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Hormones influence nearly every system in the female body affecting everything from energy levels and cognitive function to metabolism, mood, and overall well-being. These hormonal shifts also play a pivotal role in foundational wellness, which encompasses the body’s core systems including stress resilience, sleep quality, emotional balance, and physical performance.
In today's fast-paced world, many women unknowingly develop an addiction to stress, running on cortisol and adrenaline while ignoring the long-term toll it takes on their health. Chronic stress impacts hormonal balance, disrupts sleep, affects satiety signals, and leads to cravings and mood instability. Over time, this dysregulation can compromise metabolic health, immune function, and mental clarity.
Nutritional needs and lifestyle strategies must therefore evolve with hormonal changes at each life stage from young adulthood to post menopause. By addressing foundational pillars such as stress management, restorative sleep, regular movement, and mood support, women can improve exercise performance, regulate appetite, enhance sleep quality, and better manage their energy and emotions.
Understanding the intricate connections between hormones, nutrition, and lifestyle empowers women to take proactive, personalised steps toward sustainable health, balance, and vitality throughout every phase of life. Understanding these complex relationships empowers women to take proactive control over their health.
Hormonal Phases of the Menstrual Cycle
The menstrual cycle, typically around 28 days, can range from 21 to 35 days, and occasionally up to 48 days in adolescents. A healthy cycle is characterised by consistency in timing, minimal disruptive symptoms, and evidence of regular ovulation[1].
The cycle is divided into two main phases follicular and luteal, which also encompass menstruation which is at the start of the follicular stage and ovulation at the start of the luteal phase[2];
Follicular Phase (Days 1–13):
Starts with the Menstrual Phase (Days 1–5): Oestrogen and progesterone levels are low, triggering the shedding of the uterine lining. Women may feel tired, experience cramps, and require increased iron due to blood loss.
The pituitary gland releases follicle-stimulating hormone (FSH), stimulating ovarian follicles. Oestrogen begins to rise, improving mood, energy, and focus. This phase supports muscle strength and cognitive clarity.
Luteal Phase (Days 14–28):
Starts with the Ovulation (approx. Day 14) when a a surge in luteinising hormone (LH) leads to ovulation. Oestrogen peaks and libido may increase. This is the most fertile phase.
Progesterone rises to prepare the uterus for implantation. Some women may experience premenstrual syndrome (PMS), including bloating, anxiety, and irritability. If pregnancy does not occur, both oestrogen and progesterone drop, restarting the cycle
Hormone Action
In women, oestrogen and progesterone regulate mood, appetite, metabolism, cognition, and cardiovascular function.
- Oestrogen supports brain function, bone density, and vascular health. Its decline at menopause increases osteoporosis and CVD risks[3].
- Progesterone calms the nervous system and balances oestrogen. Loss leads to insomnia, anxiety, and PMS[4].
- Testosterone, though present in smaller amounts, influences libido/sex drive, muscle maintenance, and energy[5].
Cravings often worsen in the luteal phase as progesterone reduces insulin sensitivity as blood sugar becomes less stable due to temporary increased insulin resistance, prompting greater hunger for carbs[6]. During perimenopause, erratic cycles and hormone fluctuations worsen insulin resistance, especially when paired with stress or sleep deprivation[7]. Therefore, craving are not simply a lack of willpower but often reflect hormonal changes.
Tip: Eating a balanced diet with plenty of protein and fibre can increase satiety and help stabilise blood glucose.
Nutrient Interactions with Hormonal and Overall Health
- Iron: Contributes to the reduction of tiredness and fatigue, supports normal immune function, and is particularly important for women of reproductive age due to menstrual blood loss.
- Magnesium: Supports the normal functioning of the nervous system, contributes to normal energy-yielding metabolism, and plays a role in normal muscle function and psychological function.
- Chromium & Fibre: Chromium contributes to the maintenance of normal blood glucose levels. Fibre supports digestive health and may aid in glycaemic control as part of a balanced diet.
- Omega-3 Fatty Acids (EPA and DHA): Contribute to the normal function of the heart (with a daily intake of 250 mg EPA/DHA), and DHA contributes to the maintenance of normal brain function and vision. Emerging research also explores their role in inflammatory regulation and cell membrane function.
- Calcium & Vitamin D: Both are needed for the maintenance of normal bones. Vitamin D also contributes to the normal function of the immune system and the maintenance of normal muscle function. These nutrients are particularly relevant for postmenopausal women.
- B Vitamins (e.g. B6, B12, Folate): Contribute to normal psychological function, energy metabolism, and the reduction of tiredness and fatigue. Vitamin B6 specifically contributes to the regulation of hormonal activity.
- Protein: Contributes to the maintenance of muscle mass and normal bones, and supports normal growth and development of body tissues. Adequate protein intake helps maintain blood glucose balance as part of a balanced diet.
