Six foods that can help in the aid of balancing your hormones

I want to preface this WHOLE blog with a special announcement.

I am NOT a professional when it comes to hormones. In fact, I'm not really a professional when it comes to anything - other than being myself, and I can’t really ever teach you that because I’m already me and you’re going to be better off if you master being you, too.  

The best place I could send you if you’re looking for a professional in the hormone department is straight to a friend of ours, Annice. Annice, a hormone specialist with an incredible ability to help women, can be found on Instagram at @femmeflow. If you’re interested in learning more about your hormones, your body, and your overall well-being - reach out via DM and I guarantee that Annice will happily share her knowledge with you. 

A lot of what I’ve learned, and provided for you today comes from what Annice has taught on her Instagram, and I am forever grateful for people like her who so generously share their knowledge so we can all better ourselves and our health.

Hormones are tricky, because you’ve probably been dealing with them for a long time, and if you’re anything like me, no one has really sat you down and explained them. They’ve just… been there? You know? Maybe you’ve used them as excuses to be a bit bitchy, but then when someone uses that as a reason that you’re being bitchy, you claim it as offensive. Maybe you may eat crappy one day and think “I’m seriously just SO hormonal” or maybe you find yourself stuck to the couch for a few days and (I bet) at one point or another the thought of your hormones being the cause crossed your mind.

Even though we’ve been dealing with them forever, it's likely that we don't really understand them, and we don’t know how to utilize them (or nourish them).

Below you will find SIX things that you can eat, that can help you in the hormone department - in which I mean, create a healthy hormonal balance so that you kinda just feel good all the time, vs riding the wave of the rollercoaster that is sometimes your emotions, your bloating, your sleep deprivation, and your intense food cravings.

To add to all of this, if you’re living in a female body with female reproductive organs, did you know that you actually go through FOUR phases during your cycle (I sure didn’t, but thanks to Annice, I’m fully aware now). The four phases are menstruation, the follicular phase, ovulation, and the luteal phase. I won’t dive deep into this right now (because again, I’m not an expert) but it’s good to note that there are specific things that you *could* eat and *could* avoid during each of these phases to best balance your hormones as well. It’s confusing stuff, and a lot of information - but something you should look into at some point.

1) Dark Leafy Greens

Dark Leafy Greens (such as Bok Choy, Collard Greens, Dandelion Greens, Kale, Mustard Greens, Arugula, Swiss Chard, Micro Greens, etc) are loaded with magnesium and other good nutrients like beta carotene, vitamin E, and important B vitamins like folate, all super important for happy hormones.

Leafy greens contain handfuls of great minerals and nutrients that can ease your PMS symptoms and help you feel full, and nourished. These vegetables are rich in iron, magnesium, and calcium (which boost your energy, reduce irritability, and build bone strength). On top of all that, leafy greens contain antioxidants and vitamins like vitamin A, B, C, and E which support your immune health and gut health, and stimulate good digestion.

Literally, as I write this I am asking myself what they do NOT do? Are they magical? Surely incorporating them into your daily diet is a fantastic idea, and they’re known to potentially reduce PMS symptoms, so it's basically a WIN WIN WIN sort of thing.

2) Cruciferous vegetables

Cruciferous vegetables (dare you to try to say that five times fast) are veggies such as broccoli, cauliflower, and Brussels sprouts which you either love or despise. Or, like a large handful of people, you too have a hard time digesting them and this section is going to seem irrelevant. Either way, these cruciferous vegetables (I dare you to try and say that five times fast, again) are great remedies for PMS symptoms! They contain indoles (you don't need to fully understand indoles to learn the importance of them) which allow you to break down estrogen and build a more efficient metabolism.

YAHOO! As we get older, isn’t this what every woman wants - a more efficient metabolism?

3) Healthy Fats

You heard it here folks, you need fat in your diet (even if we’re taught to be scared of the word fat) so if you’re going to have it, it's suggested that you choose the ones that are good for you! How hard can that be? The fats you eat are DIRECTLY involved in the hormones you produce. A little bit of an ah-ha moment? It was for me when I first learned this. When it comes to choosing fats that are good for you, let’s stick to OIL for this conversation.

Which oils should you use? Cook with oils such as GHEE and COCONUT OIL and use Extra Virgin Olive Oil in salad dressings and other sauces you may make at home.

Which oils should you avoid? This is the list that gets a bit longer. Canola oil, palm oil, vegetable oil, and things such as margarine are kind of a ‘no-go’ when it comes to your hormones.

This may take some adjusting, however, it's going to make all the difference - sticking to high-quality oils (healthy fats) is going to be KEY in the health of your periods and your overall hormone health.

4) Vitamin D

No matter who you are or where you live, you likely need more of this little super vitamin (Vitamin D is best known as a nutrient; however, what most people don’t know is that vitamin D is also considered to be a pro-hormone which means that your body will convert it into a hormone). 

Vitamin D has a lot of benefits, and because we can not make it on our own, we need to get it from somewhere. 

