Natural Remedies for Healthy Hormones

When it comes to female health, far too many of us are told to “just live with it” when it comes to hormonal issues. From period pain to PMS, hormonal mood swings, acne, migraines, or even diagnoses like PCOS, fibroids, or endometriosis, there are natural solutions worth exploring. Learning about your hormones and how to support them can make all the difference.

Understanding the Four Phases of Your Cycle

The first step is to understand the 4 phases of your cycle and how cycle-syncing with these phases will make the most of your hormonal superpowers. While bearing in mind that your menstrual cycle can look and feel different, this is how a 28 day menstrual cycle might look:

Days 1–7: Menstrual Phase

What’s Happening: Hormone levels are at their lowest.

Superpowers: Clarity and intuition.

Cycle-Syncing Tips: Use your clarity and intuition to journal, meditate, and set intentions. Listen to your body and know that it’s okay to hit pause. 

If you have period pains then a warm heating pad on your belly can work wonders for cramps. Rubbing magnesium oil into your tummy and drinking chamomile and ginger teas are also really helpful.

Days 7–14: Follicular Phase

What’s Happening: Oestrogen levels rise as your body prepares for ovulation.

Superpowers: Confidence and learning.

Cycle-Syncing Tips: This is the perfect time for brainstorming, planning, and trying new things. Too much oestrogen can lead to symptoms like mood swings, so load up on veggies like broccoli, kale and cauliflower that help your body break down the oestrogen you don’t need. 

Around Day 14: Ovulatory Phase

What’s Happening: Oestrogen, progesterone, and testosterone peak.

Superpowers: Courage and communication.

Cycle-Syncing Tips: High levels of oestrogen, progesterone, and testosterone make you feel strong, confident, and mentally sharp. If testosterone is too high though it can cause acne and hair growth so aim to cut down on sugar and snack on fruit and nuts instead to keep the levels in check.

Days 15–28: Luteal Phase

What’s Happening: Progesterone rises while oestrogen declines.

Superpowers: Problem-solving and decisiveness.

Cycle-Syncing Tips: A great time to tie up loose ends, solve problems, and make clear decisions. 

Low progesterone can be a problem causing irregular periods and mood swings. Give levels a natural nudge by making time for stress reducing supports like yoga, medication or deep breathing exercises because stress really stalls your progesterone.

Working with Your Cycle, Not Against It

Understanding your hormonal phases means you can feel more aligned and in control. Sharing this knowledge with the people in your life can also help them support you better, whether at work or at home.

But what if your cycle isn’t regular, or you’re dealing with issues like painful periods, PMT, or the challenges of menopause? Don’t lose hope when there are natural solutions!

Natural Solutions for Hormonal Balance

Dietary Changes for High Oestrogen/Low Progesterone:

Flaxseeds, salmon, turmeric, and leafy greens are great sources of anti-inflammatory compounds.

Fiber-rich foods like broccoli, lentils eliminate excess estrogen.

Cruciferous vegetables, garlic support detoxification of the liver.

For High Testosterone/Low Progesterone:

Low-glycaemic foods like quinoa and vegetables stabilise blood sugar.

Magnesium-rich foods like spinach and nuts support insulin sensitivity.

Dietary Changes for Oestrogen Dominance with Inflammation:

Anti-inflammatory foods like wild-caught salmon, turmeric and ginger.

Gluten-free and dairy-free diets can benefit if you’re particularly sensitive.

Herbal Helpers for Hormone Health

1. Vitex Agnus Castus: Balances oestrogen and progesterone, supports ovulation, and regulates cycles.
2. Dandelion Root: Detoxifies the liver and clears excess oestrogen
3. Nettle Leaf: Balances testosterone and reduces PMS and heavy flow.
4. Avena Sativa (Oatstraw): Eases cramps, boosts libido, and reduces stress.
5. Motherwort: Regulates cycles, soothes cramps, and calms tension.
6. Fennel Seed: Reduces bloating and cramping.

Lifestyle Changes to Support Hormonal Balance

Stress Management: High stress increases cortisol, disrupting estrogen and progesterone levels. Use yoga, meditation, or adaptogenic herbs like lemon balm to support those stress levels.

Exercise: Regular movement supports insulin sensitivity and reduces inflammation, but be careful to avoid overexercising, as this can worsen hormonal imbalances.

Reduce Toxins: Use natural cleaning and skincare products to minimise exposure to endocrine disrupting chemicals. Filter drinking water and use glass for food storage over plastic.

Key Takeaways

Hormonal balance is achievable with a holistic approach that hits each of the key areas of diet, herbal remedies, and lifestyle adjustments.

• Focus on anti-inflammatory, hormone-balancing foods.
• Herbs and supplements like Vitex, nettle, and dandelion root can naturally support symptoms.
• Lifestyle changes, from stress reduction to reducing toxin exposure, are essential for long-term progress.

By making small, consistent changes, you can ease hormonal symptoms and take control of your health.