Natural ways to increase your hormones through Perimenopause and Menopause

Eliza B. Huot
Jan 8
4 min read

Updated: Feb 10

Perimenopause is the transitional period before menopause, characterised by changes in hormone levels, while menopause is defined as the end of menstrual cycles, typically occurring around age 50. Both phases can bring various symptoms such as hot flashes, mood swings, and sleep disturbances.

By incorporating the below natural methods into your daily routine, you can help balance your hormones and alleviate the symptoms of perimenopause and menopause. Always consult with your healthcare provider before starting any new supplement or making significant changes to your diet or lifestyle.

Why Focus on natural ways to increase hormones?

Hormone Replacement Therapy (HRT): Can be beneficial for many women experiencing menopausal symptoms, but it may not be suitable for everyone. Certain health conditions and risk factors can make HRT a less desirable or potentially harmful option. Safety for those with a history of cancers, endometriosis, blood clots, history of cardiovascular issues etc. Natural methods are generally safer and have fewer side effects compared to synthetic hormone replacement.

Holistic Health: A holistic approach can improve overall well-being, not just hormonal balance.

Natural Ways to Boost Hormones:

Dietary Adjustments, including:

Phytoestrogens: These plant compounds mimic oestrogen in the body.

Sources: Flaxseeds, soy products (tofu, tempeh, edamame), lentils, chickpeas.

Benefits: May help alleviate hot flashes and improve hormone balance.

Healthy Fats: Essential for hormone production.

Sources: Avocados, nuts, seeds, olive oil, fatty fish (salmon, mackerel).

Benefits: Supports overall hormone health and brain function.

Cruciferous Vegetables: Support oestrogen metabolism.

Sources: Broccoli, cauliflower, Brussels sprouts, kale.

Benefits: May help balance oestrogen levels and reduce symptoms.

Whole Grains: Help stabilise blood sugar levels.

Sources: Oats, quinoa, brown rice, whole wheat.

Benefits: Stable blood sugar helps regulate hormone levels.

Herbal Supplements (see other information sheets on suggested supplements for Perimenopause and Menopause for more in-depth information):

Black Cohosh: Known for its potential to relieve hot flashes and other menopausal symptoms. Available in capsules or teas.

Red Clover: Contains isoflavones that mimic oestrogen. Available in capsules, tablets, or teas.

Maca Root: Supports overall hormonal balance and energy levels. The powder form can be added to smoothies or taken as capsules.

Evening Primrose Oil : Rich in gamma-linolenic acid (GLA), helps with hormonal balance. Available in capsule form.

Lifestyle Changes:

Regular Exercise:

Types: Weight-bearing exercises (walking, jogging), strength training, yoga, pilates.

Benefits: Helps regulate hormones, reduce stress, and improve mood.

Stress Management:

Techniques: Meditation, deep breathing exercises, mindfulness.

Benefits: Reducing stress can help balance cortisol levels and improve overall hormone health.

Adequate Sleep:

Tips: Establish a regular sleep schedule, create a restful environment, limit screen time before bed.

Benefits: Proper sleep is crucial for hormone regulation and overall health.

Hydration:

Why: Staying hydrated supports all bodily functions, including hormone production.

Tips: Aim for 8-10 cups of water daily.

Acupuncture

Why: May help balance hormones and alleviate menopausal symptoms.

Benefits: Can reduce stress, improve sleep, and manage hot flashes.

Tips: Seek a licensed and experienced acupuncturist.

There are also Non hormonal alternatives and medications like selective serotonin re-uptake inhibitors (SSRIs).

Sample Daily Routine for Natural Hormone Balance:

Morning

- Breakfast: Smoothie with spinach, banana, flaxseeds, and almond milk.

- Exercise: 30 minutes of yoga or a brisk walk.

Midday

- Lunch: Salad with mixed greens, chickpeas, avocado, and olive oil dressing.

- Hydration: Drink water or herbal tea throughout the day.

Evening

- Dinner: Grilled salmon with a side of broccoli and quinoa.

- Relaxation: 20 minutes of meditation or deep breathing exercises.

References for your information:

Phytoestrogens: Flaxseeds and Soy Products:

Messina, M., & Messina, V. (2010). The role of soy in vegetarian diets. Nutrients, 2(8), 855-888. doi:10.3390/nu2080855
Patisaul, H. B., & Jefferson, W. (2010). The pros and cons of phytoestrogens. Frontiers in Neuroendocrinology, 31(4), 400-419. doi:10.1016/j.yfrne.2010.03.003

Healthy Fats: Avocados, Nuts, Seeds, and Olive Oil:

Mozaffarian, D., & Wu, J. H. (2011). Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology, 58(20), 2047-2067. doi:10.1016/j.jacc.2011.06.063
Kris-Etherton, P. M., & Innis, S. (2007). Position of the American Dietetic Association and Dietitians of Canada: dietary fatty acids. Journal of the American Dietetic Association, 107(9), 1599-1611. doi:10.1016/j.jada.2007.07.024

*Medical Disclaimer: The information provided in this sheet is for educational purposes only and should not be considered medical advice. Always consult with your healthcare provider before starting any new treatment or supplement regimen.

