What are the affected hormones during menopause and what hormonal imbalance treatment is available? Let's first explore what are hormones and then understand how to balance female hormones.
Hormones are these little chemical messengers in your body. They reach the various organs and tissues to tell them what has to be done for the body to properly function. They control and regulate many important functions such as your metabolism and reproductive health.
Perimenopause is the transitional phase before menopause when hormone levels start fluctuating. It can begin in a woman’s 40s (sometimes late 30s) and last anywhere from a few months to 10 years, until menopause officially starts (defined as 12 months without a period).
Hormones during menopause play a crucial role because they regulate many essential functions in the body, and their decline leads to significant physical and emotional changes. The two main hormones affected are oestrogen and progesterone, which influence everything from metabolism to mood.
If the hormone balance in your body is no longer right, it has an enormous impact on your overall health and wellbeing. Some of the most common symptoms are weight gain, digestive issues, bad sleep and mood swings.
Hormone balance for women
Like an orchestra, each hormone has a unique role, yet they work together to create a harmonious symphony. This is when you have a natural hormone balance. When one instrument falls out of sync, the entire performance is affected—just like in our bodies, where even a slight hormonal imbalance can disrupt our overall well-being. These changes often start subtly, making them easy to dismiss at first, but over time, they can become a burden. The symptoms we experience are our body’s way of signaling that something is off, urging us to pay attention.
Symptoms of Hormonal Imbalances
Here are some common signs of hormonal imbalance:
- Unexplained weight gain
- Water retention
- Constipation and sluggish digestion
- Bloating and digestive discomfort
- Insomnia and persistent fatigue
- Hot flashes and night sweats
- Mood swings, anxiety, and depression
- Forgetfulness and brain fog
- Irritability and low stress tolerance
- Skin issues, including dryness, acne, or sensitivity
- PMS
Find your Personal Hormone Balance
Every woman’s hormone profile is unique, shaped by genetics, nutrition, stress, lifestyle, gut health, and mental well-being. To find you adequate hormonal imbalance treatment, you must focus on the root causes, this is the only path to lasting healing.
There are no quick fixes or medications that can sustainably restore hormonal balance. While artificial hormones can help and painkillers may mask symptoms temporarily, they do not support the body’s natural hormone balance. Instead, they often lead to side effects that strain metabolism, mood, and overall hormonal health.
Whether you are preparing for menopause, considering stopping the pill, or simply looking to prevent future imbalances, adopting a hormone-friendly lifestyle now is the best investment in your long-term well-being.
At Eat by Alex, we have created a dedicated Hormone Balance Program, the deSTRESS Program, to specifically help you achieve a natural hormone balance during menopause. This program will help you regulate hormones naturally.
Understanding Hormones
Think of your hormones as little "text messages" that tell your body when to grow, digest food, manage stress, or balance energy levels. They influence everything from mood and metabolism to sleep and reproduction.
1. Cortisol - the Stress Hormone
Central to the body's response to stress is cortisol, often referred to as the “stress hormone”. Cortisol is produced by the adrenal glands and plays a critical role in the body's fight-or-flight response. It helps regulate a variety of functions, including metabolism, immune response, and the body's use of fats, proteins, and carbohydrates.
Elevated cortisol levels over extended periods can lead to a host of health issues, including weakened immune function, PMS, anxiety, increased blood pressure, elevated cholesterol levels, disrupted sleep, insulin resistance and weight gain especially increased visceral fat.
How to regulate hormones during perimenopause and menopause? Managing our stress levels is essential in balancing hormones during perimenopause and menopause. Cortisol is the body’s main stress hormone, and when stress is chronic, the body prioritises cortisol production over other hormones - something to avoid during perimenopause and menopause.
2. Oestrogen - the Female Hormone
Oestrogen is the most important form of the female sex hormone. It is produced by the ovaries and is centrally involved in ovulation. It plays an important role balancing hormones by regulating the menstrual cycle, supporting bone density, muscle mass, and influencing mood and metabolism.
Below are the signs of excessive oestrogen:
- fatigue
- weight gain
- depression and anxiety
- decreased sex drive
- fat accumulation on abdomen, buttocks and thighs
Some of the reasons for an excess in oestrogen can be increased stress, environmental toxins, alcohol, caffeine or constipation.
During menopause or if you take the contraceptive pill, oestrogen levels start to decrease, leading to symptoms like:
- sleep difficulties
- mood swings
- hot flashes
- irregular periods
- risk of osteoporosis
- risk of heart disease
How to balance hormones during menopause? By maintaining balanced oestrogen levels via your diet and lifestyle or with natural hormone therapy. This will help reduce menopause symptoms and can support your overall wellbeing during this transition period.
