Written by Vera Coetsee, Health and Nutrition Coach
24 Feb 2025
Hormones play a crucial role in maintaining overall health, particularly for women, as they significantly influence brain function and emotional well-being. When there is a hormone imbalance, it affects the brain. And, conversely, when brain health is compromised, it affects hormone levels.Healthy hormone levels are essential for regulating mood, cognitive abilities, and even memory. Fluctuations in hormones, such as estrogen and progesterone, can impact brain health, making it vital for women to understand how to balance these hormones through lifestyle choices, nutrition, and regular health check-ups.
Good nutrition and lifestyle habits improve brain function and potentially help with the prevention of cognitive decline.
Brain Health Foods
A Mediterranean diet for brain health is a well researched way of eating to support hormone balance in women. Emphasising whole, minimally processed foods, this diet is rich in fruits, vegetables, whole grains, legumes, nuts, and healthy fats, particularly olive oil. It encourages moderate consumption of fish and poultry while limiting red meat and dairy products. Foods to focus on include:
- Fatty Fish
- Leafy Greens
- Berries
- Nuts and Seeds
- Avocados
- Whole Grains
- Legumes
Good Sleep for Brain Health
Good sleep is essential for optimal brain health, playing a critical role in cognitive function, emotional regulation, and hormone balance. Tips to improve your sleep include:
- Set a reasonable bedtime and stick to it.
- Make your bedroom cool, dark, and comfortable.
- Limit screen time before bed.
- Create a nighttime ritual of relaxation.
Stay Physically and Mentally Active
Regular physical activity, such as aerobic exercise, strength training, and yoga, enhances blood flow to the brain, supports neuroplasticity, and helps regulate hormones like estrogen and cortisol. Exercise also releases endorphins, which can boost mood and reduce stress, further promoting emotional well-being.
Mental activities, including puzzles, reading, and learning new skills, stimulate the brain, improving cognitive functions and memory. Engaging in social interactions and community activities also provides emotional support, which is crucial for hormone balance.
Reducing and Managing Stress
Stress can have a significant impact on cognitive health, especially in women experiencing hormonal changes. It is essential for women to develop effective stress management techniques to support their brain health during this time. Stress management techniques include:
- Movement and exercise
- Spending time with friends and loved ones
- Mindfulness, meditation, and gratitude practices
- Therapy
- Time in nature
By prioritising hormone health, women can support their brain health, leading to improved emotional resilience, sharper focus, and overall well-being. If you need support with your hormone or brain health, make an appointment at our clinic here.
Sources:
Petrella C, Di Certo MG, Gabanella F, Barbato C, Ceci FM, Greco A, Ralli M, Polimeni A, Angeloni A, Severini C, Vitali M, Ferraguti G, Ceccanti M, Lucarelli M, Severi C, Fiore M. Mediterranean Diet, Brain and Muscle: Olive Polyphenols and Resveratrol Protection in Neurodegenerative and Neuromuscular Disorders. Curr Med Chem. 2021;28(37):7595-7613. doi: 10.2174/0929867328666210504113445. PMID: 33949928.
Cousins JN, Fernández G. The impact of sleep deprivation on declarative memory. Prog Brain Res. 2019;246:27-53. doi: 10.1016/bs.pbr.2019.01.007. Epub 2019 Mar 21. PMID: 31072562.
Connection Between Brain Health and Hormone Balance by Dr. Jolene Brighten – https://drbrighten.com/brain-health-and-hormone-balance/