The hormone balance essentials

NOURISH. You need a steady stream of nutrients to make hormones. Eat good fats and wholegrains (avocado, nuts, seeds, olive oil) and a rainbow of veg daily. “A few pieces of tomato in your sandwich doesn’t count as a portion!” says Panagos. Boil up bones to make collagen-rich bone broth (see Redonline.co.uk). Eat slowly and mindfully.

BALANCE. Blood-sugar balance and gut health stabilise hormones. Sleep is key, as is managing stress. Eat regularly, breakfast within an hour of rising, protein with every meal. Have less sugar, alcohol, caffeine and white carbs. Fermented foods (sauerkraut, kefir) contribute to good bacteria, prebiotic foods (pulses, onions, garlic) feed them. Drink water and herbal tea.

NURTURE. Too much cortisol, the stress hormone, unbalances hormones. Do this calming 4/7 breath morning and night: take a deep breath in for a count of four, down into your belly. Pause, breathe out for seven. Repeat 10 times. Find joy: watch a film, see friends.

CLEANSE. “Many argue there is no connection between environmental toxins and hormones. I call BS on that,” says Panagos. Filter your water. Start your day with warm water and lemon juice. Don’t put food or drink in plastic containers – and don’t microwave them. Eat organic. Use unbleached sanitary products and natural products.

MOVE. There are so many benefits to exercise – bones, mood, fat burning, heart – but too much can be a stress. Build up to daily movement; try walking, yoga, Pilates, a barre class, rebounder or light weights.

RESTORE. More peace and better sleep leads to better digestion and less stress. Get enough daylight and don’t watch stimulating TV at night. No electronics in the bedroom. Have a cup of camomile tea an hour before bed. Take time out every day, even just 10 minutes. Find a meditation you like.