Hormone Balance: From Shitstorm to Philharmonic Orchestra

We don't talk about it nearly enough, but it affects everything: your mood, energy, sleep, and even your concentration. And in my case, perhaps even the chronic migraines I've had for years. Hormones are the silent directors of our daily lives. Yet, most of us have little idea of ​​what's happening under the hood. As hormone specialist Catherine Martens said in an interview with RTL : "Many women don't know their bodies well." And that's actually quite strange, because you can do a lot yourself to tame those infamous hormonal fluctuations.

Time to see what you can do to keep your hormones as balanced as possible...

Hormones: a well-oiled orchestra

What I've learned most recently is that your hormones don't work in isolation. They play together like an orchestra. If one instrument goes out of tune, it's practically pointless. Stress, lack of sleep, sugar spikes, lack of exercise—these are all factors that can quickly throw your orchestra into disarray.

The good news? With small, achievable adjustments to your daily routine, you can thankfully regain harmony.

1. Eat for balance, not for haste

No powders or pills, just real food. Think:

• Fiber – helps keep your blood sugar levels stable (and that helps your mood too).
• Omega 3 fatty acids - found in oily fish, walnuts and linseed, and have anti-inflammatory properties.
• Magnesium - the mineral that calms your nervous system and contributes to healthy hormone production.
• Proteins – the building blocks of your hormones. Make sure they're in every meal, including breakfast.

💡 A simple rule of thumb : the closer something is to nature, the better your hormones like it.

2. Rest is the new productive

Sleep isn't a luxury; it's a hormonal necessity. During sleep, your body recovers, your stress levels decrease, and your sleep hormone melatonin is released. So don't be tempted by "one more episode" and treat yourself to some regularity. Even a short disco nap can do wonders for your cortisol levels (the stress hormone that can seriously disrupt your cycle).

3. Move with your cycle (or whatever resembles it)

You don't have to run a marathon to get your hormones happy. Walking, cycling, or a gentle yoga session can be enough. Also, try to exercise in a way that suits your cycle phase—or simply to get through the menopausal chaos:

• During your follicular phase (after your period) you often have more energy, perfect for more intense sports.
• During the luteal phase (the weeks before your period), you can take it a bit easier. Listening to your body is key.

💡 Tip: If you, like me, hate exercise, go for a walk with a podcast or audiobook. These days, I'm obligated to do this every day for at least 30 minutes, either outside or on the treadmill with an audiobook on. I only turn on the audiobook when I'm moving. So... if you have a good book, you'll want to!

4. Stress out, balance in

Stress is perhaps the biggest hormone thief. Your body produces extra cortisol, which disrupts the production of other hormones like estrogen and progesterone. Even small, mindful breaks can help: a short walk, a breathing exercise, or simply staring out the window with a cup of tea.

5. Get to know your body

This is perhaps the most important step. Observe your cycle, note how you feel, when you have energy and when you don't. This way, you'll learn to recognize patterns and know what your body needs from you. The better you know yourself, the less you'll be at the mercy of hormonal chaos.

Long story short: you are not a victim of your hormones

It's time to break the taboo and stop seeing our hormones as an intangible burden. They're not an enemy, but a feedback system that tells you how you're really doing. So before you reach for supplements or miracle cures: take a look at what you eat, how you sleep, and how much stress you allow yourself to experience.

Your hormones just want to play along, if you dare to be the conductor.

Small but important note

Have you been feeling unwell for a long time, do you have extreme complaints or do you suspect that something is wrong?
Always consult your doctor or a qualified hormone specialist. Self-care and lifestyle are a great foundation, but they're not a substitute for medical advice.