Hormones & Mood: What Actually Matters
Hormones & Mood: What Actually Matters
Hormones play a significant role in how we feel — emotionally, mentally, and physically. They act as chemical messengers, influencing everything from energy and sleep to mood, appetite, and resilience.
When hormone signaling is off — even subtly — it can show up as:
fatigue
mood swings or low mood
poor sleep
weight changes
brain fog
low motivation or libido
What’s important to understand is that hormones don’t work in isolation. They’re regulated by an interconnected system involving the brain, thyroid, adrenals, ovaries, pancreas, gut, liver, and nervous system. When that system is under chronic stress, hormone patterns often shift in response.
The good news?
There are supportive, practical ways to work with your body rather than against it.
Supportive Ways to Work With Hormones (Naturally & Realistically)
1. Nervous System Regulation Comes First
Yoga, gentle movement, breathwork, and meditation are not “extras” — they’re foundational.
Consistent practices that calm the nervous system help regulate cortisol patterns, support sleep, and improve how hormones communicate. Research consistently shows that mindfulness-based practices can reduce stress-related symptoms, including those common in perimenopause and menopause.
For me, these practices have been non-negotiable over the years — not because they fix everything, but because they create the internal conditions where healing becomes possible.
2. Adaptogens & Aromatic Support (Context Matters)
Adaptogenic herbs are often discussed for their ability to help the body adapt to stress. While they’re not one-size-fits-all and not appropriate for everyone, some people find them supportive when used thoughtfully and with guidance.
Similarly, certain essential oils can be grounding and calming, supporting emotional regulation through scent and ritual — not because they “balance hormones,” but because they help the body settle.
The key here is support, not correction.
3. Fatty Acid Balance
Healthy fats matter for hormone signaling and brain health.
Many people consume far more omega-6 fats (from highly processed seed oils) than omega-3s. Supporting balance often means:
prioritizing whole foods
including omega-3-rich sources like fatty fish, flax, chia, or walnuts
reducing ultra-processed foods
This isn’t about perfection — it’s about direction.
4. Gut Health & Hormone Communication
The gut plays a meaningful role in hormone metabolism, immune function, and inflammation.
Supporting digestion and gut integrity often helps hormone patterns indirectly by improving nutrient absorption and reducing systemic stress.
Helpful supports may include:
fiber-rich vegetables
fermented foods (if tolerated)
regular meals
adequate hydration
Gut health is highly individual — gentle consistency tends to work better than aggressive protocols.
5. Reduce Daily Chemical Load (Where Reasonable)
Hormones are sensitive to environmental inputs. While we can’t eliminate all exposures, reducing unnecessary chemical load — especially in products used daily on skin or in the home — can be supportive over time.
This doesn’t require perfection.
It’s about thoughtful swaps where they make sense.
6. Sleep Is Non-Negotiable for Hormone Stability
Sleep is one of the most powerful regulators of hormone signaling.
Irregular sleep patterns, late nights, or chronic sleep deprivation disrupt cortisol rhythms, insulin sensitivity, and mood regulation. While not everyone can be asleep by 10 p.m., supporting a consistent, earlier sleep window makes a real difference for many midlife women.
Sleep is not a luxury — it’s hormonal infrastructure.
7. Be Honest About Caffeine
Caffeine isn’t inherently bad — but it’s often overused as a coping tool when the system is depleted.
Too much caffeine can:
increase anxiety
disrupt sleep
amplify stress hormone output
Crowding caffeine out with gentler options (like green tea or matcha) and eating before caffeine can help reduce its impact without forcing deprivation.
8. Vitamin D (With Context)
Vitamin D plays a role in mood regulation, immune health, and hormone signaling. Many people — especially those in northern climates — are low.
Supplementation can be helpful when levels are insufficient, ideally guided by testing and professional input. More is not always better.
A Final Perspective
Hormones are responsive, not broken.
They shift based on stress, nourishment, sleep, safety, and capacity. Supporting them isn’t about control — it’s about creating conditions where the body doesn’t have to shout to be heard.
When we stop trying to “fix” hormones and instead support the system they live in, things often begin to steady.