Your Top Hormone Questions, Answered

Our dedicated Nourish Hub team of naturopaths and nutritionists are here to answer your most-asked hormone questions!

If you suspect you may have a hormonal imbalance or any ongoing hormone-related issues, please work with a health professional to check your levels and create a personalised plan to support you. 

1. What are the main hormones involved in the female reproductive system and what do they do?

The female reproductive system is primarily regulated by four key hormones, each playing a crucial role in the menstrual cycle and overall hormonal balance. 

• Oestrogen: This rises in the first half of the cycle to support ovulation and impacts skin health, mood and energy. It also helps maintain bone density.

• Progesterone: Produced after ovulation, this hormone prepares the body for a potential pregnancy, supports mood stability and promotes restful sleep. If pregnancy doesn’t occur then levels drop, triggering menstruation.

• Follicle-Stimulating Hormone (FSH): FSH helps stimulate the growth of follicles in the ovaries, preparing an egg for ovulation.

• Luteinising Hormone (LH): A surge in LH triggers ovulation, releasing an egg for potential fertilisation.

2. What causes hormone imbalances in women?

Hormonal imbalances in women can be influenced by several factors, including chronic stress, poor diet, lack of sleep, excessive exercise, exposure to environmental toxins and genetics. Conditions like polycystic ovary syndrome (PCOS), thyroid disorders or perimenopause can also disrupt hormone levels. Nutrient deficiencies and gut health imbalances play a role too, as hormones rely on key vitamins, minerals and a well-functioning digestive system to stay in balance. If you suspect that you’re dealing with any imbalances, please reach out to your guided health professional for personalised guidance. 

3. How do hormones affect mood and mental health in women?

Hormones can have a direct impact on our mood, stress response and mental wellbeing. Generally speaking, oestrogen supports serotonin, the brain’s “feel-good” neurotransmitter, while progesterone has calming and sleep-promoting effects. Fluctuations in these hormones (especially before menstruation, during pregnancy or in menopause) can contribute to symptoms like mood swings, anxiety or low energy. 

If we come to understand our cycle and its different phases, we can adequately nourish ourselves through lifestyle and nutrition to support our mood and mental health. Our top tips are to keep blood sugar stable with regular meals, manage your stress with daily meditation or mindfulness, and support gut health with a targeted, multi-strain probiotic formula (look for one with at least 35 billion CFU probiotics!). 

4. Can digestive issues affect hormonal imbalances? 

Yes, gut health and hormones are closely linked. The gut microbiome plays a role in metabolising oestrogen, meaning an imbalance in gut bacteria can lead to oestrogen dominance or deficiency. Poor digestion can also affect nutrient absorption from food which can further impact hormone production. For those experiencing inflammation from food intolerances, bloating or conditions like ‘leaky gut’ the endocrine system may be further challenged. Our tips are to aim for a diet rich in fibre and nourishing wholefoods and reduce stress where possible, plus move your body daily and stay hydrated to promote regular bowel movements. 

5. How do hormones impact weight gain or loss in women?

Hormones can impact the regulation of metabolism, appetite and the body’s processing of fat, so imbalances may lead to struggles with maintaining a healthy body weight. Conditions like insulin resistance can promote fat storage, while cortisol (the stress hormone) can contribute to stubborn weight around the abdomen. Oestrogen and progesterone fluctuations may also influence hunger and cravings, especially in the luteal phase of the menstrual cycle. If you’re experiencing stubborn weight, rapid weight loss or weight fluctuations, please seek guidance from your health professional to check for any underlying causes. 

6. How does menopause affect my hormones?

Menopause marks the natural decline of oestrogen and progesterone as the ovaries reduce hormone production. This shift can lead to symptoms such as hot flushes, night sweats, mood changes, sleep disturbances and changes in skin and bone health—amongst many others. The drop in oestrogen can also affect metabolism and cardiovascular health, so it’s important to support yourself with regular movement during this time. Our tips are to nurture the body with hormone-friendly nutrients, regular strength training and stress management to help ease the transition, and be sure to reach out to your trusted health professional for personalised guidance. 

7. What are signs of high testosterone in women?

High testosterone levels in women, often associated with PCOS, can lead to symptoms like acne, excessive facial or body hair (hirsutism), scalp hair thinning, irregular periods, weight fluctuations and mood changes. It may also contribute to insulin resistance, impacting energy and metabolism. Managing high testosterone levels through lifestyle changes—such as stress reduction, a nutrient-dense diet, blood sugar balance and liver support—can help regulate hormones and potentially improve PCOS symptoms. Please note, PCOS can impact fertility, which reinforces the importance of working with a health professional for accurate management. 

8. What is oestrogen dominance and how does it affect women? 

Oestrogen dominance occurs when there is an imbalance between oestrogen and progesterone, either due to excess oestrogen production or low progesterone levels. This can lead to symptoms like heavy or painful periods, bloating, breast tenderness, mood swings and weight gain. Factors such as poor liver detoxification, stress and exposure to endocrine-disrupting chemicals can also contribute. Our tips are to support liver function with cruciferous vegetables, adequate fibre and targeted supplements with fennel and milk thistle, which can support the body’s natural detoxification processes. A triple-form, high-strength magnesium supplement may also support oestrogen balance by aiding its metabolism and reducing PMS symptoms.

9. What is the relationship between oestrogen and bone health?

Oestrogen plays a key role in maintaining bone density by supporting calcium absorption and preventing excessive bone breakdown. As oestrogen levels decline in menopause, the risk of osteoporosis and fractures can increase. To protect bone health, it’s important to consume calcium-rich foods, ensure adequate vitamin D and engage in strength or resistance training to maintain bone strength, at least 3 times per week. You can try some of the 20-minute strength workouts from the comfort of your home, on the JSHealth App for free!

10. How do hormones affect skin health in women?

Hormones like oestrogen, progesterone and testosterone can influence skin health. Oestrogen helps maintain collagen and moisture, while progesterone can support skin healing. However, imbalances such as low oestrogen in menopause or high testosterone in conditions like PCOS, can contribute to dryness, acne or excess oil production. We recommend supporting your skin health with a diet rich in antioxidants and healthy fats and to stay hydrated. You can also look to incorporate a daily pure marine collagen powder, and a high-strength fish oil supplement for skin-loving omega-3s.

11. What are the effects of stress on hormones in women?

Chronic stress triggers the release of cortisol, which can disrupt the balance of reproductive hormones like oestrogen and progesterone, while contributing to a cascade of health concerns. High cortisol can lead to irregular periods, increased cravings and disrupted sleep. It may also contribute to oestrogen dominance and impact thyroid function. Managing stress through daily mindfulness, gentle movement and nourishing foods is key for long-term hormonal harmony.

Want more hormone support? Read our detailed ‘Hormones’ guide for FREE in the JSHealth App.