Better Nutrition to Balance Your Hormones

If you’re in your 40s or 50s and wondering why your old eating habits aren’t cutting it anymore, you’re not alone. The truth is that your hormones are changing—and your nutrition may need to as well.

During perimenopause and menopause, hormones like estrogen, progesterone, and insulin shift dramatically. These changes affect everything from mood and metabolism to sleep and skin. The good news? Your grocery cart can help you feel better, think clearer, and even flatten those stubborn blood sugar spikes so that you maintain a healthy weight and avoid chronic disease.

Here’s your ultimate hormone-loving grocery list, crafted with love (and science), to support your body through the midlife transition.

🥬 1. Fiber-Rich Veggies & Fruits

Fiber helps balance blood sugar, supports estrogen metabolism, and feeds your gut microbiome—all key for hormone health.

Add to cart:

• Broccoli, cauliflower, Brussels sprouts, cabbage (cruciferous = estrogen-friendly)

• Berries (rich in antioxidants)

• Apples, pears (low-glycemic)

• Leafy greens (spinach, arugula, kale)

• Beets (support liver detox)

🥑 2. Healthy Fats to Balance Hormones

Hormones are made from fat. The right kinds can calm inflammation, support brain health, and help regulate appetite.

Add to cart:

• Avocados

• Olive oil

• Nuts & seeds (especially flaxseed and pumpkin seeds)

• Fatty fish (wild-caught salmon, sardines)

• Omega-3 eggs

 3. High-Quality Protein (at Every Meal!)

Protein builds lean muscle (which burns fat), stabilizes blood sugar, and supports neurotransmitter function—hello, better mood and energy.

Add to cart:

• Organic chicken or turkey

• Wild-caught fish

• Pasture-raised eggs

• Legumes and lentils

• Plain Greek yogurt

• Protein powder (clean, without additives or sweeteners)

🍚 4. Slow-Burning, Complex Carbs

Simple carbs spike blood sugar and worsen symptoms like hot flashes and fatigue. Complex carbs provide sustained energy and support serotonin production.

Add to cart:

• Quinoa, brown rice, oats

• Sweet potatoes

• Lentils and beans

• Steel-cut oats

• Sprouted grain bread (Ezekiel, etc.)

🧃 5. Anti-Inflammatory Drinks

Hydration is key—but so is choosing beverages that calm, not inflame, your system.

Add to cart:

• Herbal teas (chamomile, peppermint, Tulsi/holy basil)

• Sparkling water or kombucha

• Unsweetened iced green tea

• Tart cherry juice (natural melatonin booster)

🚫 And What to Limit: Hormone Saboteurs

These foods disrupt your hormone balance and make symptoms worse:

• Processed sugar & artificial sweeteners

• Alcohol (especially red wine = hot flash trigger!)

• Processed meats and oils

• Most dairy (some can tolerate plain, unsweetened yogurt)

• White bread, chips, and anything deep-fried

🌟 Final Thought

Food is one of the most powerful (and immediate!) tools we have to manage hormone symptoms. You don’t have to be perfect—but small swaps add up. Start with one or two shifts in your next grocery run. Your future self will thank you.

Ready to learn more about how to eat for your hormones?Join my Hormones & Perimenopause Workshop—a 3-session series where we dig deeper into the “why” behind the symptoms and what you can actually DO about them. Spoiler alert, nutrition matters—but so does stress management, movement, and sleep!!

📅 Three consecutive Wednesdays @ 7PM | Begins 6 August.📍

Sign up here or email me at InspirebyJill@gmail.com

Still not sure? Participate in a FREE Sneak Peek of the Workshop on 30 July. Sign up for the Sneak Peek here!