Women’s Health 101: How Hormones Affect Your Body

Hormones play an important role in women’s health and influence many systems in the body. These chemical messengers help regulate mood, metabolism, digestion, stress response, sleep and reproductive health. Because hormone levels naturally fluctuate throughout life, changes can affect how you feel both physically and mentally.

Hormonal shifts happen during the menstrual cycle, pregnancy, postpartum, perimenopause and menopause. Stress, nutrition, sleep and lifestyle habits can also influence hormone balance. Understanding how hormones affect the body can help you recognize changes and support your health through different stages of life.

How Hormonal Changes Can Show Up

Hormonal fluctuations can affect the body in different ways. Common experiences include:

• Changes in energy levels
• Mood changes, including irritability or low mood
• Digestive changes like bloating or irregularity
• Sleep disruptions
• Menstrual changes or stronger PMS symptoms
• Hot flashes or night sweats during perimenopause and menopause

These symptoms are common and often connected to how different systems in the body work together. Supporting your wellness can help the body adapt more smoothly.

Nutrition and Hormone Support

Certain nutrients directly support hormone function, stress response, and energy regulation. Including these through food or supplements can help address specific hormone-related needs.

Protein, Fats, and Fibre

• Protein – Supports energy, metabolism, and muscle maintenance. Sources: lean meats, poultry, eggs, legumes, dairy
• Healthy Fats – Required for hormone production and brain signaling. Sources: avocados, nuts, seeds, fatty fish
• Fibre – Supports digestion and estrogen metabolism. Sources: vegetables, whole grains, fruits, legumes

Vitamins and Minerals

• Omega-3 Fatty Acids – Support cognitive function and may ease changes linked to estrogen fluctuations. Sources: fatty fish, flax seeds, chia seeds, hemp seeds, walnuts
• B Vitamins (B5, B6, B9, B12) – Support adrenal function, neurotransmitter production, and stress adaptation. Sources: eggs, leafy greens, legumes, nuts, seeds, whole grains
• Vitamin D3 with K2 – Supports bone strength and adrenal activity. Sources: egg yolks, fatty fish, fortified foods
• Magnesium – Supports muscle relaxation, nervous system function, and sleep. Sources: dark leafy greens, nuts, seeds, legumes, whole grains
• Vitamin C and E – Protect cells from oxidative stress and support adrenal activity. Vitamin C: berries, citrus, kiwi, bell peppers. Vitamin E: avocados, nuts, seeds, leafy greens
• Selenium and Zinc – Support adrenal hormone production and immune resilience. Selenium: Brazil nuts, seafood, organ meats. Zinc: pumpkin seeds, legumes, meat, eggs
• Adaptogens and Botanicals – Herbs and mushrooms such as reishi and L-theanine may support cortisol balance and help the body respond to stress.

Stress, Sleep and Movement

Lifestyle habits influence how hormones function day to day.

Stress management
Ongoing stress affects cortisol levels, which can influence other hormones. Gentle daily practices can help, such as:

• Walking or light movement
• Stretching or yoga
• Breathing exercises
• Spending time outdoors

Sleep support
Quality sleep helps regulate hormones involved in stress, appetite and reproductive health. Supporting a regular sleep routine can help improve overall balance.

Regular movement
Moderate activity supports mood, metabolism, and hormone regulation. Choosing movement you enjoy makes it easier to stay consistent.

Environmental and Lifestyle Considerations

Hormones can also be influenced by environmental factors. Some people choose to reduce exposure to certain ingredients found in personal care and household products.

Simple switches may include:

• Choosing personal care products with simpler ingredient lists
• Using low toxin household cleaning products when possible

These small changes can support overall wellness over time.

Finding Support and Trusted Guidance

Learning more about hormone health and having access to reliable support can make navigating changes easier. At Calgary Co-op, our Natural Choice department offers wellness products and access to trained advisors in many locations.

Natural Choice advisors can help with:

• Answering general wellness questions
• Explaining supplement and product options
• Providing education to support informed choices

Advisors do not replace medical care, but they can be a helpful resource when exploring nutrition, supplements and natural personal care products.

Supporting Hormonal Health Over Time

Every stage of life comes with hormonal changes, and support looks different for everyone. Taking a whole body approach that includes nutrition, lifestyle habits, and informed product choices can help support overall wellness. If symptoms are persistent or affect daily life, professional medical guidance is recommended.

For everyday support, shop our Natural Choice department at Calgary Co-op to explore wellness products and connect with advisors who can help guide your choices.

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