16 Daily Rituals for Women’s Wellness and Hormonal Balance

As women, our hormones are the most important function in our body to keep us regulated. Our bodies are always working to keep us ticking over nicely, with the right levels of each hormone, so that we can thrive.

But unfortunately in a world where endocrine disruptors (chemicals commonly found in household products, that interfere with hormone function and balance) are found in just about every candle, cleaning product, body lotion, and hair product you can think of — our hormones, more often than not, aren’t quite as balanced as they should be.

Balanced hormones influence everything from our energy levels and mood to skin health and sleep quality, so you can see why it’s essential to keep them in good nick.

But with everything around us working against our hormones, what can we do to try and achieve some balance with them? Well, you could start by switching out all of your products and buying all non-toxic products, but we all know that isn’t feasible all in one go and it would probably cost a bomb.

However, I’m very pleased to tell you that this article is full of daily rituals for hormonal balance that are natural, easy, and mostly free. A win-win right?!

16 Daily Rituals for Hormonal Balance and Women’s Wellness

Morning Routine to Balance Your Hormones

1. Start your day off hydrated

Start your morning off by having a large glass of water, infused with lemon. Lemon water has many known benefits, but keeping yourself hydrated is essential to your hormone health. Hydration supports your kidney function which regulates the balance of your electrolytes and minerals. It also regulates your cortisol levels aids in detoxification and improves nutrient absorption.

Don’t forget to add a little sea or pink salt for electrolyte balance.

2. Catch the morning sunlight

Spend some time outside to soak in some natural light, which supports your circadian rhythm and allows you to get the quality of sleep you need. It also boosts your vitamin D production which plays a super important role in the production of reproductive hormones like estrogen.

3. Get your body moving

Get some gentle exercise like yoga, Pilates, walking, or stretching. Not only does it make you feel great, but it:

Regulates your cortisol levels
Improves your blood flow which ensures all of your hormones are carried to their destinations without a hitch
Improves your insulin function which ensures your blood sugar levels are maintained reducing the risk of hormonal imbalances.
Releases endorphins, which are your happy hormones

4. Balanced Breakfast

It’s essential for women to eat within the first hour of waking up to support hormone balance, especially cortisol. Eating a balanced breakfast can prevent cortisol spikes that affect your energy and mood throughout the day. Avoid drinking coffee before breakfast, as it can increase cortisol levels even more.

A balanced breakfast should focus on nutrient-dense foods that stabilize your blood sugar, reduce inflammation, and contribute to steady hormone production.

A balanced breakfast should consist of:

Healthy fats
High-quality proteins
Fiber-rich foods
Complex carbs

Need an idea of what to make? The following dishes are a perfect way to start your day:

Avocado toast on whole-grain bread with an egg and a sprinkle of chia seeds.
Greek yogurt topped with berries, flaxseeds, and a drizzle of honey.
A smoothie with spinach, almond milk, protein powder, frozen berries, and a spoonful of nut butter.
Oatmeal topped with walnuts, cinnamon, and a dollop of Greek yogurt.
A veggie-packed omelet with a side of sweet potato hash.

Learn how to create a mindful morning routine with these 8 Ideas to start your day mindfully!

Simple Midday Rituals to Recenter and Rebalance

5. Balanced lunch

With your mid-day meal, again, the focus should be anti-inflammatory, whole, and nutrient-dense foods. You can see there’s a theme here.

Try to prioritize lean proteins, like chicken breast, turkey, fish (salmon, tuna, mackerel), tofu, lentils, or chickpeas. Try to get in some healthy fats like avocado, nuts, seeds, and olive oil. Fiber-rich veggies like leafy greens, cruciferous vegetables (like broccoli and Brussels sprouts), peppers, and zucchinis.

It’s also beneficial to include complex carbs, and herbs and spices that have nutritional benefits.

Here are some lunch ideas for balancing hormones:

Grilled salmon salad with mixed greens, avocado, cherry tomatoes, cucumber, and a vinaigrette.
Quinoa topped with roasted sweet potatoes, steamed broccoli, chickpeas, and tahini dressing.
Whole-grain wrap filled with turkey, spinach, shredded carrots, and a sprinkle of sunflower seeds.
Tofu or chicken stir-fried with bell peppers, zucchini, mushrooms, and tamari over brown rice.
A hearty bowl of lentil and vegetable soup served with a slice of whole-grain bread.

6. Meditation break

Spend 5 minutes during your lunch break to practice deep breathing, or have a quick meditation session. The point of this is to lower your cortisol levels and stress, keeping you feeling relaxed and keeping anxiety at bay.

