This March is National Nutrition Month and International Women’s Week! What better time to look at how good nutrition can support women’s hormonal health.

 What we eat every day has a direct impact on many aspects of our health, including our hormones. We need healthy fats for the production of hormones, protein for the detoxification of hormones and fibre rich foods to help elimination and excretion through the digestive tract. We also need a wide range of vitamins, minerals and amino acids for these and many other processes in the body. Nourishing our bodies with a wide range of nutritious foods is a good starting point for a healthy menstrual cycle, perimenopause and menopause. Are you experiencing fatigue, sugar cravings, energy dips, poor sleep or PMS? Start with the basics:

• Ensure you are getting proper nourishment with 3 regular meals per day plus a snack if you get hungry between meals. A nutritious meal consists of protein, fats, carbs and plenty of vegetables.

• Fibre from vegetables, fruit, legumes and whole grains is essential for gut health. Fibre feeds the gut microbiome and helps to avoid constipation, both of which are essential for effective elimination of hormones, especially oestrogen. Ensure plenty of fibrous food with each meal and aim for 30g of fibre per day.

• Protein is made up of amino acids which we need to get from our diet and which are required for the production of hormones and neurotransmitters as well as lots of other processes in the body. Protein with every meal also helps to balance blood sugar levels which can stop sugar cravings and support mood and concentration. As a rule of thumb aim for 1g of protein per kilogram of bodyweight per day. So if you weigh 70kg aim for 70g of protein per day.

• Hydration: Drinking at least 1.5 litres of water or herbal teas is essential for hormonal balance. Water helps to flush out waste products from the body, helps with regular bowel movements and it also helps blood flow and nutrient supply around the body. Lastly, dehydration places stress on the body which can negatively affect hormonal balance.

By Marion Colledge