- Healthy Fats: Provide essential fatty acids necessary for the normal production of hormones and overall cellular function.
Exercise Performance and Hormonal Phases
Exercise is one of the most effective ways to regulate hormones, but women’s hormonal cycles mean that intensity, timing, and recovery need to be personalised. Aligning physical activity with the phases of the menstrual cycle can improve performance, support metabolism, and prevent overtraining and injury.
Note- every woman’s body is different, from cycle length, and phase duration. We also all feel and respond differently, therefore this is just an overview.
During the follicular phase (day 1 to ovulation day14), rising oestrogen enhances insulin sensitivity, increases energy, and supports lean muscle growth[8]. This could be the an ideal time for strength training, cardiovascular work, and high-intensity exercise!
Around ovulation, peak levels of oestrogen and a surge in testosterone can lead to improved strength, coordination, and confidence. This phase is optimal for pushing limits and exploring new challenges[9].
In the luteal phase (post-ovulation), progesterone rises, potentially causing increased fatigue and decreased exercise efficiency[10]. Women may feel hotter, slower to recover, and more prone to fluid retention[11]. Lower-intensity, restorative exercise such as yoga, or gentle walking is often better suited during this time.
During menstruation, some women feel energised, while others benefit from rest. Light movement can ease cramps, but the key is to listen to the body.
Cycle-Syncing Exercise Examples:
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Follicular Phase: Strength training, HIIT, cardio
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Ovulation: Peak performance and high-intensity workouts
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Luteal Phase: Low-impact movement, stretching, breathwork
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Menstrual Phase: Gentle walks, restorative yoga, or complete rest
When Menstrual Irregularities Signal a Concern
Polycystic Ovary Syndrome (PCOS): Affects 1 in 10 women and is associated with irregular cycles, androgen excess (e.g., acne, hirsutism), and insulin resistance[12]. Dietary strategies including low-glycaemic index foods and resistance exercise can support hormonal balance[13].
Premenstrual Syndrome (PMS) and Premenstrual Dysphoric Disorder (PMDD): PMS affects up to 80% of women[14]; PMDD is more severe[15], involving debilitating mood changes. Serotonin dysregulation and progesterone sensitivity are believed to be the key contributors[16]. Foods rich in magnesium, vitamin B6, and omega-3 fatty acids could help support PMS and PMDD[17].
Endometriosis: Chronic condition involving growth of endometrial-like tissue outside the uterus, leading to pain and infertility[18]. Anti-inflammatory diets rich in omega-3s, antioxidants, and plant fibre may help manage symptoms but will not reverse so prevent the endometriosis[19].
Amenorrhoea is the absence of menstruation for three months or more in women of reproductive age[20]. While it may seem benign, it’s often a sign of underlying hormonal imbalance or physiological stress. Common causes include excessive exercise, low calorie intake, high stress, thyroid issues, or polycystic ovary syndrome (PCOS)[21]. Recovery involves reducing stress, eating enough and nourishing the body, and scaling back intense exercise. Missing periods isn’t just about reproduction; it’s a signal that the body needs support.
Note- this is just an overview and not medical advice- if you are experiencing these symptoms or have any concerns you should speak to a medical professional.
Sleep and Hormones
Sleep is a vital process in which the body restores, repairs, and recalibrates its hormonal systems[22]. During deep sleep, growth hormone is released, cortisol is modulated, and melatonin rises to synchronise the circadian rhythm[23].
Even one night of poor sleep can increase levels of ghrelin (which stimulates appetite), decrease leptin (which signals fullness), impair insulin sensitivity, and elevate cortisol the following day[24]. The result is often a cascade of symptoms: cravings, fatigue, emotional instability, and impaired decision-making.
Furthermore, women frequently experience disrupted sleep around hormonal changes through lifestages, with premenstrual symptoms, pregnancy, and menopause all bringing with it challenges from night sweats and restlessness to difficulty maintaining deep, restorative sleep[25].
Tips for Better Sleep:
- Maintain a consistent bedtime and waking time to support circadian regulation.
- Reduce blue light exposure in the evening, use blue-light filters or avoid screens an hour before bed.
- Limit stimulants, such as caffeine, after 2 p.m.
- Create a sleep promoting environment: cool, dark, quiet, and calming. Blackout curtains, magnesium supplements[nr1] , or white noise can support better sleep architecture.
Tip – prioritising sleep hygiene is essential. Without consistent, high-quality sleep, hormonal balancing efforts in other areas (nutrition, stress, exercise) will be undermined.
Hormonal Changes and Impacts by Life Stage
Each hormonal life stage brings unique physiological and psychological challenges due to changes in oestrogen, progesterone, testosterone, and other regulatory hormones like insulin and cortisol. From young adulthood to post-menopause, women experience shifting patterns that influence metabolism, bone density, mental health, appetite, and immune function. The following paragraphs outline what occurs at each phase.
