a lab.
I love the Yuka App to tell me what hidden nasties are lurking in products. Simply scan the bar code to check.
👉 Support your digestion with my Kimchi recipe HERE
2. Sugar Isn't so Sweet.
Not for your hormones, at least. Sugar is not your friend.
Insulin is estrogen’s nemesis; the more sugar you eat, the more insulin your body needs to produce to manage it.
Initially, your body attempts to stash that surplus sugar in the liver. However, when there’s no more room at the inn (cue insulin resistance), that excess sugar finds its way into fat storage.
Yes. FAT storage.
If you went to your cupboards right now and read the labels of all the jars you have in there, I bet most would contain sugar.
It has a sneaky way of getting into everything, and it doesn’t need to be there. Cooking sauces from scratch is a great way to make sure unnecessary sugar isn’t sneaking into your diet.
While we are on sugar, you might want to consider reducing simple carbs like bread and pasta, and so long to sweets and processed treats, or enjoy them intentionally. I mean… what’s life without cake?
I’m just saying eat them with awareness, rather than letting them mindlessly become your daily go-to pick-me-ups.
3. Fibre Is Your Friend
High-fibre foods do more than promote regular bowel movements. They also help stabilise blood sugar levels and prevent insulin spikes.
This is crucial for managing hormonal fluctuations that might otherwise impact your menstrual cycle.
I’m just going to say this simply... You need to poop regularly to eliminate waste and toxins.
This isn’t just about gut health. It’s a key factor in supporting hormonal balance because the endocrine system can be disrupted by toxin buildup.
When waste isn’t efficiently eliminated, excess estrogen can be reabsorbed into the body, creating imbalances that lead to cycle irregularities.
👉 Get The Scoop on Period Poop HERE
4. The Flavour Is in the Fat
Fat has been labelled the villain of the food industry, but the fat in your body is not the same as the fat you eat. Technically, that’s adipose tissue.
Not all fats are equal, and many are inflammatory. Opt for grass-fed or cold-pressed versions like olive, flax, coconut, and avocado, and stay away from cheap vegetable and seed oils, aka the Hateful 8.
Fat is a slow-release energy source and keeps you fuller for longer. So ditch toast and cereal and opt for a protein-and-fat combo breakfast like poached eggs, avocado, and wilted spinach.
And please, please, please ditch the low-fat versions of things. They’re full of fillers and bulking agents that leave your body undernourished and confused.
5. Cheers to Less Alcohol
Going T-total isn’t for everyone. I never thought I could or would… but I did.
At 40, I decided alcohol, and I just weren’t meant to be, and I’ve never looked back. I don’t even miss it.
There are so many alcohol-free options now, you won’t feel like you’re missing out.
Not only is alcohol full of sugar, but it also puts extra pressure on your liver, which already has enough to do without processing Saturday’s bottomless brunch.
Instead, aim to stay hydrated and drink a minimum of 1.5 litres of water a day.
What Next?
Alongside these easy food swaps, you can also support your hormones with a little cyclical self-care.
Matching your workload, exercise, and social calendar with your cyclical energy (aka hormone levels) helps create harmony in your inner ecosystem.
You can get your free guide HERE to find out exactly how to do that.