Last Updated on October 21, 2025 by

Nutrition with lifestyle based activities which will help to women in their life: Women Hormone Balance Diet

Hormones in the body acts like a messenger and actually involved in regulation of the mood, metabolism, fertility, sleep, energy etc. Especially, for the women, due to the different typical stages of menstrual cycle, pregnancy, menopause & emotional stability, hormonal health is very much important. Due to in-balance of hormones in women, they feel energetic, focused & emotionally strong. But when it lacks, women feel some problematic period, acne, fatigue, weight gain, also may have PCOS, in-fertility & thyroid imbalance etc.

If we want to balance & restore the hormones naturally, then some dietary & lifestyle modification is needed. So, in the blog we will discuss some points that how women should utilise food, have exercise, sleep & other living styles for the harmonization of their hormones.

Common Symptoms may be:

• Irregular & painful period
• Anxiety, Mood swing or any type of depression 
• Weight gain. It may be throughout the belly area
• May be loss of hair or unnecessary growth of hair
• Acne
• Dull skin 
• During peri-menopause period or menopause period, women may experience night sweats
• Fatigue & feeling low energy 
• Sleep defect etc.

Several types of reasons of Hormonal Im-balance in Women

• Dietary divergence i.e. taking high sugar & also having processed foods 
• Due to elevated cortisol, women may have chronic stress 
• In-sufficient physical activity
• Not able to have quality sleep
• May have different toxins from the surroundings like plastics, pesticides, chemicals etc.
• Many health conditions viz. PCOS, diabetes or have any thyroid dysfunction issues

1. Eating of whole food & other nutrient dense foods 

Diet which is maximum in the whole un-processed foods will definitely help to balance blood sugar & promote the hormone production in the body. Nutrients eg. Omega 3 fats, magnesium, zinc & B-vitamins play an important role in synthesizing the hormones.

Eating the plenty of following nutrient rich foods: 

• Green leafy like spinach, kale & broccoli etc.
• Vegetables which are colourful viz. carrots, beets, bell peppers etc.
• May be Berries, citrus, pomegranate, fruits 
• Different good fats eg. avocados, nuts, seeds, olive oil etc.
• Protein like lentils, eggs, fish, chicken etc.

2. Balancing the Blood sugar levels in the body

Insulin resistance is very much important for many hormonals problems, also PCOS. If we check blood sugar level regularly, it will also check the Cortisol level & estrogen/progesterone levels.

NB: 

• We shouldn’t skip or meals particularly the breakfast.
• Must eat protein, healthy fat & fiber in each meal
• Try to limiting the utilization of refined sugar & processed carbohydrates.
• Low glycemic foods may be taken like oats, quinoa & sweets etc.

3. Supporting the gut health:

Our gut microbiome perfectly establishes a linkage with Metabolism of the estrogen including other hormones in the human body. If our gut is healthy, it actually helps to prevent the prevent estrogen dominance in the body.

Different types of foods which are suitable for Gut health are as mentioned below: 

• Probiotics: Eg. “Yogurt.”, “kefir.”, “sauerkraut.” & “kimchi.” etc.
• Prebiotics : Eg. Garlic, onions, bananas, asparagus etc. (Link from Amazon to review : https://amzn.to/4mrW607)
• Fiber: Eg. Legumes, flaxseeds, chia seeds etc.

4. Healthy fats : How to produce it?

Most common hormone building materials are Good Cholesterol and healthy fats. Hence, if we take a very low-fat diet, which may disturb ouf hormonal system. 

We should take the following foods: 

• Many types of fishes eg. salmon, sardines, mackerel which are actually rich in Omega-3
• Nuts & seeds i.e. flaxseeds, chia seeds & walnuts etc.
• Coconut oil & Extra virgin olive oil

5. Major micronutrients for women’s hormones 

• Magnesium: It actually helps for better Sleeping during night time. Sources of magnesium are Pumpkin seeds, Almonds, Dark Chocolate etc.
• Vitamin-D: It strengthen our thyroid & also helping in reproduction process. Sunlight is one of the important source of Vitamin-D. Fortified items, fatty fish are rich in vitamin-D.
• Iron: It directly helps in preventing anaemia. It is also much important during menstruation period.. Sources may be eg. lentils, spinach, moringa, red meat etc.
• Zinc: Fertility or ovulation of women is directly influenced by availability of Zinc in our body. Different sources eg. pumpkin seeds, chickpeas, oysters etc.

6. Herbal products i.e. natural methods:

We can also regular the hormones in natural methods like the old people were using on a traditional way. 

• Ashwagandha  is used to balance the cortisol & to decrease stress level. The link how Ashwangandha acts : https://www.forbes.com/health/supplements/ashwagandha-benefits/
• Link to review from Amazon for Ashwagandha : https://amzn.to/4nyL1LA
• Maca root is very much beneficial in increasing the energy level and also in sex drive 
• Vitex which is known as Chaste berry is helpful to support the production of progesterone in the body
• Turmeric is capable to reduce the inflammation & helps in liver detoxification

Note : Some herbal remedies may interact with medications or may not suit to everyone. So, always consult a healthcare professional before using it.

