Balancing Hormones Through the Decades: What Really Matters

Hormones are the body’s chemical messengers influencing everything from metabolism and energy, to mood, cycle regularity, fertility, bone health and how we age.

As girls, our cycles first need time to regulate during puberty, bringing a wave of hormonal and body changes. Fertility then peaks, perimenopause arrives later, and eventually menopause reshapes everything. But here’s the thing: while there are predictable shifts across the decades, no two women’s experiences are the same.

One of the most common questions I hear as a dietitian is: “what can I eat to balance my hormones?” It’s a great question, but often made far more complicated than it needs to be. The internet is full of hormone “hacks” from strict detoxes to expensive supplements, when most women would benefit far more from nailing the basics first.

Before worrying about the 1%ers (like seed cycling or decade-specific hacks), focus on what truly moves the needle. The foundations of hormone health stay remarkably consistent through the decades. Once those are solid, you can fine tune for your life stage.

The Basics That Don’t Change

No matter your age, these are the pillars of ‘happy hormones’:

• Balanced meals: protein, complex carbs, healthy fats and plenty of colourful plants.
• Eating regularly: avoid long gaps or constant grazing to prevent blood sugar swings that stress your system.
• Sleep: 7-9 hours of quality rest is non-negotiable.
• Movement: a mix of strength, cardio and daily activity.
• Stress management: journaling, deep breathing, or simply time outdoors - whatever helps you recharge.

When these are in place, your hormones are already supported. From there, you can layer on stage-specific strategies.

Your 20s: Building a Strong Foundation

This is the decade to establish habits that will serve you for life. Your hormones may be relatively stable, but you’re setting the stage for future health.

• Fuel for your cycle & energy: Prioritise protein rich foods and iron to support energy and blood health. Aim for around 30g of protein at breakfast to start strong. Think eggs, Greek yoghurt or oats with Nu Harvest THRIVE Plant Protein.
• Support liver & gut health: Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) help process hormones. Fibre from whole grains, legumes and seeds also feeds a healthy gut microbiome. Collagen may also help nurture gut barrier function. 
• Optimise bone density: Pair resistance training with calcium, vitamin D, vitamin K, and magnesium from leafy greens, legumes, and fortified milks. A scoop of Nu Harvest Natural Pre-Workout can help get you moving on gym days.

 

Your 30s: Juggling Stress and Fertility

Between career demands, relationships and potential family planning, your 30s can be a high stress decade. The focus here is on resilience and nourishment.

• Support stress resilience: High cortisol can disrupt your cycle. Magnesium-rich foods like leafy greens, nuts, seeds, and whole grains are key - or wind down with Nu Harvest Moon Mylk in the evenings.
• Nourish for fertility: Folate, iron, omega-3s and iodine are especially important. Think legumes, red meat, oily fish, and eggs.
• Avoid under-fuelling: Skipping meals in a busy day can throw off hormones and drive cravings later. Nu Harvest's Busy Gal Shake is a convenient, nutrient-dense option to keep you steady.

 

Your 40s: Perimenopause and Hormonal Shifts

Hormones become less predictable, and symptoms like hot flashes, sleep changes, and mood swings can start to appear. Nutrition can help smooth the transition.

• Prioritise protein: As we age, the body doesn’t use protein as effectively to maintain muscle. Pairing a higher protein diet with resistance training is key.
• Adding Nu Harvest THRIVE Plant Protein to breakfast or snacks is an easy way to boost your intake
• Definitely consider creatine: Research strongly supports creatine for muscle, bone, mood, and cognitive health during perimenopause.
• Include phytoestrogens: Foods like soy, flaxseeds, and legumes can help reduce hot flashes and support balance.
• Double down on bone health: With declining estrogen, keep calcium, vitamin D, and magnesium high. Think sardines, salmon, almonds, leafy greens, and fortified milks. Collagen and creatine are supplements that have been shown to support bone health.

Your 50s and Beyond: Menopause and Post-Menopause

With estrogen levels low, the focus shifts to long-term health, particularly heart health and maintaining strength.

• Protect your heart: With less estrogen protection, support your cardiovascular system with omega-3s, fibre, and healthy fats. Aim for oily fish 3-4 times a week or supplement if needed.
• Maintain muscle and bone strength: Protein, vitamin D, and calcium are essential. Again, a scoop of Nu Harvest Plant Protein makes meeting your needs simple.
• Support skin & joints: Collagen naturally declines, impacting skin elasticity, bone, and joint health. Nu Harvest Collagen + Electrolytes for hydration can complement a diet rich in vitamin C, zinc, and amino acids.
• Keep moving: Strength training and daily activity support bone, muscle, mental health, and social wellbeing.

 

The Bottom Line

Hormone health isn’t about chasing every trend. It’s about nailing the basics like whole foods, balanced meals, sleep, movement, hydration, stress management. These are the habits that carry you through your 20s, 30s, 40s, 50s and beyond.

Once those foundations are solid, fine-tuning for each decade can help you feel your best at every stage. And with the right support from your lifestyle and tools like Nu Harvest’s nourishing supplement range you can feel confident your hormones are supported now and in the years ahead.

If you'd like to try any of the products used in this blog to support your hormones naturally, you can also use my code KYAHENGLISH for 15% off.