In this post, we will take a look at some important hormones, the invisible conductors of the female body, how to best support them throughout life's changing events, as well as dietary advice for girls and women of different ages. The focus will be from the perspective of modern science, Ayurveda and traditional Chinese medicine (TCM). We conclude with a dietary guide for women of different ages and tips on some simple balancing recipes for each dosha type.
The Dance of Hormones
Estrogen and testosterone are not just "sex hormones" for women and men, respectively. Both hormones are found in both sexes and have their own important tasks to perform. In women in particular, both are needed for optimal health and well-being.
Estrogen
- This is actually a collection of hormones (mainly estradiol, estriol and estrone), and affects everything from heart health and bone strength to mood and skin elasticity. Having too much estrogen (estrogen dominance) in the body can cause PMS and swelling, while too little can lead to osteoporosis (brittle bones) and dry mucous membranes.
Testosterone
- Women generally produce much less testosterone than men, but it is still important and crucial for women's libido (sex drive), muscle mass, energy levels and cognitive acuity. A deficit can make us chronically tired, while an excess (as in PCOS) can cause acne and unwanted hair growth.
What is PMS really?
PMS (Premenstrual syndrome) occurs during the luteal phase (i.e., the time between ovulation and menstruation).
The reason PMS happens is due to the sharp fluctuations in the hormones estrogen and progesterone. When these drop, the neurotransmitter serotonin, which can be said to be our "feel good hormone", is also affected, leading to the classic symptoms of irritability, depression, sugar cravings and tender breasts.
PMDS is a more severe form of PMS where the psychological symptoms become so severe that they also affect everyday functioning.
Dietary advice throughout life: Science, Ayurveda & TKM
How we eat should reflect where we are in life, so we all need to learn to adapt our diet to our own specific needs and age to some extent. Here, modern nutrition is compared to the ancient wisdom of TCM and Ayurveda. Just remember that these are general guidelines for similar ages, but other things also need to be taken into account such as seasons, nutrients, illnesses and how your overall lifestyle looks like.
Children & Adolescence (Growth Phase)
Science: The focus is on calcium and vitamin D for bone building, as well as extra iron when menstruation starts.
Ayurveda: The focus is on "Kapha foods" which build up and provide stability, but you want to avoid too much mucus formation which can occur with too much dairy products. In moderate amounts there is absolutely no problem.
TCM: Here you want to strengthen the "Spleen Qi" for good digestion and the focus is on hot, cooked food instead of cold salads.
The Adult Woman (Fertile Years & Career)
Science: Prioritize anti-inflammatory fats (Omega-3) and fiber to regulate hormonal excess.
Ayurveda: Balance Pitta dosha (fire constitution) to avoid stress and inflammation. Cooling foods are important such as coriander, coconut and green leafy vegetables.
TCM: Focus on nourishing the "Blood and Liver." Red foods like dates, goji berries, and dark meat/lentils are important.
The Older Woman (The Years of Wisdom)
Science: Here you need more high-quality protein. This is to counteract muscle loss and phytoestrogens (e.g. organic soy, flaxseed) to alleviate menopausal symptoms.
Ayurveda: Now, Vata dosha (air constitution) dominates. Therefore, eat heavier, warming, oily and grounding foods like stews and soups.
TCM: Here, the aim is on strengthening the "Kidneys" and "Essence (Jing)". Black foods such as black beans, black sesame seeds and seaweed are considered to provide vitality.
Dietary guide: Different ages
Adolescence & Young Adult (14–21 years)
Focus: Build-up of tissue, iron and stable energy. The body is growing and hormones (often with elements of Pitta fire) fluctuate greatly.
Breakfast: Oatmeal (Kapha balancing) cooked with cardamom, cinnamon and topped with pumpkin seeds (zinc for the skin) and sliced banana.
Lunch: Lentil soup (Dahl) with spinach. Rich in iron to compensate for menstrual bleeding.
Snack: A handful of almonds and an apple.
Dinner: Oven-roasted salmon (Omega-3) with quinoa and a big dollop of hummus.
Tip: Avoid too much spicy food and soda which disturb Pitta and cause skin problems.
The fertile & active age (21–35 years)
Focus: Fertility (whether you want children or not), stress management and lust. Often a time of high performance.
Breakfast: Buckwheat pancakes with berries and tahini (calcium). Buckwheat is gluten-free and easy on the stomach.
Lunch: Buddha Bowl with sweet potatoes (Vata-grounding), black beans, avocado and lots of arugula.
Snack: Chia pudding made with coconut milk.
Dinner: Wok with tofu or chicken, broccoli and lots of ginger and turmeric (anti-inflammatory).