Changes in hormone levels have a big role in health and this is true for anyone regardless of their sexuality or gender. I use the term women or woman with no intention of exclusion. However my training, and work has been developed from a research and information point of view for cis-women and I currently do not feel qualified to give this information if you identify as transgendered or non-binary, but I would like to signpost you to further reading and resources:

The National Institute of Health Care Excellence will include this group in their Menopause guidance
There is specific advice on menopause for transgender people from 'The Menopause Management, 2022'
The Lancet's article LCBTQIA+ Menopause: Room for Improvement
How can therapists and other healthcare practitioners best support and validate their queer menopausal clients? T. Glyde: Sexual and Relationship Therapy

Perimenopause is the transitional period before menopause, characterised by changes in hormone levels, while menopause is defined as the end of menstrual cycles, typically occurring around age 50. Both phases can bring various symptoms such as hot flashes, mood swings, and sleep disturbances.

By incorporating the below natural methods into your daily routine, you can help balance your hormones and alleviate the symptoms of perimenopause and menopause. Always consult with your healthcare provider before starting any new supplement or making significant changes to your diet or lifestyle.

Holistic Health: A holistic approach can improve overall well-being, not just hormonal balance.

Dietary Adjustments, including:

Phytoestrogens: These plant compounds mimic oestrogen in the body.

Sources: Flaxseeds, soy products (tofu, tempeh, edamame), lentils, chickpeas.

Benefits: May help alleviate hot flashes and improve hormone balance.

Healthy Fats: Essential for hormone production.

Sources: Avocados, nuts, seeds, olive oil, fatty fish (salmon, mackerel).

Benefits: Supports overall hormone health and brain function.

Cruciferous Vegetables: Support oestrogen metabolism.

Sources: Broccoli, cauliflower, Brussels sprouts, kale.

Benefits: May help balance oestrogen levels and reduce symptoms.

Whole Grains: Help stabilise blood sugar levels.

Sources: Oats, quinoa, brown rice, whole wheat.

Benefits: Stable blood sugar helps regulate hormone levels.

Herbal Supplements (see other information sheets on suggested supplements for Perimenopause and Menopause for more in-depth information):

Black Cohosh: Known for its potential to relieve hot flashes and other menopausal symptoms. Available in capsules or teas.

Red Clover: Contains isoflavones that mimic oestrogen. Available in capsules, tablets, or teas.

Maca Root: Supports overall hormonal balance and energy levels. The powder form can be added to smoothies or taken as capsules.

Evening Primrose Oil : Rich in gamma-linolenic acid (GLA), helps with hormonal balance. Available in capsule form.

Regular Exercise:

Types: Weight-bearing exercises (walking, jogging), strength training, yoga, pilates.

Benefits: Helps regulate hormones, reduce stress, and improve mood.

Stress Management:

Techniques: Meditation, deep breathing exercises, mindfulness.

Benefits: Reducing stress can help balance cortisol levels and improve overall hormone health.

Adequate Sleep:

Tips: Establish a regular sleep schedule, create a restful environment, limit screen time before bed.

Benefits: Proper sleep is crucial for hormone regulation and overall health.

Hydration:

Why: Staying hydrated supports all bodily functions, including hormone production.

Tips: Aim for 8-10 cups of water daily.

Acupuncture

Why: May help balance hormones and alleviate menopausal symptoms.

Benefits: Can reduce stress, improve sleep, and manage hot flashes.

Tips: Seek a licensed and experienced acupuncturist.

There are also Non hormonal alternatives and medications like selective serotonin re-uptake inhibitors (SSRIs).

Morning

- Breakfast: Smoothie with spinach, banana, flaxseeds, and almond milk.

- Exercise: 30 minutes of yoga or a brisk walk.

Midday

- Lunch: Salad with mixed greens, chickpeas, avocado, and olive oil dressing.

- Hydration: Drink water or herbal tea throughout the day.

Evening

- Dinner: Grilled salmon with a side of broccoli and quinoa.

- Relaxation: 20 minutes of meditation or deep breathing exercises.

References for your information:

Phytoestrogens: Flaxseeds and Soy Products:

Messina, M., & Messina, V. (2010). The role of soy in vegetarian diets. Nutrients, 2(8), 855-888. doi:10.3390/nu2080855

Patisaul, H. B., & Jefferson, W. (2010). The pros and cons of phytoestrogens. Frontiers in Neuroendocrinology, 31(4), 400-419. doi:10.1016/j.yfrne.2010.03.003

Healthy Fats: Avocados, Nuts, Seeds, and Olive Oil:

Mozaffarian, D., & Wu, J. H. (2011). Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology, 58(20), 2047-2067. doi:10.1016/j.jacc.2011.06.063

Kris-Etherton, P. M., & Innis, S. (2007). Position of the American Dietetic Association and Dietitians of Canada: dietary fatty acids. Journal of the American Dietetic Association, 107(9), 1599-1611. doi:10.1016/j.jada.2007.07.024

*Medical Disclaimer: The information provided in this sheet is for educational purposes only and should not be considered medical advice. Always consult with your healthcare provider before starting any new treatment or supplement regimen.

The National Institute of Health Care Excellence will include this group in their Menopause guidance

There is specific advice on menopause for transgender people from 'The Menopause Management, 2022'

The Lancet's article LCBTQIA+ Menopause: Room for Improvement

How can therapists and other healthcare practitioners best support and validate their queer menopausal clients? T. Glyde: Sexual and Relationship Therapy

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