Hormonal imbalances can cause a variety of symptoms, including weight gain, mood swings, and irregular menstrual cycles and painful period symptoms. A Dietitian can help you identify the foods and lifestyle factors that may be contributing to your hormonal imbalances and develop a plan to support your hormone health and regain a healthy cycle with minimal pre-menstrual symptoms.

There are several signs of hormone imbalances in women, including:

Irregular menstrual cycles: Hormonal imbalances can cause changes in the menstrual cycle, such as missed periods, heavy bleeding, or prolonged periods.

Mood swings: Hormonal imbalances can also cause mood swings, including depression, anxiety, irritability, or anger.

Fatigue: Hormonal imbalances can cause fatigue, lack of energy, and lethargy.

Weight gain: Hormonal imbalances can cause weight gain, particularly in the abdomen, hips, and thighs.

Hair loss or hair thinning: Hormonal imbalances can also affect hair growth, leading to hair loss or thinning.

Acne or skin issues: Hormonal imbalances can cause acne or other skin issues, including dryness, rashes, or irritation.

Sleep disturbances: Hormonal imbalances can cause sleep disturbances, including difficulty falling asleep or staying asleep.

Decreased sex drive: Hormonal imbalances can also cause a decrease in sex drive or libido.

If you experience one or more of the following, the hormone balance package was designed for you. 

The menstrual cycle is divided into four main phases:

Menstrual phase
This phase is the bleeding phase of the menstrual cycle and lasts for about 3-7 days. During this time, the thickened lining of the uterus (endometrium) is shed, resulting in bleeding.

Follicular phase
This phase occurs after the menstrual phase and lasts for approximately 7-10 days. During this time, the body prepares for ovulation. Hormones, including follicle-stimulating hormone (FSH) and luteinizing hormone (LH), are released to stimulate the development of follicles in the ovaries. These follicles contain immature eggs.

Ovulatory phase
This phase occurs around day 14 of the menstrual cycle (although it can vary) and lasts for approximately 24-36 hours. During this time, a mature egg is released from one of the follicles in the ovary and travels down the fallopian tube towards the uterus. This is the most fertile phase of the menstrual cycle.

Luteal phase
This phase occurs after ovulation and lasts for approximately 10-14 days. During this time, the empty follicle that released the egg (now called the corpus luteum) produces hormones, including progesterone, to prepare the uterus for potential pregnancy. If the egg is not fertilized, the corpus luteum breaks down, hormone levels drop, and the menstrual cycle begins again.

It's important to note that the length and timing of each phase can vary from woman to woman and can also be influenced by factors such as stress, exercise, and illness.

Should include foods that support healthy estrogen levels and specifically focus on phytoestrogens, iron, vitamin C, antioxidants and omega-3 fats.

Phytoestrogens
During the follicular phase, supporting healthy estrogen levels can help with regulating ovulation. Phytoestrogen-containing foods including flaxseeds, almonds, and strawberries.

Iron
Iron stores decrease during the follicular phase of the menstrual cycle. This can contribute to low energy and fatigue. Include sources of green leafy vegetables, meats and plant protiens in this phase.

Vitamin C
Vitamin C is an antioxidant that can help your body absorb more iron from iron-rich foods. This is especially important when eating plant-based iron sources such as legumes, nuts, and grains. Pair iron-rich foods with vitamin C for best results.

Antioxidants
Supplementing with dietary sources of antioxidants may be helpful if you have low estrogen and amenorrhoea (absence of menstruation). Include antioxidant-rich foods such as raspberries, strawberries, kale, and sweet potatoes to help increase estrogen levels and regulate ovulation.

Omega-3 Fats
Healthy fats can improve the regularity of periods, premenstrual symptoms, and cramping pain. Include sources of omega-3 fatty acids including almond butter, avocado, flax, and salmon.

Certain nutrients should be recommended to reduce cravings and manage blood sugar during the second half of the menstrual cycle. Meals should be high in protein and fiber, and low in carbs and sugar.

Fibre
As you transition into the luteal phase of your menstrual cycle, the hormone progesterone rises. This may cause constipation and cravings for refined carbohydrates. Eating the proper amount and type of carbohydrate can help boost energy levels. I recommend lower carbohydrate and high fibre foods with protein and healthy fats to keep blood sugar and energy levels stable and prevent constipation.

Healthy Fats
Healthy fats can improve the regularity of periods and reduce premenstrual symptoms (PMS). Omega-3 fatty acids may reduce symptoms of PMS including bloating, headache, and breast tenderness. Include many sources of omega-3 fatty acids including almond butter, avocado, walnuts, and salmon.

Protein
During the luteal phase, the natural increase in progesterone levels causes protein breakdown. Getting enough daily protein will help prevent muscle loss, balance your blood sugar, and maintain a healthy weight.

Iron
Eating iron-rich foods during the luteal phase can help prepare your body for the loss of iron stores during the follicular phase of the menstrual cycle. Pair iron foods with vitamin C to enhance absorption as mentioned above.