How Hormones Affect Your Mood (and What to Do About It)

Hormones: the invisible architects of our emotions. One day you’re feeling unstoppable, the next you’re snapping at your coffee machine for being too slow. Sound familiar? That’s because hormones like estrogen, cortisol, and serotonin have a direct impact on your mood, stress levels, and overall well-being. The good news? You can work with your hormones instead of against them. Here’s how.

1. Estrogen: The Mood Maestro

Estrogen is often called the “happy hormone” for a reason—it boosts serotonin and dopamine, neurotransmitters that keep you feeling balanced and joyful. But when estrogen dips (like before your period or during perimenopause), you might experience irritability, anxiety, or mood swings.

How to Support Healthy Estrogen Levels:

• Eat phytoestrogen-rich foods: Flaxseeds, chickpeas, and soy can help balance estrogen naturally. Try our power bowl recipe for the perfect estrogen loving lunch. 

• Support your gut: A healthy microbiome helps metabolize estrogen effectively. Think fermented foods like kimchi and kefir.

• Try seed cycling: Flax and pumpkin seeds in the first half of your cycle, sesame and sunflower seeds in the second.

Expert Insight:

Dr. Libby Weaver, Australian nutritional biochemist, says: “Estrogen imbalances can be exacerbated by stress and poor liver function. Support your liver with greens, water, and mindful stress reduction.” 

2. Cortisol: The Stress Culprit

Cortisol, your stress hormone, is meant to help you deal with challenges, but when it’s too high for too long, it leads to irritability, brain fog, and burnout.

How to Keep Cortisol in Check:

• Practice breathwork: The 4-7-8 breathing method helps activate your parasympathetic nervous system, reducing stress.

• Prioritize magnesium: This “calming mineral” found in dark chocolate and leafy greens helps lower cortisol.

• Cut the caffeine after noon: Too much coffee can spike cortisol and lead to mood crashes later.

Expert Insight:

“Cortisol regulation is essential for emotional balance. Try yoga, cold therapy, or even walking barefoot on grass to naturally bring it down.” – Dr. Stephen Cabral, Naturopathic Doctor 

3. Serotonin & Dopamine: Your Feel-Good Hormones

Serotonin keeps you calm and happy, while dopamine gives you motivation and pleasure. Low levels? Think mood swings, anxiety, and low energy.

How to Naturally Boost Serotonin & Dopamine:

• Get natural light first thing in the morning: It helps set your circadian rhythm and boost serotonin.

• Eat tryptophan-rich foods: Turkey, oats, and bananas help serotonin production.

• Move your body: Exercise (especially outdoors) boosts dopamine and serotonin levels.

Expert Insight:

“Morning sunlight and daily movement are two of the most powerful ways to keep your serotonin levels stable.” – Olivia Arezzolo, Australian Sleep & Wellness Specialist 

4. Progesterone: The Chill Pill Hormone

Progesterone is your natural anti-anxiety hormone, promoting relaxation and sleep. But when levels drop, you may feel more anxious, restless, or irritable.

How to Support Progesterone Levels:

• Try adaptogens: Ashwagandha and maca root help reduce stress-induced progesterone imbalances.

• Eat vitamin B6-rich foods: Eggs, bananas, and sweet potatoes support progesterone production.

• Slow down: Overexercising and chronic stress can lower progesterone.

Expert Insight:

“Women often experience progesterone dips due to chronic stress. Slowing down and prioritizing self-care can naturally boost levels.” – Dr. Nat Kringoudis, Australian Hormone Expert 

Balance Your Hormones, Elevate Your Mood

Your hormones are talking—are you listening? From estrogen’s mood-boosting magic to cortisol’s stress rollercoaster, being mindful of your body’s natural rhythms can help you feel more grounded, energetic, and emotionally balanced.

Try This:

• Morning: Get sunlight, eat a protein-rich breakfast, and move your body.

• Afternoon: Support estrogen with fiber and gut-friendly foods.

• Evening: Reduce blue light, sip a magnesium-rich sleepytime tea, and prioritize deep rest.

 Start with small, sustainable changes, and watch your emotional well-being transform.