What You Eat Affects Your Hormones—Summer Edition

Your hormones are responsible for more than you think—energy, mood, sleep, metabolism, and even how well you handle stress. And while hormone therapy (like BHRT) plays an important role for many people, one factor that’s often overlooked is nutrition.

The truth? What you eat can either support or sabotage your hormonal balance. And with summer’s bounty of fresh, whole foods, this season is the perfect time to fuel your body in ways that help your hormones work with you—not against you.

Here’s how to eat smarter this summer with hormone health in mind.

Load Up on Antioxidant-Rich Berries

Blueberries, raspberries, strawberries—summer berries are packed with antioxidants that protect your cells (including hormone-producing ones) from oxidative stress. They’re also low in sugar compared to other fruits, which helps keep blood sugar—and insulin—more stable.

Why it matters: Blood sugar spikes can throw off estrogen, testosterone, and cortisol levels, so stable energy = better hormonal harmony.

Embrace Leafy Greens

Spinach, kale, arugula, and Swiss chard are more than salad staples—they’re rich in folate, magnesium, and fiber, all of which support hormone production, detoxification, and inflammation control.

Magnesium, in particular, is essential for balancing estrogen and progesterone levels and may help ease PMS, anxiety, and sleep issues.

Tip: Toss greens into smoothies, salads, or even grilled veggie wraps for a daily hormone boost.

Don’t Fear Healthy Fats

Your body needs fat to make hormones. Foods like avocados, olives, nuts, seeds, and cold-pressed oils (like olive and flaxseed oil) are full of healthy monounsaturated and omega-3 fats that support hormone synthesis and reduce inflammation.

Bonus: Omega-3s (found in fatty fish like salmon or in walnuts and chia seeds) may also ease symptoms like mood swings, hot flashes, and menstrual cramps.

Choose Complex Carbs

Carbs aren’t the enemy—refined carbs are. Instead of white bread, chips, and sugary snacks, opt for fiber-rich, slow-digesting carbohydrates like sweet potatoes, quinoa, lentils, and whole grains.

These help regulate insulin, a key hormone that, when imbalanced, can affect everything from testosterone to cortisol levels.

Balanced blood sugar = more stable hormones.

Prioritize Protein

Protein provides the building blocks for every cell in your body—including those involved in hormone production. It also helps stabilize blood sugar and keeps you full, which is key to preventing hormonal rollercoasters.

Aim for clean sources like eggs, lean meats, tofu, beans, and Greek yogurt. If you’re using BHRT, maintaining lean muscle and a steady metabolism through adequate protein intake can make a big difference in how you feel.

Limit Hormone Disruptors

It’s just as important to watch out for foods that can interfere with hormonal balance. In summer, this might look like:

• Excess sugar from frozen drinks and desserts

• Highly processed meats (think hot dogs and deli meat)

• Packaged snacks with added preservatives, dyes, or trans fats

  
  

While the occasional treat is fine (hello, ice cream cone!), being mindful of balance helps support long-term hormonal health.

Stay Hydrated (It's Not Just About Water)

Dehydration can stress your adrenal glands, affect cortisol levels, and even cause fatigue or headaches. While plain water is great, try adding slices of lemon, cucumber, or mint to make it more enjoyable—and consider sipping on herbal teas that support hormones (like red raspberry leaf, peppermint, or chamomile).

Food Is Fuel for Hormonal Balance

Supporting your hormones doesn’t require drastic diets or expensive supplements—it starts with simple, seasonal choices that nourish your body from the inside out. With summer produce at its peak, there’s no better time to align your plate with your hormonal health goals.

So go ahead—fill your basket with bright berries, leafy greens, and healthy fats. Your hormones will thank you.