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

5 April 2025
Megha Bhola
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.
Premenstrual syndrome (PMS) is a group of physical, emotional, and behavioral symptoms that occur 1-2 weeks before menstruation.
Mood swings, irritability & anxiety
Bloating & water retention
Breast tenderness
Headaches & fatigue
Food cravings & increased appetite
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.
A hormone-balancing diet can help reduce PMS symptoms by supporting neurotransmitter function, reducing inflammation, and improving metabolic processes.
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.
Menopause marks the end of a woman's reproductive years, defined by 12 consecutive months without menstruation. It typically occurs between ages 45-55.
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.
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.
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.
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.
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/