03/07/2025
Here are 5 powerful, evidence-informed foods that help balance hormones naturally post-40, especially during perimenopause and beyond:
🌰 1. Flaxseeds (Ground)
✨Rich in lignans—natural phytoestrogens that help gently balance estrogen levels
✨Support detoxification of excess hormones via the liver
✨High in fiber, which supports gut health and hormone clearance
❓How to use: 1–2 tbsp freshly ground daily in smoothies, salads, or oatmeal.
🥬 2. Cruciferous Vegetables (Broccoli, Kale, Cauliflower, Cabbage)
✨Contain DIM (diindolylmethane), which helps metabolize estrogen into its healthier forms
✨Rich in sulfur compounds that support liver detox pathways
✨Help reduce estrogen dominance, bloating, and mood swings
👍Tip: Lightly steam to preserve nutrients and improve digestibility.
🥜 3. Pumpkin & Sunflower Seeds (Seed Cycling)
✨Rich in zinc (pumpkin) and selenium (sunflower)—supportive for progesterone and thyroid health
✨Promote progesterone production and soothe PMS/perimenopausal symptoms
✨Also helpful for emotional grounding and blood sugar balance
🔖Practice: Use in a seed cycling approach or just rotate them weekly in smoothies, salads, or snacks.
🫐 4. Berries (Blueberries, Raspberries, Blackberries)
✨High in antioxidants, polyphenols, and fiber
✨Support ovarian health, reduce oxidative stress, and modulate cortisol
✨Help stabilize blood sugar and protect brain health during hormonal transitions
👍Tip: Combine with protein or fat to avoid blood sugar spikes
🐟 5. Fatty Fish (Salmon, Sardines, Mackerel)
✨Rich in omega-3 fatty acids that support:
✨Hormone production
✨Cortisol regulation
✨Skin, joints, and mood balance
✨Also great for reducing inflammation, which can worsen perimenopausal symptoms
🍃Plant-based? Consider algae-based omega-3 supplements instead
🌿 Bonus: Lifestyle Pairings
These foods work best when paired with:
✨Stable blood sugar (protein + fat at every meal)
✨Gentle movement (especially strength training)
✨Sleep and circadian rhythm care
✨Emotional regulation (which directly affects cortisol, insulin, and estrogen)