7. Herbal tea break

Another break? Yes, please!

There are plenty of herbal teas, that are beneficial for balancing hormones. So put the kettle on and choose your favourite herbal blend and take a 10-minute tea break.

Herbal teas that can help with hormonal balance:

Spearmint Tea
Chamomile Tea
Raspberry Leaf Tea
Green Tea
Dandelion Root Tea
Holy Basil (Tulsi) Tea
Licorice Root Tea
Ginger Tea
Ashwagandha Tea
Cinnamon Tea

Evening Rituals for Women’s Wellness

8. Adaptogen Support

As the day starts to wind down, it’s a good idea to have some rituals or habits to help you relax and set your body up for sleep time. A great way to kick this off is to use adaptogens; adaptogens help the body manage stress, balance hormones, and improve overall resilience.

Here are some adaptogens you can try:

Ashwagandha
Rhodiola Rosea
Holy Basil (Tulsi)
Maca Root
Ginseng (Panax and Siberian)
Licorice Root
Schisandra Berry
Cordyceps
Reishi Mushroom
Astragalus
Shatavari
Eleuthero (Siberian Ginseng)

9. Do a gentle detox

When I say gentle I mean gentle; evening is not the time to be taking part in crazy detoxes, as it’s the time to unwind. By detox, I mean taking a nice bath with herbs and/or Epsom salts in it and maybe some essential oils like lavender. You can even add magnesium flakes to it, which reduce stress and help with muscle relaxation.

10. Journaling

Taking the time to review your day, get things off your mind, and focus on the things you’re grateful for can set you up for a lovely and relaxing evening. Journaling keeps you present and helps you to be mindful and in the moment. Of course, then this leads to reduced stress (cortisol) levels which helps to regulate the rest of your hormones — it’s a win, win!

Bedtime Routine for Hormonal Balance

11. Blue Light Detox

We know that sleep is essential, so getting your bedtime routine down to a T, is going to help your hormones no-end! Try to get off screens 1-2 hours before bed and take up things like reading, journaling, or doing a little bedtime yoga. These all will help to contribute to melatonin production, which of course helps you get to sleep and then stay asleep!

12. Nutrition to support sleep

If you’re feeling snackish before bed, nibble on magnesium-rich foods. Magnesium is like a perfect sleep elixir and is known to help increase the quality of your sleep.

Some magnesium-rich snacks are:

Almonds
Pumpkin seeds
Dark chocolate
Bananas
Cashews
Chia seeds
Sunflower seeds
Avocado
Oats
Edamame

If you prefer, you can also use a magnesium supplement to support sleep. Magnesium glycinate is a great option, as it’s well-absorbed and known for its calming effects, promoting better sleep without any digestive side effects.

Learn more about creating a relaxing bedtime routine.

13. Aromatherapy

Aromatherapy is a wonderful thing, it has so many uses and you can use it for every mood! Try essential oils like chamomile, lavender, or clary sage to help relax and unwind after a long day.

14. Consistent Sleep Schedule

The last but probably most important point is a consistent sleep schedule. Going to bed and waking up at the same time every day, helps get your circadian rhythm in check and is a crucial part of supporting your hormones and keeping them balanced.

Regular sleep routine:

Regulates your cortisol
Promotes melatonin production
Balances reproductive hormones
Improves insulin sensitivity
Supports your thyroid function
Boosts growth hormones, which supports cell repair and muscle health

Other Rituals to Help Balance Your Hormones

15. Cycle syncing

Adjust your daily activities, workouts, and diet to line up with your menstrual cycle. This can help reduce any unnecessary stress during times in your cycle when your energy might be depleted or you need an extra few calories here and there.

It helps you work with your hormone and energy levels to operate at optimal levels all through your cycle.

16. Check in with yourself

There are so many signs that your body will give you when something is off. So make a habit of checking in with yourself regularly, so you get used to what your ‘normal’ is. Check your skin, breast health, mental health, and energy levels so if anything changes, you’ll know and you can get it checked out.

Balanced Life, Balanced Hormones

Creating these rituals and small changes may seem minimal but they can have such a massive impact on your life, wellness, hormonal health, and mental well-being.

A combination of all of the rituals for hormonal balance above is truly an amazing way to support your health in a way that you might not even know you needed. By focusing on nourishing your body with nutrient-dense foods, the right movement, hydration, and rest you can create balance among your hormones at which your body can function optimally and have you feeling amazing!

Start small, stay consistent, and watch as these daily practices lead you to a healthier, more balanced life.