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Your mind and body are more connected than you might think. From mood swings and restless nights to anxiety and stress, hormones play a powerful role in how we feel every day. When they’re out of balance, it can feel overwhelming.
The good news is there are simple, science-backed ways to regain control and support both your mental health and hormone harmony. Whether you’re navigating perimenopause, menopause, or simply seeking balance, here are five ways to help you feel more like yourself again.
1. Prioritize Sleep
Sleep is one of the most powerful tools for hormone regulation, and yet, it's often one of the first things to get disrupted during menopause.
Aim for 7–9 hours of quality sleep each night. Poor sleep can throw off key hormones like cortisol (your stress hormone), insulin (which affects blood sugar), and leptin (which controls hunger), all of which are linked to mood and energy.
Chronic sleep loss has also been associated with increased risk for anxiety and depression, especially in women experiencing hormonal shifts. Create a calming bedtime routine, limit screen time before bed, and try keeping your sleep environment cool.
2. Nourish Your Body with Hormone-Friendly Foods
What you eat plays a huge role in how you feel. Focus on a balanced diet rich in nutrients that support brain and hormone function:
Oily fish, like salmon and sardines, are high in omega-3s which can help reduce inflammation and support mood regulation.
Leafy greens, nuts, seeds, and whole grains are loaded with nutrients tied to hormonal balance and energy like magnesium, B vitamins, and fiber.
Don’t forget your gut health! A thriving gut microbiome has been shown to help regulate estrogen and cortisol levels. Incorporate foods that are good for your gut like kefir or fermented veggies to keep your digestion and hormone processing running smoothly.
3. Move Your Body Daily (Even a Little Goes a Long Way!)
Regular physical activity is a natural mood booster, and it’s great for your hormones too.
Just 30 minutes a day of walking, dancing, or yoga can help lower stress hormones and increase endorphins and dopamine, which are your brain's feel-good chemicals. Exercise has also been shown to reduce the severity of menopause-related symptoms like sleeplessness and mood swings.
4. Incorporate Mindfulness and Stress Management
Chronic stress throws your hormones off-balance, raising cortisol levels and creating a cascade of physical and emotional symptoms. Mindfulness techniques like deep breathing, meditation, and gentle yoga can help bring your nervous system back into balance and keep your hormones in check. Just 10 minutes a day can make a difference. Try starting or ending your day with quiet reflection, a mindful walk, or even journaling to release thoughts and set intentions. Gratitude journaling can be especially helpful in shifting your mindset and reducing stress. You can also explore meditation and relaxation apps like Calm or Headspace to guide you through simple, effective stress-relief practices.
5. Lean on Your Support System
Whether it’s your best friend, your doctor, or an online community, you don’t have to go through this alone.
Talking with others, sharing your experience, and seeking professional guidance if needed can ease emotional stress and help you better manage hormonal changes. Research shows that women with strong social support networks tend to experience fewer psychological symptoms during menopause.
So go ahead and text that friend, book that check-in with your provider, or join a space where you can share and learn.
Your Health, Your Journey
Supporting your mental health and hormones is an ongoing journey, and you deserve to feel empowered every step of the way.
Adding Estroven® products to your daily routine is another simple, science-backed way to support your body through menopause. With targeted relief for mood, sleep, and hot flashes, Estroven® products are here to help you feel more like yourself again.