Tip: Drink warm lemon water in the morning to keep agni (digestive fire) going during stressful days.
Pre-stage of change (ages 35–45)
Focus: Progesteronstöd och leverhälsa. Här börjar östrogenet ofta svänga (perimenopaus), vilket kräver stabilisering.
Breakfast: Smoothie bowl with blueberries, hemp seeds and a dash of ashwagandha powder (adaptogen that calms stress).
Lunch: Warm quinoa salad with roasted beets (strengthens the blood according to TCM) and feta or goat cheese.
Snack: Walnuts (good for the brain) and a cup of herbal tea.
Dinner: Steamed white fish or tempeh with asparagus and a sauce made with olive oil and lemon.
Tip: Focus on Pitta-pacifying foods to reduce the tendency towards irritability and PMS.
Menopause & Transformation (45–65 years)
Focus: Fytoöstrogener, skeletthälsa och blodsockerbalans. Nu kan Vata (torrhet) börjar öka i kroppen.
Breakfast: Rye bread with avocado and sprouts. Feel free to add a boiled egg for extra protein.
Lunch: Mung bean stew with rice and vegetables (Kitchari). A classic dish that is very easy to digest, rich in protein and balances all three doshas. Can be eaten by all people on a daily basis.
Snack: Edamame beans (natural phytoestrogens that mimic estrogen).
Dinner: Baked root vegetables with a dressing of flaxseed oil (Omega-3) and a piece of organic chicken or halloumi.
Tip: Lubricate your body (and food!) with Ghee or sesame oil to combat dryness from the inside out. Other oils that can be good are sunflower oil, coconut oil, and almond oil. Find out first if you are allergic to them or not.
The wise years (65+ years)
Focus: Nutrientdense food and cognitive health. Digestion often becomes weaker and the body needs energy that is more easily absorbed.
Breakfast: Warm hirsh or rice porridge cooked in almond milk with cinnamon and soft pear pieces.
Lunch: Fish soup with fennel and saffron. Saffron is gold for the mood and fennel helps digestion.
Snack:A cup of warm golden milk (milk/herbal drink with turmeric, cardamom, cinnamon and pepper).
Dinner: Lentil stew with soft vegetables (zucchini/pumpkin). Avoid raw food late in the day as it may be too difficult to digest.
Tip:"Eat your fluids." Focus on soups and stews to keep your body hydrated, as thirst signals often decrease with age.
Recipes for hormonal balance of the doshas
The whole science of Ayurveda is really about nothing more than the three doshas (body & mind types), where the focus is on balancing your dominant dosha to maintain good health.
Here are some simple specific recipe suggestions for each dosha type:
Vata (Air/Space) – For calm and grounding
Character: Often frozen, dry, has irregular digestion and a tendency to worry.
Recipe: Warming Sweet Potato Stew with Coconut Milk.
Ingredients: Sweet potatoes, red lentils, fresh ginger, turmeric, coconut milk and ghee.
Why: Root vegetables and fat ground the light Vata energy, while ginger fuels weak digestion.
Tip: Always serve hot. Avoid cold salads.
Pitta (Fire/water) – For coolness and harmony
Character: Hot, strong appetite, tendency to irritation fever or inflammation.
Recipe: Cooling Mung Bean Salad with Mint.
Ingredients: Cooked green mung beans, cucumber, fresh coriander, lots of mint, hemp seeds and a dressing of lime and olive oil.
Why: Mung beans are easy to digest and "cool", while mint and cucumber reduce internal heat.
Tip: Avoid hot chili and too much garlic, which "fire up" Pitta.
Kapha (Jord/Vatten) – For energy and lightness
Character: Stable, calm, cold, has a tendency to fluid retention and a feeling of sluggishness.
Recipe: Spicy Quinoa Salad with Roasted Vegetables.
Ingredients: Quinoa, broccoli, asparagus, arugula and a dressing with lemon and cayenne pepper.
Why: Quinoa is nutritious yet lighter than rice. Bitter and strong flavors (cayenne/arugula) help clear mucus and boost metabolism.
Tip: Focus on light, dry cooking methods rather than heavy oils.
Remember that all recipes, tips and advice in this post are general. You must decide for yourself if these are right for you. Maybe you have an allergy to a food, maybe your constitution is a mixture of the three doshas and you need to adapt accordingly.
Listen to yourself
When we stop fighting our biology and start working with it, something magical happens. Instead of being a victim of mood swings or energy dips that negatively affect you and everyone around you, you can become your own master, the expert who knows exactly when it’s time to step on the gas and when it’s time to slow down and rest.
By regulating your life according to your inner compass, you create a sustainable everyday life where you can give more to both yourself and others – without draining your own reserves.
Until next time!
