Many women push through fatigue and fluctuating energy without realising their hormones could be the key to help. According to Dr Amina Hersi, GP & Founder of PolyBiotics, our cycles and daily rhythms play a powerful role in shaping mood, focus and productivity. Want to understand how? Read on for the following advice.
Nutrition
Nutrition affects how hormones are made, how effectively they work — even how they’re cleared from the body. A balanced diet keeps blood sugar steady, supports gut and liver health, boosts energy and mood, reduces inflammation and provides the fuel our bodies need for balance. With this in mind, prioritise protein and healthy fats to give your body the building blocks it needs for hormone production. Slow-release carbs like oats, sweet potatoes or quinoa also make a difference, as do a wide variety of whole foods.
Exercise
Exercise is another cornerstone of hormone health. Strength training supports growth hormone and testosterone, both of which contribute to energy, strength, and body composition, while gentler forms of movement such as yoga, Pilates, or walking help regulate cortisol, the stress hormone. The key is balance: although movement is essential, over-exercising can stress the body and push your hormones further out of sync. Focusing on consistency rather than intensity is the best way to support sustainable energy and vitality.
Sleep
During rest, hormones reset and repair: without enough quality rest, your energy levels inevitably suffer. Overall sleep quality is paramount, as deep sleep is when our bodies fully reset. Create an evening routine that signals to your body it’s time to wind down. Dim lights, avoid screens, or practise calming rituals such as reading or journaling. Supporting your circadian rhythm by waking up and going to bed at similar times each day and getting morning sunlight exposure can also regulate cortisol and keep energy levels more balanced.
Stress
Managing stress is another piece of the puzzle. Chronic stress leads to persistently high cortisol and adrenaline, which not only drains energy but can also impact everything from sleep quality to digestion and skin. Simple daily practices like meditation or breathwork can help regulate your nervous system and bring stress hormones back into balance. Setting boundaries and protecting time for genuine rest is equally important, as is leaning on our support networks like friends and family.
Supplements
Supplements can also be helpful for supporting hormone health, particularly if your diet lacks certain nutrients. Omega-3 fish oils, vitamin D, and magnesium are often recommended for energy, mood, and hormonal balance. Starflower or evening primrose oil is also sometimes used to support women’s health, while probiotics can benefit gut health, which is closely linked to hormone regulation. However, supplements should never replace a balanced diet, and it’s important to remember that everyone’s body is different. Always check with your GP or a qualified health professional before introducing new supplements to ensure they’re safe and suitable for your individual needs.
