Hormonal imbalance is a common concern for women across different stages of life often showing up as irregular periods mood swings fatigue weight gain or conditions like PCOS. According to nutritionist Rashi Chowdhary many of these issues are not sudden or random but are closely linked to blood sugar fluctuations chronic inflammation gut health and emotional wellbeing. In a recent podcast conversation she outlined five simple yet disciplined lifestyle practices that could help improve women’s reproductive and overall health to a large extent without relying heavily on supplements.
Speaking on a podcast hosted by actor Samantha Ruth Prabhu Rashi explained that the foundation of hormonal balance begins with stabilising blood sugar and reducing inflammation. She stressed that instead of searching for quick fixes women should focus on daily routines that support the gut hormones and metabolism consistently. These changes are easy to adopt but require commitment to see long-term results.
The first habit she highlighted is starting the day with healthy fats. Consuming a high-fat nut such as a walnut Brazil nut or macadamia nut immediately after waking up can help prevent early morning blood sugar crashes. Stable blood sugar levels play a crucial role in balancing hormones especially for women dealing with menstrual discomfort or metabolic issues.
The second recommendation focuses on adequate protein intake. Rashi advises ensuring a protein-rich breakfast that includes eggs lentils or even a protein shake depending on dietary preference. She emphasised that women should aim for at least 20 to 30 grams of protein daily with Indian women often needing closer to 80 grams depending on activity levels and health goals.
Another key habit is improving the fibre-to-carbohydrate ratio in meals. Whenever carbohydrates are consumed they should be paired with vegetables in at least a one-to-one ratio. Increasing this ratio to one-to-two or one-to-three can further support weight management digestive health and hormonal balance by slowing glucose absorption.
Early dinners form the fourth pillar of her advice. While challenging she suggests finishing dinner by around 5:30 pm whenever possible. Eating earlier aligns better with the body’s circadian rhythm improves insulin sensitivity and allows the digestive system adequate rest leading to noticeable improvements in energy and overall wellbeing.
The final and often overlooked aspect is emotional health. Rashi pointed out that unprocessed emotions can manifest as physical health issues over time. Prioritising emotional release stress management and mental clarity is essential for holistic hormonal health particularly for women navigating high-pressure lifestyles.
While these insights are based on expert opinion shared on social media they highlight how small consistent changes in nutrition timing and emotional care can collectively support women’s reproductive health when practised regularly.
