Winter can be challenging for hormonal balance, especially for peri-menopausal women. The natural fluctuations in oestrogen, progesterone, and testosterone during this phase can be harder to manage due to colder weather, less sunlight, and the after-effects of festive indulgence.

Dr Shahzadi Harper, our resident doctor here at The Better Menopause, shares her top 10 tips to help support your hormonal health throughout the winter months. These practical strategies will help you stay energised, improve your sleep, and maintain hormonal harmony.

1. Prioritise Vitamin D

With reduced sunlight in winter, Vitamin D levels often drop, affecting hormone regulation. Ensure you’re getting enough through supplements or foods such as fatty fish, fortified dairy, and mushrooms.

2. Maintain a Consistent Sleep Schedule

Your hormones, including melatonin and cortisol, depend on a regular sleep-wake cycle. Establish a consistent bedtime routine, limit screen time before bed, and consider a targeted sleep supplement like Better Night. Formulated with adaptogens, vitamins, and minerals to promote relaxation and improve mood, helping you achieve a restful night’s sleep.

3. Manage Stress Levels

Chronic stress can increase cortisol levels, disrupting your thyroid and sex hormones. Dedicate time to stress-relieving practices such as yoga, meditation, or deep breathing. Managing stress effectively not only balances hormones but also boosts overall well-being.

4. Eat a Balanced, Anti-Inflammatory Diet

Focus on hormone-friendly foods:

• Healthy fats from avocado, nuts, and seeds.

• Lean protein, such as turkey, which is high in tryptophan to support mood.

• Fibre-rich vegetables for improved hormone production.

Limit sugar and processed foods to avoid insulin spikes. This diet supports your energy and stabilises your hormones during the colder months.

5. Stay Active

Regular exercise improves insulin sensitivity and reduces cortisol. Combine fitness with mood-boosting daylight exposure through outdoor walks or try an indoor workout routine to stay consistent.

6. Stay Hydrated

Dehydration can interfere with energy levels and hormone signalling. Keep yourself hydrated with water, herbal teas, or warm broths throughout the day.

7. Support Your Thyroid

Winter’s cold temperatures can stress your thyroid, affecting energy and metabolism. Include iodine-rich foods like seaweed, iodised salt, and selenium- and zinc-containing foods to support thyroid health.

8. Focus on Gut Health

A healthy gut microbiome plays a critical role in hormone regulation. Take a high-quality probiotic such as Better Gut, and consider magnesium glycerinate supplements to enhance digestion, reduce bloating, and support muscle relaxation—key for restful sleep.

9. Limit Alcohol and Caffeine

Excess alcohol and caffeine can disrupt adrenal hormones and sleep patterns. Opt for herbal teas or mocktails to stay refreshed without compromising your hormone balance or gut health.

10. Set Boundaries for Stress Management

Overcommitting in winter can lead to elevated cortisol levels. Protect your time and energy by practising self-care and learning to say “no” when necessary. A balanced schedule helps you maintain emotional and physical equilibrium.

Take Control of Your Winter Hormonal Health

By following these expert tips, you can navigate winter with energy, calm, and balance. Whether it’s supporting your gut health with Better Gut or improving your sleep with Better Night, small changes can make a big difference. Prioritise your well-being this winter and embrace the season with confidence.