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How Nutrition Impacts Hormonal Health

Posted on January 5, 2024 at 11:48 AM by Gabrielson Clinic

For women, hormonal fluctuations occur throughout the various stages of life, from puberty to pregnancy and menopause. The good news is that our nutrition is a key factor in maintaining balanced hormones, and we can make good nutritional choices that benefit our body.


During puberty, the body experiences a hormone surge that is responsible for growth and development. Nutrient-rich foods play a crucial role in supporting this phase. An adequate intake of protein, healthy fats, and essential vitamins and minerals is key. This includes leafy greens, lean proteins, and whole grains, which provide the nutritional building blocks needed during puberty.

Reproductive Years

During the reproductive years, hormonal changes are a monthly occurrence. Ensuring a balanced diet is essential to menstrual health. Incorporating iron-rich foods like spinach and legumes into your diet can help combat fatigue and support the body during menstruation. Omega-3 fatty acids found in fatty fish and flaxseeds may also aid in promoting hormonal balance.


Pregnancy brings about many hormonal changes. Folic acid, iron, calcium, and a variety of vitamins become even more critical during this time. A well-rounded diet including fruits, vegetables, whole grains, and dairy can provide the essential nutrients for a healthy pregnancy.


As women approach menopause, hormonal fluctuations can lead to uncomfortable symptoms. While menopause can’t be stopped, we can ease the transition with nutrition. Calcium-rich foods support bone health, and phytoestrogen-rich foods like soy may help alleviate some symptoms. Additionally, a diet abundant in fruits, vegetables, and whole grains supports overall well-being during this phase.

Supporting You in Every Stage of Life

From adolescence to menopause, nutrition plays an important role in maintaining hormonal balance. Our team at Gabrielson Clinic for Women is here to support you through all of these changes. We offer comprehensive services throughout pregnancy as well as menopause services, and so much more. Contact us today to set up an appointment!

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