Sometimes a little bit of sunshine is the best medicine. A walk in the park or a bike ride probably puts you in a good mood, and a moderate amount of sun is also good for your physical health. When you expose yourself to the sun, your body makes vitamin D which is GREAT news. However, if you’re not getting enough naturally (most of us aren’t like I said before), don’t be afraid to supplement. 

Vitamin D regulates your sex hormones, supports your thyroid hormones, and it affects your brain function. When you don’t get enough, there is an increased chance of mood disorders and a chance of having intense mood problems during PMS. Having low levels of vitamin D can mess with your hormone levels, leading to imbalances, and with imbalances comes a range of symptoms we’re not lining up to experience.

If all that sounds good, which I assume it does, let's talk sources (other than the sun and supplements, which are the most common if you’re looking to up your intake).

Salmon, herring, sardines, tuna, egg yolks, mushrooms, and fortified foods such as milk, orange juice, and certain cereals.

5) Water (obviously)

Did you really think I’d forget this one? If you’re not hydrated, then how on earth is your body going to take care of itself? You’ve all seen plants that are left without water for too long and surely you've seen the signs in your own life - dry chapped lips, headaches, feeling disoriented, a desire to eat all the salty foods?

Well, water is also good for your hormones. Go figure. Drinking water helps flush toxins from your body and keeps your cells functioning at their optimal level and being dehydrated can lead to hormonal imbalance.


For me, I had to learn that being dehydrated wasn’t the moment where I fell over in the desert with no shoes, a huge sunburn, and cracked lips. I had to accept that life can’t always be that dramatic. You can be dehydrated on a daily basis, and if you’re not drinking enough water - you might not even know it, but you could be dehydrated.

Drink some water, and then when you’re done that, drink some more.
Do this on an hourly basis, at least, throughout the day and you’ll be in the clear of a lot of terrible things.


You’d be surprised just how amazing a simple thing like drinking water can actually be.

6) FATS BEFORE COFFEE

If you’re a coffee person, nothing can change that and that is a fact (in my eyes). Truthfully, you could *probably* change if you wanted, but who would want that? The point is, you don’t have to cut coffee just to balance your hormones, however, it is suggested that you keep the following few things in mind:

*Drinking caffeinated coffee on an empty stomach quickly increases the amount of glucose and cortisol in your bloodstream. We’ve all been there and we know it doesn’t feel good - you start to feel a bit anxious, get a bit jittery, and wonder what the heck is happening? Try eating something first! Anything will do, but if you can grab some healthy fats or a bit of protein, you’re winning!

*Be mindful of what you’re putting in your coffee. Obviously don’t drink it black, unless you’re superwoman, but maybe steer away from high sugar additives if possible! I lean towards coconut milk (found in a can, without any thickening agent) and some honey, but I trust that you will find what works for you.

*Limit the amount you drink. There is no shame in admitting that you drink multiple coffees in a day, I think it’s a common thing in the world these days. However, if you can - I would suggest limiting yourself to the least amount as possible, and if you can - try to have those in the morning. Each of us will digest caffeine differently, and the last thing you want is to have it kickin’ around late in the evening causing you to have a horrible sleep, or, no sleep at all. Sleep is of utmost importance, and so is your gut - so make smart decisions, even if they seem impossible. No need to go from hero to zero on day one, but if you can, I do suggest cutting back as much as possible if you’re someone who has a high caffeine intake during the day.

Eating something before coffee can help keep your hormones balanced and improve your gut and liver health too! In general, eating a variety of vegetables can help diversify your gut microbiome and thus reduce PMS symptoms such as bloating, cramps, or constipation.

Alright, that's that. Are you completely overwhelmed yet?

I think it’s safe to say that balancing your hormones should be a goal you set. How you do that, and when you do that is going to be up to you - but I do highly suggest putting some thought into it sooner than later.

Why? Simply because having balanced hormones will help you feel energized, have better sleep, and will lower your mood swings (which, if we are being honest - we all have). When I say ‘hormones’, remember that I’m not only talking male or female sex hormones, such as estrogen, progesterone, testosterone – but rather I’m referring to the numerous hormones that affect our systems (such as cortisol, the stress hormone, insulin which controls blood sugars and is very inflammatory to the body in high levels, and thyroid hormones that can affect mood, energy, and weight). Balanced hormones for you could mean improved cardiovascular, neurological, and bone health, as well as help with memory, focus, sex drive, hair, and skin.

Now that you’re intrigued, I suggest grabbing some veggies to snack on and a big glass of water (see what I did there) and heading straight to @femmeflow and diving deeper into your hormones. A quick DM to Annice could truly change your life. 

Good Luck!

If you’re not ready to jump headfirst into your hormones but you ARE looking for a community of women who are taking small steps (and big steps, let’s be honest) on a daily basis to become a better version of their yesterday, then head to our FREE Facebook Group. Dunnebells would love to have you be a part of the BE THE FIRE FITNESS FAM.

*PLEASE NOTE THAT ALL OF THESE IMAGES HAVE BEEN LEGALLY FOUND USING UNSPLASH AND I TAKE ZERO CREDIT WHATSOEVER FOR TAKING THEM :)