3. Progesterone - the Calming Hormone
Progesterone is a steroid hormone primarily known for its role in the menstrual cycle, pregnancy, and overall hormonal balance. It is produced mainly by the ovaries after ovulation, but also by the adrenal glands and, during pregnancy, by the placenta. It helps avoiding for oestrogen dominance.
One of progesterone’s main functions is to prepare the uterus for pregnancy by thickening the uterine lining
Beyond reproduction, progesterone has calming effects on the nervous system, promoting better sleep, reduced anxiety, and overall well-being. However, chronic stress can lower progesterone levels, leading to hormonal imbalances.
Maintaining a healthy lifestyle, managing stress, and supporting adrenal function can help keep progesterone levels in balance.
4. Insulin - the Fat-Storage Hormone
One of insulin’s main functions is to regulate blood sugar by helping move glucose from the bloodstream into cells, where it can be used for immediate energy or stored for later use. After eating, when glucose levels rise, insulin signals the body to store excess glucose as glycogen in the liver and muscles or as fat. This process prevents blood sugar from staying too high while ensuring the body has energy reserves for later.
More than just managing your glucose levels, insulin is also essential for cell growth and repair. It promotes protein synthesis and absorption of nutrients necessary for cellular maintenance. Additionally, insulin plays a role in hormonal balance, interacting with cortisol, oestrogen, and progesterone. When insulin levels become imbalanced, it can contribute to hormonal disorders, polycystic ovary syndrome (PCOS), and metabolic issues.
If you have too much insulin, it results in insulin resistance. That happens when the body struggles to use glucose effectively, which leads to:
- weight gain
- inflammation
- type 2 diabetes
On the other hand, if insulin is too low, as in type 1 diabetes, the body cannot regulate blood sugar properly, resulting in dangerously high glucose levels.
How to naturally balance hormones during menopause? By maintaining balanced insulin levels. It is essential for sustained energy, a healthy metabolism, and overall well-being.
5. Testosterone - the Male Hormone
While it is often referred as the "male hormone", testosterone is actually essential for both men and women, playing a crucial role in muscle growth, bone density, metabolism, and mood regulation.
One of testosterone’s key functions is to support muscle and bone health by stimulating protein synthesis and maintaining bone density. This makes it essential for strength, endurance, and preventing age-related bone loss. Additionally, testosterone helps regulate fat metabolism, which is why imbalances can contribute to weight gain, muscle loss, or increased body fat.
Testosterone interacts with the other hormones we just discussed: oestrogen, insulin, and cortisol, meaning that hormonal imbalances due to chronic stress or insulin resistance, can lower testosterone levels.
In men, low testosterone can lead to reduced muscle mass, low energy, and mood swings, while in women, excess testosterone is often linked to conditions like PCOS, causing irregular cycles, acne, and hair growth imbalances.
6. Thyroid Hormones
The thyroid gland, which is a butterfly-shaped gland at the front of the neck. It regulates the energy balance, metabolism, and overall body function. These thyroid hormones play an important part in nearly every organ in the body, ensuring that processes like heart rate, digestion, and temperature regulation function optimally.
When thyroid hormone levels are too low (hypothyroidism), metabolism slows down, leading to:
- fatigue
- weight gain
- slow digestion
In contrast, too much thyroid hormone (hyperthyroidism) speeds up metabolism, leading to:
- weight loss
- anxiety
- irregular heartbeat
The thyroid hormones work in harmony with the other hormones like oestrogen, progesterone, and cortisol. For example, chronic stress and high cortisol levels can suppress thyroid function, while oestrogen dominance can interfere with the body's ability to use thyroid hormones efficiently.
7. Leptin & Ghrelin - the Satiety & Hunger Hormones
Leptin is produced by fat cells and acts as a signal to the brain, specifically the hypothalamus, to indicate that the body has enough stored energy. When leptin levels are high, appetite decreases, and metabolism remains active.
Ghrelin is produced mainly in the stomach and is responsible for stimulating appetite. It signals the brain when the stomach is empty, increasing the need to eat. Ghrelin levels rise before meals and drop after eating. Chronic lack of sleep, stress, and poor diet can increase ghrelin levels, making it harder to control appetite and maintain a healthy weight.
Why do hormones fluctuate as we age?
During perimenopause and menopause, our hormone balance fluctuate because the ovaries start to produce less oestrogen and progesterone. This natural transition has an impact on the entire endocrine system, leading to noticeable physical and emotional changes.
Ovaries slow down
As women age and approach menopause, the ovaries slow down hormone production, causing irregular menstrual cycles and unpredictable hormone fluctuations.
First progesterone decline
Progesterone levels are the first to decline, often leading to oestrogen dominance with annoying symptoms like mood swings, bloating, and heavy periods.
