How nutrition supports hormonal health
Nutrition plays a crucial role in supporting hormone production, insulin sensitivity and menstrual health. The right food patterns reduce inflammation and support balance.
Key nutrients & foods
- Fiber: legumes, vegetables — supports estrogen balance
- Omega-3: flax, fatty fish — reduces inflammation
- Magnesium & Zinc: nuts, seeds, whole grains — supports mood and cycles
PCOS-friendly tips
Focus on low-GI carbs, include protein at every meal, and emphasise strength training alongside diet to improve insulin sensitivity.
Recipe idea: Moong dal chilla stuffed with spiced paneer — protein-rich & satisfying.
Period support
Include iron-rich foods (spinach, ragi), magnesium for cramps (pumpkin seeds) and prioritize sleep & hydration.
Practical meal structure
Sample day: breakfast — oats + curd + seeds; lunch — dal + veg + brown rice; snack — nuts; dinner — grilled fish/tofu + salad.
Want a 7-day hormone-balancing plan?
Book a consult and get a plan tailored to your cycle and goals.