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Women's Wellness: Let's Talk Hormone Health

Written by Stephanie Masterman

Published March 4, 2025

As part of our International Women's Day celebrations we would love to shine a spotlight on one of the main things which makes us women: our hormones.

If you feel like you struggle to understand your own hormone health, don’t worry you’re not alone! 80% of our community feel like they lack knowledge when it comes to hormonal health*

Our hormones play a major role in women’s health, they can affect your reproductive system, mood, sleep and so much more. So looking after yourself and spotting the signs of hormonal imbalance is hugely important.

Women's health is complex and all of us deserve to understand it better. Let’s talk about it!

Meet the Key Female Health Hormones

What are hormones exactly? Hormones are the body’s natural chemical messengers - carrying signals between cells to allow the body to adapt and respond to its environment. Hormones can influence everything from energy levels and metabolism to mood and sleep.

For women, hormones like oestrogen, progesterone, testosterone and cortisol play a crucial role in overall wellbeing. Understanding how they fluctuate throughout life - and how they interact with factors like exercise, gut health, and stress - can empower women to work with their bodies, not against them.

Here's a brief introduction to the key hormones which impact female wellness.

Oestrogen – The Feminine Powerhouse

Oestrogen is often referred to as the “female hormone” because it regulates the menstrual cycle, supports reproductive health and influences things like bone density, skin health & mood. Oestrogen fluctuates throughout the cycle, peaking before ovulation and declining furthest right before menstruation.

Progesterone – The Calming Hormone

Progesterone plays a huge role in menstrual regularity, pregnancy and brain function. It rises after ovulation to prepare the body for potential pregnancy and has a calming, sleep-promoting effect. When levels of progesterone are imbalanced, women may experience anxiety, sleep disturbances and irregular cycles.

Testosterone – The Strength & Libido Booster

Though often associated with men, women also produce testosterone in smaller amounts. Testosterone supports muscle growth, libido and cognitive function in women. Levels of testosterone naturally decline with age, which can impact energy & strength as both women and men get older.

Cortisol – The Stress Hormone

Cortisol is a big buzzword right now, and rightly so. Cortisol is a hormone which is essential for energy and resilience in normal amounts. However, chronic stress can lead to excess cortisol production, disrupting the menstrual cycle and contributing to negative effects such as fatigue and weight gain. Managing cortisol levels through stress reduction, nutrition and sleep is vital for overall hormonal balance.

There are actually over 50 hormones in the female human body, but we think that these are the main big players when it comes to female health and wellness.

Hormonal Shifts During the Life Cycle

Women experience many complex physiological changes throughout the life cycle and these are almost always driven or accompanied by hormonal shifts.

From age-related hormonal changes such as starting your cycle or entering the menopausal stages, to life changes like pregnancy, post-partum and breastfeeding, our hormones are constantly adapting and rebalancing to best support the female body through each stage.

Early Years & Your First Cycle

The menstrual cycle first begins in puberty but it can actually take a few years to regulate. During your cycle oestrogen and progesterone rise and fall monthly, and young women may experience irregular cycles, acne or mood swings as their bodies adjust.

Reproductive Years & Pregnancy

Once we enter the 20s and 30s, cycles are better regulated and so more predictable. Pregnancy dramatically increases levels of both oestrogen and progesterone, supporting fetal development but also contributing to symptoms like nausea and fatigue which are often synonymous with pregnancy for many women.

Perimenopause, Menopause & Postmenopause

Menopause signals the end of the reproductive years for women. Typically starting in the late 40s to early 50s, menopause starts when oestrogen and progesterone decline, leading to irregular cycles, hot flushes, sleep disturbances and mood shifts. Testosterone may also decrease, affecting muscle mass and libido in later life. Supporting hormonal balance through lifestyle and nutrition is key during this transition.

It may feel a bit overwhelming to foresee what hormonal changes and challenges you will likely experience as a woman over the years. However, it's all about following a lifestyle that supports overall optimal hormone health - so that your body can best manage these ups and downs, no matter which stage you're at.

The Relationship Between Hormones & Gut Health

Just like pretty much every other aspect of our health, the gut plays a huge role in hormonal health too. And vice versa.

Gut microbiota can both break down and reactivate hormones, meaning that poor gut health can be a driving force behind hormonal imbalances. These imbalances can contribute to PMS, menopausal symptoms and skin breakouts such as hormonal acne.

Studies have shown that gut health has a particular impact on oestrogen and cortisol levels - and so can influence mood and stress. This also works both ways as chronic stress can further increase cortisol levels, which in turn disrupts progesterone balance and impacts menstrual health.