Second oestrogen decline
Symptoms like hot flashes, night sweats, vaginal dryness, and bone loss become more common as oestrogen levels drop. Since oestrogen affects metabolism, its decline can also contribute to weight gain and insulin resistance.
Stress and cortisol
The adrenal glands can take over some hormone production, but if you experience chronic stress which leads to elevated cortisol, this can further disrupt oestrogen, progesterone, and thyroid function. A balanced diet plan can help you lower cortisol.
Testosterone decline
Though often overlooked, testosterone levels also decrease, leading to lower energy, reduced muscle mass, and decreased libido.
How and when to test your hormones?
Testosterone, thyroid and cortisol hormones can be easily tested in your blood at any time. Our founder Alex, uses CARE Preventive to test and monitor these hormones.
Oestrogen and progesterone are more tricky to test because they need to be tested at specific times during your menstrual cycle. We recommend to discuss it with your gynaecologist. If you live near Zurich we highly recommend working with Dr Valentina Vinante who has a holistic approach and does natural hormone therapy since many years now.
In addition to natural hormone therapy, there are many other elements you can incorporate in your daily life to find hormonal balance.
5 Best Ways to Balance Hormones
Hormones play a crucial role in regulating metabolism, mood, energy levels, and overall well-being. A well-balanced diet that supports hormone production and function is key to maintaining optimal health. At Eat by Alex, we have 5 principles that will help you create a hormone-friendly diet that nourishes your body and promotes long-term balance. These 5 principles form the foundation of our deSTRESS Program.
1. Plants Variety for Maximum Diversity
At Eat by Alex, this is our most important pillar because only then can you unlock the power of food and using nutrition for prevention.
So what is a natural and easy diet to regulate hormones? It is a diet rich in plant-based foods will provide you with all the essential vitamins, minerals, fibre, and antioxidants that support hormonal health. Different foods contain unique phytonutrients that help reduce inflammation, support gut health, and aid in detoxification—key factors in hormone regulation.
- Cruciferous vegetables (broccoli, kale, cauliflower) support oestrogen metabolism and help prevent oestrogen dominance.
- Greens (spinach, rucola, chard) are rich in magnesium, which helps reduce stress-related cortisol spikes.
- Flaxseeds, sesame seeds, and pumpkin seeds contain lignans, which promote balanced oestrogen levels.
- Fermented foods (kimchi, sauerkraut, miso) support gut microbiome diversity, improving hormone communication.
- Berries and citrus fruits provide antioxidants that help combat oxidative stress, which can disrupt hormonal balance.
The goal is to eat the rainbow and incorporating as many different plant-based foods as possible will support diverse gut bacteria, which play a vital role in hormone balancing. Eating all these foods will provide the right vitamins to balance hormones for women.
2. Healthy Fats for Hormone Production
Fats are the building blocks for the hormones oestrogen, progesterone, and testosterone. However, it's not just about any type of fat, it's about the healthy fats. Healthy fats support hormone production and processed fats, because they are inflammatory fats, can disrupt it. For each meal us a different source of fat
- Omega-3 fatty acids (found in walnuts, flaxseeds, chia seeds) help reduce inflammation and support insulin sensitivity. We love them in the morning.
- Avocados and olives provide monounsaturated fats, which promote steady blood sugar and healthy hormone levels. We love them as a snack.
- Raw nuts and seeds (almonds, sunflower seeds, hemp seeds) support thyroid function and reproductive health. Great snacks but also amazing in your breakfast.
- Cold-pressed oils (extra virgin olive oil, flaxseed oil) offer anti-inflammatory benefits essential for hormone balance. We love them in main meals as a dressing.
Avoid processed vegetable oils and trans fats, which contribute to inflammation and insulin resistance, leading to hormonal imbalances. Despite what you may think, eating healthy fats are amazing for balancing hormones for weight loss.
3. Proteins Diversity for Hormonal Support
Proteins are essential for enzyme function, hormone production, and muscle repair. Eating enough a diverse range of plant proteins ensures your body gets all the amino acids needed to produce hormones and maintain energy levels.
- Legumes (lentils, chickpeas, black beans) provide plant-based protein and fibre, supporting gut and hormone health.
- Organic tofu and tempeh are rich in phytoestrogens that help balance estrogen levels.
- Quinoa, buckwheat, and amaranth are complete plant proteins that help stabilize blood sugar and insulin.
- Hemp, pumpkin, and sunflower seeds offer essential amino acids and hormone-supporting minerals like zinc and magnesium.
For women above 40, we recommend 1g per kilo of weight.
Your breakfast is a simple way to start the day with already 20 to 30 grams of diverse proteins. Our Protein Morning Mixes are a convenient and easy option on the go - just add warm water or milk.
