Hormones Across a Woman’s Life: Nutrition & Lifestyle Tips for Every Stage
Teen Years (13–19)
Hormonal Reality
Estrogen and progesterone rise → menstrual cycles begin
Common Symptoms
- Acne
- Painful or irregular periods
- Emotional sensitivity
- Bloating, constipation
- Fatigue
Lifestyle Tip
Prioritise consistent meals, limit sugar, reduce screen time post 9 PM.
Key Nutrients
| Nutrient | Why it matters | Food Sources |
|---|---|---|
| Iron | Blood loss from periods | Garden cress seeds (halim), ragi, dates, jaggery, leafy greens |
| Zinc | Skin health, acne | Pumpkin seeds, cashews, eggs |
| Omega-3 | Brain & mood | Walnuts, flaxseeds, fish |
| Calcium & Vitamin D | Bone formation | Ragi, milk, sesame seeds, sunlight |
| B Vitamins | Mood & energy | Whole grains, eggs, legumes |
20s to Early 30s – The Hustle Years
Hormonal Reality
Hormonal imbalances from poor lifestyle surface: PCOS, thyroid dysfunction, insulin resistance
Peak fertility years; stress levels high
Common Problems
- PMS, bloating, mood swings
- Adult acne, hair fall
- Missed or painful periods
- PCOS, fibroids
- Hypothyroid symptoms (fatigue, weight gain)
Key Nutrients
| Nutrient | Why it matters | Food Sources |
|---|---|---|
| Protein | Hormone production, blood sugar balance | Eggs, dals, sprouts, paneer, nuts |
| Magnesium | PMS, stress regulation | Pumpkin seeds, spinach, bananas |
| Fibre | Estrogen clearance | Raw salads, fruits, soaked sabja/chia |
| Healthy fats | Hormone formation | Coconut, ghee, seeds, fatty fish |
| Antioxidants | Egg health, skin | Amla, berries, turmeric, coloured veggies |
Motherhood Years (Pregnancy/Postpartum/Lactation)
Hormonal Reality
- Massive drop in estrogen & progesterone postpartum
- Increased oxytocin, prolactin for breastfeeding
- Fatigue, sleep deprivation, mood disorders
Common Issues
- Hair loss
- Postpartum depression/anxiety
- Breastfeeding fatigue
- Low libido
- Bone depletion, backaches
- Nutrient depletion (esp. iron, calcium)
Key Nutrients
| Nutrient | Why it matters | Food Sources |
|---|---|---|
| Iron | Replenish blood loss | Halim seeds, jaggery, cooked amaranth |
| Calcium + Vitamin D | Bone health, baby’s development | Ragi, til, milk, eggs, sunlight |
| Choline & DHA | Brain development (baby), mental clarity (mother) | Eggs, flax oil, fish |
| Protein | Recovery, milk production | Moong, paneer, eggs, meat |
| Fluids | Milk production, energy | Coconut water, soups, ajwain-jeera water |
Perimenopause (35–48)
Hormonal Reality
- Estrogen + progesterone begin fluctuating
- Cycle becomes irregular
- Stress, inflammation, insulin resistance worsen symptoms
Common Issues
- Heavy/skipped periods
- Breast tenderness
- Sleep issues
- Mood changes
- Belly fat gain
- Joint pain
Key Nutrients
| Nutrient | Why it matters | Food Sources |
|---|---|---|
| Magnesium | Sleep, mood, PMS | Seeds, cacao nibs, rajgira |
| B6 & B12 | Mood, metabolism | Eggs, fish, dairy, fortified cereals |
| Omega-3 | Anti-inflammatory, mood | Walnuts, fish, flax |
| Phytoestrogens | Gentle hormonal support | Flaxseed, methi seeds, sesame |
| Fibre | Estrogen detox | Soaked sabja, raw fruits, veg soups |
Menopause (48–55)
Hormonal Reality
- Periods stop for 12+ months
- Estrogen levels fall drastically
- Insulin sensitivity, inflammation, bone loss increase
Common Issues
- Hot flashes
- Vaginal dryness
- Mood changes, anxiety
- Poor sleep
- Osteoporosis risk
Key Nutrients
| Nutrient | Why it matters | Food Sources |
|---|---|---|
| Calcium + Vitamin D | Bone strength | Ragi, sesame, sardines, sunlight |
| Protein | Muscle maintenance | Eggs, curd, sprouts |
| Omega-3 | Inflammation, heart health | Fish, flax, walnuts |
| Isoflavones | Estrogen support | Soya, sesame, alfalfa sprouts |
| Collagen-support (C & zinc) | Skin, joints | Amla, nuts, pumpkin seeds |
Elder Years (55–75+)
Hormonal Reality
- Estrogen remains low
- Hormonal balance relies on gut/adrenal health and inflammation
Common Issues
- Bone loss, arthritis
- Constipation
- Poor memory
- Dry skin
- Low immunity
- Loneliness, depression
Key Nutrients
| Nutrient | Why it matters | Food Sources |
|---|---|---|
| Calcium + D3 + K2 | Bone strength | Ragi, sesame, egg yolk, sunlight |
| Protein | Prevent muscle loss | Soft dals, eggs, curd, khichdi |
| Prebiotics | Gut health | Banana, rice kanji, fermented foods |
| Zinc + Vitamin C | Immunity, skin, healing | Pumpkin seeds, lemon, guava |
| B-complex | Nerve health, memory | Sprouts, whole grains, eggs |