Supporting your cycle

From PMS to menopause: how to balance your hormones the natural way

Hormonal health is a common concern for many women, with symptoms often shifting and evolving throughout different life stages. From PMS and irregular cycles to perimenopause and menopause, the signs of imbalance can show up in a variety of ways.

While this can feel overwhelming, the good news is that small, consistent changes to diet and lifestyle can make a meaningful difference.

Caroline Lynch, a nutritional therapist from Evergreen Health Foods in Mainguard Street, Galway, (carolinelynchnutrition.com) sees these issues regularly in her work. She says: “Every day, in store or in clinic, I speak to women dealing with unbalanced hormones. It can show up in different ways depending on their stage of life. For some it’s PMS with symptoms of low mood, anxiety, cravings, bloating, headaches or painful periods. Irregular cycles are common too. For others in perimenopause and menopause it’s hot sweats, irritability, poor sleep, low energy and brain fog.”

Understanding the triggers
According to Caroline, there are often several contributing factors behind hormonal imbalance, with diet, stress and blood sugar playing a central role. “There are usually a number of factors contributing to unbalanced hormones,” she explains. “Diets high in processed foods, lacking in key nutrients and fibre are contributing to a reduced nutrient status, increased inflammation and poor gut health.”

Blood sugar balance is another key consideration. “Unbalanced blood sugars can worsen PMS symptoms,” says Caroline, “leading to fatigue, mood swings and cravings. Over time, it can worsen and cause oestrogen dominance and symptoms such as irregular cycles, weight gain, acne and PCOS.”

Stress is also a major factor.

“Busy lifestyles, excess caffeine, skipping meals and ultra processed foods can cause high cortisol,” says Caroline. “The body is in survival mode and this disrupts our hormones, affecting cycle length, sleep, mood and skin.”

Simple steps that can help
In terms of supporting hormonal health, Caroline emphasises the importance of getting the basics right. “When it comes to exercise, some ladies are not doing any and some are overdoing it,” she says. “Getting the balance right can reduce stress in the body and improve insulin sensitivity. It’s also going to boost the mood with the endorphins and serotonin produced.”

Nutrition also plays a key role. “Supplement with vitamin D,” says Caroline. “It’s vital for women’s hormonal health, across all stages. It supports oestrogen and progesterone production. It’s hard to get adequate amounts from the sun and diet so deficiency is common in Ireland. A good quality D3 supplement should help to bridge the gap.”

Caroline also highlights the importance of omega-3 fats. “Omega-3 is an essential nutrient,” she says. “We get it from foods like salmon and mackerel, chia seeds and walnuts. It helps to balance oestrogen and progesterone and reduces prostaglandins which cause symptoms of pain. It also improves mood and reduces the intensity of hot flushes, bloating and breast tenderness.”

How to find balance
For women feeling out of balance, Caroline often starts with one key area: the liver. “Support your liver,” she says. “It helps to regulate the sex hormones and eliminates excess hormones and toxins. Nutrients that support this are B vitamins, vitamin C, vitamin E, selenium, zinc, CoQ10, NAC and glutathione. Broccoli, cauliflower, cabbage and sprouts support detoxification pathways in the liver to excrete excess hormones like oestrogen.”

Caroline’s advice for long-term health is simple but effective. “I’d recommend working on the basics first: diet, sleep, stress and exercise,” she says. “Consistency is key. Start making small changes every day and build on them over time. Don’t give up. It will take time to integrate all these changes to your diet and lifestyle and to balance your hormones.”

The role of adaptogens
Alongside nutrition and lifestyle, certain herbs and botanicals are gaining attention for their ability to support the body’s response to stress. “Adaptogens are a group of herbs and mushrooms traditionally used to support the body’s ability to adapt to stress,” says Schia Mitchell Sinclair, Chief Herbalist at The Herbtender. “Rather than targeting a single symptom, they help to regulate the stress response itself – particularly the hypothalamic-pituitary-adrenal (HPA) axis. This is the system that governs how we respond to physical, emotional and environmental pressures.

This is especially relevant for women’s hormonal health. Chronic stress can disrupt communication between the brain and endocrine system, often via elevated cortisol, affecting menstrual cycles, energy, mood, sleep and blood sugar balance. By supporting a more resilient stress response, adaptogens help to create the conditions for steadier hormonal rhythms across all life stages.

While life stage matters, individual needs are just as important. Calming adaptogens such as ashwagandha, reishi and tulsi are often useful around the menstrual cycle or during perimenopause, when sleep disturbance, anxiety, or overwhelm are common. For active lifestyles, cordyceps, ginseng and rhodiola can help to support energy, endurance and recovery; while tulsi and lion’s mane may aid focus and mental clarity. Some adaptogens, including reishi and ginseng, can contribute to healthy blood sugar regulation, an important consideration in midlife.

Adaptogens can be taken as capsules, tinctures, or teas, with benefits building gently over time. Rather than forcing change, they work best when used consistently, alongside good nourishment, rest and daily rhythms that support the nervous system.

As with any herbal support, pregnant women, those taking medication, or anyone under 16 should seek guidance from a qualified practitioner before starting something new.”

Why magnesium matters
Another key nutrient for women’s health is magnesium, which supports a wide range of processes in the body. “Magnesium plays a fundamental role in women’s health, acting as a cofactor in over 300 biochemical reactions in the body,” says Orla Mc Laughlin, a registered nutrition practitioner (MSc AFMCP mNS) with Oriel Marine Extracts. “It contributes to energy production, muscle function and nervous system regulation, all of which are particularly relevant during hormonally dynamic life stages such as menstruation, pregnancy and menopause. Emerging evidence suggests that adequate magnesium status may also support hormonal balance by influencing the hypothalamic–pituitary–adrenal (HPA) axis, which regulates stress hormones.

Magnesium is especially valued for its calming effect on the nervous system. It helps to regulate neurotransmitters such as gamma-aminobutyric acid (GABA), promoting relaxation and improved sleep quality. Clinical studies have linked magnesium intake with reduced symptoms of stress, anxiety and PMS, including mood swings and irritability. Additionally, magnesium may help to alleviate sleep disturbances by supporting melatonin production and circadian rhythm regulation.

While magnesium is found in foods such as leafy greens, nuts, and whole grains, many women do not achieve optimal intake due to soil depletion, dietary patterns and increased physiological demands. Supplementation can offer a reliable and consistent way to meet daily requirements, particularly during periods of stress or hormonal fluctuation, helping to support overall wellbeing and resilience.”

Hormonal health is influenced by many factors, but it doesn’t have to be complicated. By focusing on balanced nutrition, managing stress and building consistent daily habits, women can support their bodies through every stage of life.

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