Hormone Imbalance, Diet, and Managing Hormones: Effective Strategies for Perimenopause and Menopause

Hormone Balance Diet for Perimenopause and Menopause

Fatigue. Mood swings. Weight gain. Brain fog. These aren’t just signs of “aging". They’re red flags from your body. If you’ve been told “everything looks normal” but you don’t feel normal, a hormone imbalance might be at the root of your symptoms.

A hormone imbalance diet can play a key role in managing hormones, especially during perimenopause and menopause, when shifts in estrogen and progesterone often lead to these frustrating changes.

At Reforming You, I believe women deserve better answers and better support.

What Is a Hormone Imbalance?

Hormones are your body’s chemical messengers. They control your metabolism, energy, mood, sleep, and reproductive function. They are also interconnected.  When one is off, the symptoms can spiral. 

Common Hormonal Imbalances in Women

Notice the similarities in symptoms across hormones.

• Estrogen dominance: bloating, weight gain, heavy periods, breast tenderness, mood swings

• Low Estrogen: hot flashes, night sweats, mood swings, weight gain, increased appetite, thinning hair

• Low progesterone: anxiety, irritability, trouble sleeping, PMS, fibroids, endometriosis

• Low Thyroid (hypothyroidism): fatigue, dry skin, weight gain, thinning hair, brain fog, feeling cold

• High Cortisol: burnout, stubborn belly fat, poor sleep, food cravings, high blood sugar, infertility, PCOS

• High Testosterone: insulin resistance, weight gain, alopecia, PCOS, excess hair on face, acne

  
  

Symptoms to Watch For

If you’ve been experiencing any of the following, it may be time to explore your hormone health:

• Low energy or constant fatigue

• Hot flashes or night sweats

• Weight gain (especially around the midsection)

• Mood swings, anxiety, or irritability

• Trouble sleeping or staying asleep

• Irregular, painful, or heavy periods

• Low libido

• Brain fog or memory issues

• Bloating or digestive discomfort

• Hair thinning or dry skin

• Acne or unusual hair growth on the face

You are not imagining it. And you don’t have to live this way.

The Role of Nutrition and Lifestyle

Hormones are deeply connected to how you eat, move, sleep, and manage stress. Many imbalances can be improved naturally without restrictive diets or medication by focusing on the foundations of health:

• Nutrition: cut out processed foods, enriched carbs, and refined sugar. Limit alcohol and caffeine, and eat a rainbow of colors in fruits and vegetables. Try to only eat organic.

• Balance blood sugar: add high-quality protein, fiber, and/or healthy fats to any carbohydrate to lower the glycemic index. 

• Support liver detox: eat cruciferous vegetables and hydrate daily

• Prioritize sleep:  try circadian rhythm syncing (bed by 10pm, wake between 6-8am)

• Use movement:  Pilates to build strength or yoga to relax

• Relaxation:  Acupuncture is great for all hormonal imbalances

Hormone	Modifications to balance hormone
High cortisol	Get a massage, chant, meditate, eat within an hour of waking, no tobacco, identify stressors and manage.
Low Progesterone	No caffeine, no alcohol, moderate exercise, meditation
High Estrogen	No caffeine or alcohol, avoid xenoestrogens (BPAs and phthalates) and mercury, eat prunes, 35-45g fiber/day, exercise regularly
Low Estrogen	No caffeine, eat 4 tbsp flaxseeds/day, don’t exercise too hard (briskly walk instead of running)
High Testosterone	Eat low glycemic index, meditate, eat 35-45g fiber/day, avoid dairy, eat more omega-3 rich foods and foods high in zinc
Low Thyroid	Avoid mercury and endocrine disruptors, eat foods high in copper, zinc, selenium, vitamin A, vitamin D and iron

There are many supplements that can be added for hormone support also. Reach out to me and I can give you a list to discuss with your doctor.

A Holistic Path Forward

At Reforming You, I have certifications in:

• National Board-Certified Health and Wellness Coach (NBC-HWC)

• Hormone Health through IIN

• STOTT Pilates reformer instruction

Together, we’ll create a personalized roadmap to help you restore hormonal harmony, reclaim your energy, and feel like you again.

Want to Take the First Step?

You're invited to my upcoming Nutrition Workshop- a live session where we’ll take a deep dive into what nutrients the body actually needs:

• Macronutrients (Protein, Fat, and Carbohydrates)

• Micronutrients

• Phytonutrients

• My Plate vs Healthy Eating Plate

• Therapeutic Diets

Schedule a complimentary caching call with me today!

Email Melissa@reformingyou.com or book online at www.Reformingyou.com

Final Thoughts

Hormone imbalances are common, but they are not normal. You deserve answers, guidance, and tools that work for your lifestyle — not one-size-fits-all advice.

Let’s rebuild your health from the inside out.

✨ You’re just one change away from feeling like yourself again.