Food as Medicine: What to Eat (and Avoid) for Hormone Balance in Midlife

Hormones and Food, A Powerful Connection

One of the most common questions I get from midlife women is:
"What should I eat to balance my hormones?"

And the truth is, your food choices absolutely impact your hormones. What you eat either supports hormone production and detoxification or contributes to imbalance, inflammation, and exhaustion.

Let’s break it down.

The Best Foods to Support Hormone Balance

Here’s what to focus on when you're aiming to balance hormones naturally:

1. Cruciferous Vegetables
   Broccoli, cauliflower, kale, and Brussels sprouts help your body metabolize estrogen.
2. Dark leafy Greens  Kale, spinach, and Swiss chard are the best sources of hormone support because they contain high magnesium levels, which help regulate stress and improve sleep. 
3. Healthy Fats
   Your body needs healthy fat to make hormones. Some of the most beneficial are:  avocados, olive oil, almond oil, wild-caught salmon, and walnuts.
4. Fiber-Rich Foods
   Fiber supports digestion and helps eliminate excess hormones. Think: leafy greens, chia seeds, ground flax seeds, lentils, berries, and gluten-free oats.
5. Quality Protein
   Protein stabilizes blood sugar and supports adrenal health. Focus on organic eggs, grass-fed meats, organic chicken, wild fish, or plant-based sources like legumes, tempeh, and quinoa.

Foods That Can Disrupt Hormones

These are the common culprits I recommend reducing or avoiding:

1. Refined Sugar
   Spikes insulin, disrupts cortisol, and worsens mood swings and cravings.
2. Processed Foods
   Packaged, chemical-filled foods stress the liver and mess with hormone regulation.
3. Alcohol
   Alcohol disrupts estrogen metabolism and can worsen hot flashes and sleep issues.
4. Caffeine Overload
   Too much coffee spikes cortisol and can interfere with thyroid and adrenal function. Try reducing to just one cup of caffeinated coffee a day. You may find even one cup is too much. 

It’s Not About Perfection, It’s About Progress

You don’t have to overhaul your entire diet overnight. Start by adding in the good stuff and slowly phasing out what no longer serves your body.

Ask yourself:

• How does this food make me feel?
• Am I energized or sluggish afterward?
• Is this supporting my future self?

Need Help Cleaning Up Your Kitchen?

One of my favorite things to do with clients is a Kitchen Reset, where we go through your pantry, fridge, and food habits together to identify easy wins and long-term shifts.

The Midlife Revival 90-day program is designed to help you go through a whole-body Midlife Revival! Contact me for more information!  [email protected]

Your Body Wants to Heal, Give It the Right Tools

Food is one of the most powerful tools you have to feel better, think clearer, sleep deeper, and step into this next chapter with confidence.

You don’t need another restrictive diet; you need a nourishing strategy that honors your hormones and your life.

You need a Midlife Revival