Hormones are chemical messengers that control numerous bodily processes, including sleep, mood, stress response, metabolism, and reproductive function. While they are in a continual state of flux, lifestyle adjustments can support hormonal health, but they cannot replace lost hormones or prevent menopause.
Emma Bardwell, a registered nutritionist, explains that what is important is for hormones to be within a healthy, functional range and for the body to respond properly. When this regulatory system works well, individuals may experience steadier energy, more predictable appetite, better mood stability, healthy sexual function, and good sleep.
For genuine hormonal disorders, medical assessment and, in some cases, medication are the only treatment. For many perimenopausal and menopausal women, HRT is often more effective for treating menopause symptoms than lifestyle adjustments, provided they are able and choose to take it.
Regarding diet, Bardwell encourages regular meals, protein in every meal, sufficient fibre, phytoestrogen-rich foods, healthy fats, at least five portions of fruit and vegetables daily, and staying hydrated. However, there is no good clinical evidence that practices like 'seed cycling' change hormone levels, and moderate soya intake is considered safe for most people.
Regular exercise can improve physical and mental health, and practices like yoga, meditation, breathing exercises, and tai chi may help reduce stress and improve some menopausal symptoms. However, exercise cannot rebalance hormones.