Mavie Portal Login
Person with a hiking backpack stands in front of a clear mountain lake, surrounded by rocks and alpine scenery. A flowing yellow line overlays the image as a graphic element.
  • About Mavie
  • Our solutions
    • Online nutritional counseling by Mavie
      with certified dieticians
    • Online general practice by Mavie
      with experienced doctors
    • Mavie Med
      Excellent medical care
    • Mavie Work
      Health at Work
    • MavieMe
      Home tests
  • Mavie Blog
  • Career
Mavie Portal Login
  • Press
  • Data privacy
  • Contact

Hormone balance & diet

Discover how diet influences PMS, menopause symptoms & hormone balance. Our Mavie nutrition experts can guide you through hormonal changes.

5 April 2025

|

Megha Bhola

Woman sitting in bed wrapped in a blanket, holding her stomach with one hand and a glass of water with the other – she appears to be unwell or in pain.
Book your consultation now
  • What we do
  • Our solutions
  • Health Blog
  • Customer Stories
  • About us
  • About Mavie
  • Career
  • Press
  • Contact
  • Social media
  • Instagram
  • Facebook
  • LinkedIn
  • Impressum
  • Datenschutz
  • Accessibility Statement
  • © Mavie 2025

Understanding Hormonal Balance and Its Impact on Women's Health

Hormonal fluctuations significantly influence women's health, particularly in conditions like premenstrual syndrome (PMS) and menopause. These changes can cause a variety of PMS symptoms and menopause signs, affecting mood, energy, metabolism, and overall well-being.

One of the most effective ways to support hormonal health is through diet and lifestyle choices. Certain nutrients can help regulate hormone balance, alleviate PMS discomfort, and ease menopause symptoms. This article explores PMS meaning, the four phases of menopause, and how dietary choices can influence hormonal stability.

What is PMS? Understanding Symptoms & Causes

Premenstrual syndrome (PMS) is a group of physical, emotional, and behavioral symptoms that occur 1-2 weeks before menstruation.

Common PMS Symptoms

  • Mood swings, irritability & anxiety

  • Bloating & water retention

  • Breast tenderness

  • Headaches & fatigue

  • Food cravings & increased appetite

What causes PMS?

The exact cause remains unclear, but fluctuations in estrogen and progesterone levels are believed to be key triggers. Stress, diet, and lifestyle factors may also contribute.

How Diet Affects PMS Symptoms

A hormone-balancing diet can help reduce PMS symptoms by supporting neurotransmitter function, reducing inflammation, and improving metabolic processes.

Key Nutrients for PMS Relief

  • Magnesium: This mineral is crucial for numerous enzymatic reactions and may help reduce bloating, mood swings, and breast tenderness. Foods rich in magnesium include leafy greens, nuts, seeds, and whole grains. ¹

  • Vitamin B6: Essential for neurotransmitter synthesis, vitamin B6 can aid in mood regulation. Sources include poultry, fish, bananas, and chickpeas. ²

  • Calcium and Vitamin D: Adequate intake of these nutrients has been linked to a reduction in PMS symptoms. Dairy products, fortified plant-based milks, and exposure to sunlight can help maintain optimal levels. ²

  • Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3s possess anti-inflammatory properties that may alleviate menstrual pain and mood disturbances. ³

Incorporating these nutrient-rich foods can help regulate hormone balance naturally and minimize PMS discomfort.

What is Menopause? Phases, Symptoms & Signs

Menopause marks the end of a woman's reproductive years, defined by 12 consecutive months without menstruation. It typically occurs between ages 45-55.

The Four Phases of Menopause

1. Premenopause – Normal reproductive phase before hormonal changes begin.
2. Perimenopause – Transitional phase with irregular cycles and fluctuating hormones.
3. Menopause – The official end of menstruation.
4. Postmenopause – The period after menopause, often requiring hormonal support.

Common Menopause Signs

  • Hot flashes & night sweats

  • Mood swings & irritability

  • Memory lapses & brain fog

  • Joint pain & muscle stiffness

  • Decreased libido & vaginal dryness

  • Sleep disturbances & fatigue

  • Unexplained weight gain

Menopause-related symptoms result from declining estrogen levels, affecting metabolism, bone density, skin elasticity, and mood stability.

Best Foods to Regulate Hormone Balance During Menopause

Nutrition plays a key role in hormonal stability. By consuming hormone-regulating foods, women can ease menopause symptoms and support overall well-being.

Top Dietary Strategies for Menopause Support:
- Phytoestrogens – Plant-based compounds that mimic estrogen, helping to reduce hot flashes.
Sources: Soy products, flaxseeds, legumes. ⁴

- Omega-3 Fatty Acids – Reduce inflammation, support heart health, and may ease mood swings.
Sources: Salmon, mackerel, flaxseeds, walnuts. ⁵

- Calcium & Vitamin D – Crucial for bone health and osteoporosis prevention.
Sources: Dairy, fortified plant-based milks, leafy greens. ⁴

- Antioxidant-Rich Foods – Combat oxidative stress and aging.
Sources: Berries, citrus fruits, spinach, kale. ⁴

- Probiotics – Promote gut health, which influences hormonal metabolism.
Sources: Yogurt, kefir, sauerkraut, kimchi. ⁶

Maintaining a nutrient-dense diet can support hormonal equilibrium, ensuring a smoother transition through menopause.

Lifestyle Habits That Support Hormonal Health

Beyond diet, certain lifestyle choices significantly impact hormonal balance, PMS symptoms, and menopause signs.

1. Regular Physical Activity
- Improves mood, metabolism, and sleep quality.
- Reduces hot flashes and stress-related PMS symptoms. ⁷

2. Stress Management
- Chronic stress disrupts hormone production.
- Yoga, meditation, and deep-breathing techniques can help. ⁸

3. Quality Sleep
- 7-9 hours of uninterrupted sleep is vital for hormonal regulation.
- Poor sleep is linked to increased PMS symptoms and worsened menopause signs. ⁸

A holistic approach combining nutrition, exercise, stress management, and proper sleep creates the foundation for hormone balance.

Mavie Telemed: Your Nurtrition Expert during Hormonal Changes

Diet and lifestyle choices significantly influence hormonal balance, impacting the severity and occurrence of PMS and menopause symptoms. By incorporating nutrient-rich foods, managing stress, and maintaining an active lifestyle, women can navigate these life stages with improved well-being and reduced discomfort. Our expert dieticians at Mavie Telemed understand these changes and can help you personalize your journey to navigate through PMS or menopause. Book an appointment today from the comfort of your home.

References:
1. https://www.pms.org.uk/app/uploads/2019/10/7-day-eating-plan.pdf?
2. https://www.nutritionist-resource.org.uk/articles/five-foods-for-pmt
3. https://www.hollandandbarrett.com/the-health-hub/conditions/pms/the-top-5-foods-to-tackle-pms/
4. https://www.nutrition.org.uk/nutrition-for/women/menopause/managing-menopause-symptoms-with-nutrition-and-diet/
5. https://themenopauseco.com/blogs/learn/12-hormone-balancing-foods-to-add-to-your-diet
6. https://seemenopause.com/en-gb/blog/diet-menopause
7.https://health.clevelandclinic.org/11-diet-changes-that-help-you-fight-pms 
8.https://drruscio.com/how-to-balance-hormones-in-menopause/