A diet with a variety of plant-based protein sources ensures a steady supply of nutrients that promote hormonal stability and metabolic health.
Find a curated list of our favourite recipes high in protein and fibres. They contain lots of foods that help balance hormones.
4. Complex Carbohydrates for Hormonal Balance
Carbohydrates are often misunderstood, but high-quality, fibre-rich complex carbs are crucial for stable blood sugar, mood regulation, and thyroid function. Unlike refined carbs, which cause insulin spikes, complex carbs provide slow-releasing energy that supports hormone balance.
- Sweet potatoes, quinoa, and oats provide sustained energy and help regulate cortisol levels.
- Legumes and lentils improve insulin sensitivity and promote steady blood sugar, reducing hormonal fluctuations.
- Brown rice and whole grains support thyroid function by providing selenium and B vitamins.
- Root vegetables (beets, carrots, parsnips) nourish adrenal function and help stabilise energy levels.
By restricting carbohydrates, it can lead to irregular cycles, low energy, and increased stress hormone production (cortisol). Especially for women, focusing on complex, fibre-rich carbs - hormone balancing foods - ensures that your body has the fuel it needs to maintain hormonal harmony.
5. Low-Sugar Diet to Prevent Insulin Spikes
Excess sugar and refined carbs can lead to insulin resistance. This is a major driver of hormonal imbalances, weight gain, and metabolic disorders. Keeping blood sugar stable prevents unnecessary spikes in insulin and cortisol, which in turn supports balanced oestrogen, progesterone, and testosterone levels.
- Avoid refined sugars (processed sweets, white bread, sodas) that cause rapid blood sugar fluctuations. We use stevia leaf in some of products because it is naturally sweet but without any sugars.
- Choose whole fruits over fruit juices, as fibre slows sugar absorption and prevents insulin spikes. We like fruits in small quantities but really prefer using berries which high in antioxidants and low in sugar.
- Incorporate cinnamon, and fibre-rich foods to naturally regulate blood sugar levels. In addition cinnamon has a sweet profile, making your meals feel sweeter without added sugar.
- Combine carbohydrates with protein and/or healthy fats to slow digestion and stabilise glucose levels.
A hormone balancing diet plan should contain low-sugar and whole-food food. Such a balanced diet reduces inflammation, supports adrenal health, and helps prevent mood swings, cravings, and energy crashes.
Lifestyle Tips for Hormone Balance
1. Reduce Stress
While moderate levels of stress can be motivating and even beneficial, chronic or excessive stress can have detrimental effects on both mental and physical health.
During perimenopause and menopause, the body undergoes significant hormonal shifts, particularly a decline in oestrogen and progesterone. These hormones play a key role in mood regulation, sleep, and stress response. As they decrease, the body becomes more sensitive to stress, making it easier to feel overwhelmed, anxious, or fatigued.
During the deSTRESS Program, we want you to learn how to better manage your stress levels, eat the right food - low in sugar, rich in proteins and fibres - and improve your sleep. We offer access to meditation, sound therapy and many more tools to help you reduce stress.
Discover how our customer Patricia found a balanced diet with the deSTRESS Program.
2. Prioritise Sleep
Sleep plays a vital role in maintaining hormonal balance, as it is during sleep that the body undergoes important processes of repair, restoration, and regulation. Poor or insufficient sleep can disrupt the production and function of several hormones that are crucial for various bodily functions.
Research indicates that both insufficient and excessive sleep can negatively impact health. A study from the University of Cambridge and Fudan University found that 7 hours (1) is the ideal sleep duration for middle-aged and older adults, with deviations linked to poorer cognitive performance and mental health.
In the deSTRESS Program, we include Ashwagandha capsules and daily relaxation tablets that contain herbs such as skullcap, valerian root, and chamomile to help ease body tension, and vitamins and minerals such as niacinamide, vitamin B-6, calcium, and magnesium to help the muscles relax.
3. Movement
4. Detoxing
More Resources on Menopause and Hormonal Balance
3 shocking facts a bout perimenopause that Dr de Liz writes about:
1. Perimenopause starts whilst you still have a regular period and can last up to ten years
2. First symptoms of perimenopause often have nothing to do with female organs like headaches, depression, joint pain
3. Perimenopause not taught during medical studies or specialist medical training
4. Research on the impact of menopause on women’s health and aging
Extract:
"More than 1 million women in the United States experience menopause each year. Still, little is known about the health effects of this natural biological occurrence. NIA-funded researchers are working to better understand what causes menopause symptoms and how women from diverse racial and ethnic backgrounds can benefit from that scientific knowledge to live healthier lives — before, during, and after menopause."
Sources
(1) https://www.cam.ac.uk/research/news/seven-hours-of-sleep-is-optimal-in-middle-and-old-age-say-researchers