Hormones – we're no stranger to their impact on our mood levels, energy or heavy periods. But did you know that hormones are the body's chemical messengers that control all of our daily actions? Insulin, for example, is a hormone that regulates blood glucose levels, leptin controls body weight, and ghrelin stimulates appetite. Then there are the feel-good hormones - dopamine, serotonin, endorphins, and oxytocin that are known for producing happy, euphoric feelings and the warm fuzzies.

As our chief control centre, hormones send messages through our bloodstream to signal other body parts to perform a particular task. Everything runs smoothly when our hormones are happy and balanced, but when they are imbalanced, our body's systems can run amok causing:

• Bloating, constipation & diarrhoea

• Irregular menstrual cycles

• Increased fatigue

• The urge to snooze and insomnia

• Headaches/migraines

• Foggy head

• Low libido

• Acne and blemishes

• Ghastly mood swings

Blame your gut. The connection between it and the brain is intricate. When we eat, our food is broken down into glucose (a simple form of sugar), which is circulated through our bloodstream for energy. We use what we need, and any excess is sent to the liver to be stored for later energy usage.

The liver is one of our prime detoxification organs, and it detoxifies everything from food to hormones keeping us happy and healthy. However, when we don't eat enough carbohydrates or skip or delay meals, our blood sugar levels drop, and the liver stops processing and regulating our hormones and focuses on pulling stored glucose back out into our bloodstream.

The gut microbiome is largely responsible for oestrogen metabolism that it converts into an active form utilised in the body. It is easily influenced by many factors like environmental and hormonal changes. “Gut health is dependent on the microbiome and is in constant fluctuation,” agrees nutritionist Kirsty Jenkins from Pure Health Nutrition. “Poor gut health can cause an imbalance in hormone levels by disrupting the secretion of oestrogen. Most importantly for women, the gut microbiome plays a crucial role in regulating circulating oestrogen levels.”

Protein contains amino acids which are the building blocks for production of hormones, especially oestrogen. “Protein requirements increase with age, especially with women,” says Kirsty. “It also helps with levelling out hormones through maintenance of a healthy gut microbiome. Drinking your daily nuut vegan protein powder can provide beneficial amounts of macro and micronutrients that help manage hormonal changes and support optimal health.”

The endocrine system circulates hormones, with even the smallest changes in their levels resulting in adverse effects. For example, when we feel blue, flat or melancholy, chances are our feel-goods are lacking so boosting their levels can improve our overall mood.

Because nutrients are the building blocks of happy hormones, simple dietary tweaks can restore order:

For improved appetite & a healthy metabolism: Eat healthy fats, like olive and coconut oils, dark chocolate, nuts, egg yolks and avocados.

For crushing the jitters: In order to maintain balanced blood sugar, try and eat every three to four hours. Moments of anxiety, thanks to cortisol and adrenaline, can be kept at bay by eating mega 3-rich salmon, vitamin C-packed oranges, nuts (especially almonds, Brazil, cashew and pine nuts), and dark green leafy vegetables. A breakfast of boiled eggs, avocado and garlic salt contains healthy fats, protein, and compounds that support healthy hormone metabolism and hormone balance.

For long-lasting energy: Choose lean meats like chicken, turkey and fish and plant-based foods such as vegan protein powder, spinach, apples, beans, nuts, seeds, tofu, soy milk, quinoa and peanut butter which contains healthy fats, protein, and fibre, that help to keep hunger at bay and blood sugar levels stable.

For crushing menopause symptoms: As estrogen levels decrease, symptoms like hot flashes, night sweats, and mood swings can take a toll. Daily doses of B vitamins are essential for the nervous system and regulating moods, so stock up on steel-cut oats, barley, wheat, brown rice, bulgur, popcorn, and millet. Studies show that a high intake of chocolate can help burn fat, reduce blood glucose levels and stimulate serotonin levels - as if we needed an excuse to have more chocolate! Keep it clean and shake a cacao-rich vegan protein powder like Perth’s nuut that is bursting with whole foods, vitamins and minerals. Just add water, shake and sip!

For shutting down PMS: Before your period, drink and eat frequently, avoiding sugary foods and carbonated fluids (both of which you are probably craving) throughout the day, and stick to whole foods like nuts, fruits, vegetables, and whole grains. Lots of lean protein and fibre help stabilise your blood sugar, which is vital for offsetting cravings. Instead, snack on a pear with a tablespoon of almond butter, apple with a slice of cheese, or shake Australia’s best protein powder, nuut with nut butter and plant-based milk. Check out our recipe pages for more easy nuut recipes.

For a flat stomach: During perimenopause and menopause, you may experience bloating which is the result of fluctuating hormones during this period of your life. Many women choose menopausal hormone therapy, that regulates estrogen and progesterone levels. Eating a well-balanced diet low in salt and sugar, getting enough sleep, and exercising regularly also helps with symptoms, weight gain, as well as bloat. Hydrating with water-packed foods can prevent your body from holding onto excess, which also results in bloating and discomfort. Foods like cucumber, asparagus, pineapples, peaches, leeks, ginger, garlic and celery have a diuretic effect that helps your body to eliminate excess fluid.

For a great mood: A serving of asparagus can be advantageous for its mood-enhancing folic acid, as can antioxidant-rich foods like berries, dark chocolate, leafy greens, turmeric, and black chia seeds and omega-3 fatty acids found in salmon, tuna, walnuts, plant oils, and flax seeds. Perth protein powder nuut is formulated with antioxidant-rich cacao that not only makes your hormones sing but is delicious to boot!

Including fibre in your daily diet is said to help balance hormones that work to maintain a healthy weight. Made up of the indigestible parts of plants which cannot be completely broken down by human digestive enzymes, fibre is found mainly in wholegrain cereals and fruit and vegetables. Fibre-rich foods keep you feeling full and energised and are slow to digest, making them a longer-lasting energy source. Need fibre on the run? Every sachet of Australia’s best protein powder nuut is formulated with 4.4g of fibre! Add a banana brimming with soluble fibre to your nuut smoothie. When fully ripe, it is effective at treating digestion issues like constipation. Try our nuut joy smoothie – your hormones will love you for it!