Hormonal Balance:

i. Manage Stress 

Due to long term stress, it increases cortisol level & interferes with progesterone, oestrogen and thyroid hormones, so that it is harmful for our hormone:

Regular practice will definitely decrease the stress. Hence, following activities may be undertaken regularly:

• Yoga, meditation
• Mindful breathing
• Trying the journaling or repose. 
• Spending a quality time in nature every day

ii. Exercise the body

If we move our body frequently, it generally helps to increase the insulin sensitivity & healthy functioning of hormones. As, over exercise may lead to increase the cortisol, hence we should balance it.

Best workout for Women’s Skin:

• Yoga
• Walking /jogging regularly 
• Exercise moderately

iii. Prioritizing the Sleep 

If we take deep sleep, then automatically our body repairs and regulate the hormones. Lacking of sleep may lead to imbalance of hormones like cortisol, insulin, leptin & ghrelin etc. 

• Try to have sleep for 7–9 hours of daily
• Creating a routine activity of having relaxed during bedtime
• Before going to bed, we should try to reduce the blue light in eye particularly we shouldn’t use the mobile before just going to bed.
• Have a time table for sleeping & waking regularly.

iv. Reducing the Exposure to Toxin

Disruption of Endocrine i.e. a type of chemicals which can block hormones such as estrogen & thyroid function. 

• Avoid the utilization of un-degradable plastic & always try to use glass or stainless steel. 
• If possible, we may use the different types of organic produces which are easily available in the market
• Trying to have natural skincare & cleaned goods.

v. Support Liver Health 

Excess hormones are removed by breaking down the liver and thus to keep the healthy liver, we should follow the followings :

• Drinking of sufficient water per day
• Taking of some detoxifying foods like Beets, cruciferous vegetables & lemon water etc.
• Try to limit the taking of alcohol & also to highly processed food. 

Hormonal Balance in every stages of life of Women:

A. During the Puberty & Adolescence time

• Women should have focus on whole foods for growth
• Limiting the processed sugar so that it will avoid acne & the risk of PCOS
• Actively involved in daily physical activity which is beneficial for the long-term hormone health. 

B. During the Reproductive Years 

• You must balance the menstrual cycle with proper nutritional supplementation
• Avoid stress and also check the stress level to prevent having irregular menstrual periods. 
• Tracking the cycles to gain a knowledge of fertility & hormonal changes. 

C. During the Pregnancy & Postpartum period:

• Taking the most nutrition rich foods particularly iron, folate, omega-3 etc.
• Have focus on quality sleep with recovering the stress soon after delivery. 
• Management of thyroid health during & after pregnancy period.

D. During the Perimenopause & Menopause period:

• Phytoestrogen rich foods eg. soy, flaxseeds may be able to alleviate the hot flashes. 
• Strengthen the training is a much effective way to avoid osteoporosis. 
• Some emotional influences may affect the extremities of sleep & mindfulness help in these cases.

Hormone balancing Meal Plan : Suggested for a Day long period

• Breakfast: Oats cooked with almond milk, Chia seeds, almond butter & blueberries  etc.
• Snack: A Handful of Walnuts & Pumpkin seeds with Green tea 
• Lunch: Quinoa salad with spinach, grilled salmon, avocado, salad & utilization of olive oil
• Snack: Yogurt with flaxseed and banana slices 
• Dinner: Lentil curry, turmeric, garlic and steamed broccoli 
• Before Bed: Warm herbal tea (chamomile or ashwagandha)

For Women, hormonal health is the most important for all round wellbeing. Combination of nourishing foods, managing stress, quality sleep, toxin-free living and mindful exercise may help to bring the balance naturally.

Every woman is different in many respect. So it is important to listen to your body and track the menstrual cycles & make the sustainable changes. In some cases, it is very much important to consult with a Doctor or Medical healthcare service provider to check the different health conditions. But with consistent effort, diet & lifestyle may be the best tools for bringing the hormonal harmony and holistic health of self.

Reference : https://www.health.harvard.edu/blog/diet-and-age-at-menopause-is-there-a-connection-2018081014468

https://my.clevelandclinic.org/health/diseases/22673-hormonal-imbalance

https://www.who.int/news-room/fact-sheets/detail/healthy-diet

https://pmc.ncbi.nlm.nih.gov/articles/PMC11174431

FAQs on Hormone Balance:

Q1. Is diet sufficient in correcting hormone imbalance?

Ans. May not be.

Q2. Are supplements necessary?

Ans. Not for everyone. Regular food habits to be focused and other supplementations may be taken to treat the deficiency like Vit-D, Omega-3 etc.

Q3. So how long does it take to realize an improvement?

Ans. After a period of 46 weeks, it may show improvement. But regular & consistent practice is most.

Q4. Do we should kill all Fats & Carbs?

Ans. No, we have to balance as the Hormones depends upon the Whole Carbs & also healthy fats. The only sugars and fats that should be minimized are the refined ones.

Thanks and Regards.

About the Author – “Mr. Bibhu Ranjan Mund”, Master in Public Health (MPH) from IIHMR University, Jaipur (Rajasthan) has experience of 18 years in Public Health activities. Through “Lovely Health Tips-2025”, we share the evidence & experienced based health & wellness guides with solutions for every day well-being. More from Author

Disclaimer

This information is suggestive only and not a replacement for medical advice. For more detail, please visit to my website as mentioned below:

Lovely Health Tips — 2025

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