Hormones are chemical messengers that have profound effects on your mental, physical and emotional health. They play a major role in controlling your appetite, weight and mood and when they are all working in symphony with each other, things function effortlessly, however, if one is out of balance, it tends to show up negatively, somewhere in the body.

When it comes to balancing women’s hormones, it is always beneficial to take a holistic approach, focusing on balancing lifestyle and daily habits to help support the stabilisation of hormones. It is believed that up to 75% of women suffer from some form of hormonal imbalance and at some point in their lifetime experience symptoms, such as migraines, depression, anxiety, joint pain, irregular periods and many more! If your lifestyle is unbalanced in some way – i.e. excessive sugar consumption, chronic stress, lack of sleep, little movement or being overweight – it’s likely your hormones are unbalanced too.

So, what can we do to help balance hormones naturally? Firstly, enjoy a hormone-supporting diet. This means prioritising eating a variety of whole, minimally processed food and including lots of fibre-rich fruits and vegetables. Try to incorporate fermented foods daily like kefir, sauerkraut and kimchi, as these have been found to positively influence the gut microbiome. Opt for healthy fats, especially the omega-3 fats found in oily fish, flaxseed and walnuts and limit your intake of sugar, choosing whole fruits over processed snacks and convenience foods.

As well as your diet, look closely at your lifestyle choices. Try to find a form of exercise you enjoy (such as strength training, yoga or dancing) and make movement a natural part of your day. Walk wherever you can, take the stairs and find an excuse to get up from your desk every hour!

Manage stress; work, family and daily chores can hugely impact our stress levels and too much cortisol (which typically occurs when a person is under stress) can lead to hormonal chaos. Think about the little daily things that bring you joy – a good book, a long bath or a walk with friends – and plan them into your week. Lastly, prioritise sleep. Make your bedroom a soothing space, invest in a good mattress, de-clutter your room, open a window and use dim lighting as you’re winding down.

• 1½ cups dairy-free milk (I like almond)
• ½ large banana
• 1 tbsp cashew butter
• 1 serving (scoop) unflavoured collagen powder (optional)
• 1 tbsp cacao powder
• 2 tsp maca powder
• 2 tsp cinnamon
• 2 tbsp chia seeds
• 2 handfuls spinach leaves (about 2 cups)

Blitz all the ingredients together and enjoy!

Charlotte runs Plume Nutrition, where she offers support and advice for weight management, controlling cravings, sleeplessness, stress and increasing energy levels. Find out more at plumenutrition.com