Hormonal variations and associated nutritional advice

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By Lisa Leber, a qualified dietitian, nutritionist and passionate naturopath since 2008, founder of the Osez Votre Santé brand. With her experience and ethical approach, she kindly supports each person towards a sustainable dietary balance and better health.

1. To soothe premenstrual syndrome (PMS)

Premenstrual syndrome can cause pain, mood swings, and fatigue. A suitable diet can relieve these symptoms:

• increase magnesium (green vegetables, nuts, seeds, bananas) to reduce cramps and migraines
• consume omega-3s (fatty fish, flax seeds, walnuts) for their anti-inflammatory properties
• limit sugar and salt to avoid blood sugar spikes and reduce water retention
• promote fiber (vegetables, fruits, whole grains) for better digestion

 

2. To support menopause

Menopause can cause hot flashes, weight gain, and osteoporosis. To better live through this transition:

• increase calcium and vitamin D (dairy products, tofu, green vegetables, fatty fish) to preserve bones
• consume phytoestrogens (soy, flax seeds, chickpeas) unless medically contraindicated
• reduce caffeine and alcohol to limit hot flashes
• favor lean proteins and healthy fats to stabilize mood and maintain muscle mass

3. Tips to support menstrual cycles in general

• eat a balanced diet regularly to stabilize blood sugar
• drink enough water to avoid bloating and fatigue
• limit caffeine and prefer raspberry leaf tea for its beneficial effect at all stages of a woman's life

💡 Bonus tip: listen to my free audio to discover simple tips to apply daily: listen here

4. Tips for endometriosis

An anti-inflammatory diet can relieve symptoms:

• favor colorful fruits and vegetables (raspberries, blueberries, spinach, broccoli) for their antioxidants
• increase omega-3s (fatty fish, chia seeds) to reduce inflammation
• limit dairy products and saturated fats and favor plant-based alternatives
• avoid gluten and refined sugars to soothe pain

5. Tips for polycystic ovary syndrome (PCOS)

To regulate blood sugar and reduce symptoms:

• favor low-GI carbohydrates (sweet potatoes, green vegetables, quinoa)
• consume lean proteins (fish, eggs, legumes) to stabilize insulin
• increase fiber (vegetables, fruits, seeds) for optimal digestion
• incorporate anti-inflammatory spices like turmeric combined with pepper for better absorption

In summary: a suitable diet for each stage of a woman's life
Adopting a targeted diet can alleviate hormonal symptoms and strengthen your overall well-being.