A diet rich in fibre, fermented foods and prebiotics supports both gut and hormonal health at the same time. Managing stress with natural remedies such as breath-work, adaptogenic herbs and mindful movement can also help to reduce cortisol levels.

Hormones & Exercise: Working out the Best Workout for your Cycle

If you've ever felt too fatigued or demotivated to exercise at certain times of the month then you're not alone. 69% of women within our community say they struggle with energy and fatigue* - and your cycle may play a part with this.

Understanding its stages can help you take charge of your body and feel more in control. The right type of movement, at the right time, can make a big difference to how you feel. Adapting from low-intensity to high-energy workouts throughout your cycle can help balance hormones, lift your mood and even ease PMS symptoms.

Let's get to know each stage of the cycle a bit better - how long it should last, how you may feel and which types of exercise would be best during this time.

The Menstrual Stage 🧘‍♀️

Usually lasts between 3-8 days

You may feel fatigued and experience mood swings

Low intensity: Walking, yoga, pilates and stretching

Follicular Phase 🏋️‍♀️

Usually lasts between 11-27 days

You may feel more energetic and have improved mood

Higher intensity: Weight training, cardio and running

Ovulation 🏃‍♀️‍➡️

Usually lasts between 12-24 hours

You'll notice peak energy levels and improved mood

High intensity: HIIT, maximal strength training and sprints

Luteal Phase 🤸‍♀️

Usually lasts 12-16 days

You may feel less energetic and could experience cramps and changes in mood

Lower intensity: Jogging, yoga, pilates and moderate strength training

Tracking your cycle and knowing which stage you're at can help you to work with your body for more mindful movement.

Hormones & Brain Health

Female hormones - especially estrogen, progesterone and cortisol - play a huge role in brain health, mood, emotions and cognitive function.

Optimal oestrogen levels support memory, focus and neuroplasticity (your brain’s ability to adapt and grow). Oestrogen also helps to regulate serotonin and dopamine, which influence mood, motivation and emotional wellbeing. When oestrogen dips (as it does before your period or during menopause), you might experience brain fog, forgetfulness and mood swings.

Progesterone (the "calming hormone") has a soothing effect on the nervous system, promoting relaxation and restful sleep. When levels are balanced, you feel more grounded and resilient to stress. But if it's too low, anxiety and disrupted sleep can creep in.

Cortisol, your main stress hormone, also ties into this equation. Chronic stress can throw off oestrogen and progesterone levels, leading to imbalances that affect both mental clarity and emotional stability. Enjoying nourishing foods and hormone-balancing adaptogens can make such a difference - not just for your cycle, but for your overall brain health and mood.

Spotting the Signs of Hormonal Imbalance

A huge part of hormonal health is balance, so how do we know when things are off-balance? And what can we do to fix that?

When your hormones are in harmony, you feel the difference - steady energy, glowing skin, deep sleep and a sense of ease in your body. Balanced hormones support a healthy menstrual cycle, stable moods and better digestion - keeping bloating and cravings in check. On the other hand, hormonal imbalances can turn all of this upside down and leave you feeling restless, agitated and overall just not your best self.

Hormones can be disrupted by age, lifestyle or health conditions such as PCOS or thyroid disorders. Common symptoms include of hormonal imbalance include:

Weight changes
Fatigue
Mood and sleep issues
Irregular periods
Digestive problems

Managing Hormonal Imbalance

We would always recommend that you consult a doctor to identify the cause of hormonal imbalances and explore treatment options, if they are really affecting your health and happiness.

In addition to this, there are a few healthy hacks which can support optimal hormonal balance - or even just help manage any symptoms of this. Some helpful steps include:

Eat to Support Hormonal Health – Fuel your body and mind with nourishing foods rich in Omega-3s and fibre. Try to include fermented foods and natural adaptogens, and focus on whole foods whilst avoiding your intake of processed.
Exercise in Sync with Your Cycle – Adapt your workouts to each stage of your cycle to help manage hormonal fluctuations. Regular movement supports hormonal balance, so it's important to get the most out of every workout.
Manage Stress – Practice mindfulness, breath-work and relaxation techniques. Check out our Natural Ways to Manage & Reduce Stress article to learn more.
Support Gut Health – Include prebiotic and probiotic foods for a healthy gut microbiome. Avoid processed foods, sugary drinks and excess caffeine which all contribute to poor gut health.
Prioritise Sleep – Quality rest is crucial for hormonal balance, so try to get into a healthy routine which allows you adequate downtime and sleep everyday.

By understanding your body’s own hormonal balance and fluctuations, you can work with your hormones, not against them - leading to optimal energy, wellbeing, and promoting healthy hormonal balance in the long-term.

References

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