As we navigate menopause, many of us notice shifts in mood, energy, and overall well-being. These changes often come down to one thing: hormones. These shifts are natural and we can influence the hormones shifting in harmony through what we eat. A diet rich in whole foods and specific nutrients can help ease menopausal symptoms, stabilise energy and blood glucose, and reduce inflammation.

Why Whole Foods?

Whole foods are nutrient-dense without artificial additives and preservatives, which makes them ideal for supporting natural hormone production. Processed foods, on the other hand, often contain sugars, preservatives, and unhealthy fats that can throw hormones out of whack. By focusing on whole, unprocessed foods, we can provide our bodies with the nutrients needed for hormones to work in harmony.

 Key Nutrients for Harmonious Hormone

Certain nutrients have an ideal impact on hormonal health. Here are a few of the most important ones:

1. Magnesium

Magnesium plays a role in over 300 processes in the body, including hormone production and regulation. It’s known as the “calming mineral” because it helps with sleep, stress reduction, and muscle relaxation, which are all crucial for a harmonised hormones.

• Benefits: Magnesium can help lower cortisol, our stress hormone, and support better sleep, which is essential for more regulated oestrogen and progesterone levels.
• Sources:
  • Dark leafy green vegetables such as spinach, broccoli and silver beat
  • Nuts such as almonds, walnuts and cashews
  • Seeds such as chia seeds and sunflower seeds,
  • Whole grains such as quinoa and rice

2. Omega-3 Fatty Acids

Omega-3s are healthy fats with anti-inflammatory properties. These fats can play a significant role in reducing menopause symptoms like hot flushes, mood swings, and joint pain by helping to keep inflammation in check.

• Benefits: Omega-3s support brain health, mood stability, and joint comfort while helping to reduce the intensity of hot flushes and boost overall well-being.
• Sources:
  • Fatty fish such as salmon, mackerel, and sardines
  • Plant-based sources such as chia seeds, flaxseeds, and walnuts.

3. Fibre

As well as helping with digestion, fibre is vital for hormone regulation. It binds to excess oestrogen and helps eliminate it from the body. This is crucial for regulating oestrogen levels during menopause.

• Benefits: By stabilising blood sugar and helping to remove excess oestrogen, fibre can reduce mood swings, sugar cravings, and support balanced gut microbiome.
• Sources:
  • Fruits, particularly berries
  • Vegetables
  • Legumes
  • Rice
  • Quinoa
  • Beans
  • Lentils
  • Oats

4. Protein

Protein is a powerhouse nutrient for women in menopause. It helps maintain lean muscle mass, stabilises blood sugar, and keeps you feeling fuller for longer. Stable blood sugar is vital for keeping cortisol levels balanced, which can ease stress and improve mood.

• Benefits: Protein helps preserve muscle, which is super important since muscle mass tends to decrease during menopause. It also keeps blood sugar stable, and can reduce cravings.
• Sources:
  • Lean meats
  • Poultry
  • Fish
  • Eggs
  • Beans
  • Legumes
  • Quinoa
  • Chickpeas
  • Peas
  • Nuts

Tips for Creating Hormone-Friendly Meals

Now that we know the key nutrients, here are a few strategies for building meals that will naturally support harmonious hormones:

1. Focus on Fibre-Rich Foods: Start your meals with a fibre source to keep blood sugar stable and promote healthy digestion. Think vegetables, or a handful of nuts.
2. Add Healthy Fats: Healthy fats support brain function, help hormonal synthesis and reduce inflammation. Include a source of omega-3s or other healthy fats such as olive oil, avocado, or nuts.
3. Include a Quality Protein Source: Make protein the hero of your meals. Try eggs, high protein yogurt, chicken, fish, meat, lentils or beans as examples of heroes you can add. Protein helps balance blood sugar, making you feel fuller for longer and more energised.
4. Hydrate Throughout the Day: Staying hydrated is essential for all bodily functions, including hormone production. Aim for 2-3 litres of water daily, and consider adding a slice of lemon or cucumber for flavor. Adding a pinch of Himalayan salt can help too.
5. Limit Processed Sugars: Processed sugars can disrupt blood sugar and cause cortisol spikes, leading to energy crashes and mood swings. Opt for natural sweeteners like honey or whole fruits when you need something sweet.

 Nourishing Your Body for Happy Hormones

Harmonising hormones through nutrition is all about consistency and choosing nutrient-dense, whole foods. Each small step you take, whether it’s adding more leafy greens or including a protein source with every meal, supports your body’s ability to maintain hormonal health. Remember, it’s not about restriction, it’s about nourishing your body with what it truly needs to thrive.

• Coach Terri