10 Things That Wreck Your Hormones (and How to Fix It)

I’m talking to you—the one who feels like something is off, but you can’t quite put your finger on it.

Maybe you’re waking at 3 a.m., experiencing tingly skin, or noticing more hair in the shower drain. You’re wondering if you might be entering perimenopause, but surely you’re too young… right?

Your periods are still showing up month after month, so it couldn’t be that.

Or maybe you’ve noticed your clothes feel tighter, your mood swings are unpredictable, and that one glass of wine now feels like you downed the whole bottle.

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You’re snapping at your partner over the dishwasher, dragging yourself through workouts that used to energise you, and sleep? What even is that anymore?

Sound familiar?

You might be dealing with a hormonal imbalance or entering perimenopause. And before you start blaming your age or your busy life, let me reassure you: you’re not broken, but your hormones might be struggling—and yes, you can do something about it.

Hormonal shifts are part of the package deal as we move through our 40s, thanks to perimenopause and the body’s constantly changing landscape.

But here’s something you might not know: some of the foods and substances you’re consuming daily could be throwing fuel on the hormonal fire. What your body once handled with ease—extra wine, sugary treats, or late-night snacks—now feels like it derails your entire system.

Hormones run the show.

They control everything from your metabolism and mood to your energy levels, sleep quality, and even how your body stores fat. When they’re out of balance, it’s like trying to drive with the handbrake on—exhausting, frustrating, and going nowhere fast.

But here’s the empowering truth: you can regain control. It starts with knowing which foods are working against you and making small, manageable swaps to support your body through this transition.

Let’s dive into the 10 biggest hormone wreckers hiding in your kitchen—and, more importantly, how to replace them with nourishing alternatives that help you feel like yourself again.

1. Alcohol: Your Sleep and Mood Disruptor

• Why It Wrecks Hormones: Alcohol raises estrogen and cortisol levels, throwing your hormone balance off track. It also disrupts deep sleep, worsens hot flushes, and slows liver detoxification—vital for clearing excess hormones.
• Simple Swap: Cut back on alcohol by swapping wine or cocktails for sparkling water with fresh lime or herbal mocktails. Your liver (and your sleep) will thank you.

2. Processed Foods: Inflammation in a Packet

• Why It Wrecks Hormones: Processed foods are loaded with trans fats, refined sugars, and additives that spike insulin and trigger chronic inflammation—both of which mess with estrogen and progesterone.
• Simple Swap: Opt for whole, unprocessed foods. Think roasted veggies, quinoa salads, and homemade snacks over packaged, processed options.

3. Artificial Sweeteners: The Sneaky Saboteurs

• Why It Wrecks Hormones: Artificial sweeteners like aspartame and sucralose confuse your body, disrupting insulin sensitivity and increasing sugar cravings.
• Simple Swap: Sweeten naturally with stevia, raw honey, or dates. Or better yet, retrain your taste buds to enjoy the natural sweetness in whole foods.

4. Gluten: The Gut-Hormone Connection

• Why It Wrecks Hormones: Gluten can inflame the gut lining in sensitive individuals, leading to leaky gut. This triggers immune responses that disrupt hormone production and balance.
• Simple Swap: Try gluten-free grains like quinoa, buckwheat, or brown rice, and watch how your digestion and mood improve.

5. Processed Sugars (Especially Fructose): Insulin Chaos

• Why It Wrecks Hormones: Excess sugar spikes insulin and leads to insulin resistance—a major driver of hormonal imbalance, belly fat, and energy crashes.
• Simple Swap: Cut back on sweets by reaching for fruit, dark chocolate (85%+), or cinnamon-spiced snacks to curb sugar cravings.

6. Caffeine: Cortisol Overload

• Why It Wrecks Hormones: That second (or third) cup of coffee spikes cortisol, your stress hormone, which can interfere with thyroid function and increase anxiety.
• Simple Swap: Swap one coffee for herbal teas like rooibos or adaptogen blends that support your adrenals without the crash.

7. BPA (Bisphenol A): The Plastic Problem

• Why It Wrecks Hormones: BPA, found in plastics and food packaging, mimics estrogen in the body, leading to estrogen dominance.
• Simple Swap: Store food in glass or stainless steel containers and avoid microwaving food in plastic.

8. Phthalates: Hidden in Everyday Products

• Why It Wrecks Hormones: Phthalates, often in cosmetics and plastics, disrupt the endocrine system and can mess with estrogen and testosterone balance.
• Simple Swap: Choose phthalate-free beauty and cleaning products. Look for “fragrance-free” labels or natural alternatives.

9. Seed Oils: Inflammation in Disguise

• Why It Wrecks Hormones: Seed oils (like canola, soybean, and sunflower) are high in omega-6 fats, which fuel inflammation and can interfere with hormonal health.
• Simple Swap: Cook with extra virgin olive oil, avocado oil, or coconut oil for better hormone support.

10. Excessive Red Meat and Dairy: Hormone Overload

• Why It Wrecks Hormones: Conventional red meat and dairy can contain added hormones and antibiotics that disrupt your natural hormone production.
• Simple Swap: Choose organic, grass-fed meats and dairy or opt for plant-based alternatives like almond milk or tofu.

Small Swaps, Big Changes: Your Hormone-Friendly Toolkit

You don’t need to overhaul your life overnight. Tiny, consistent changes can restore your hormonal balance and help you feel more like yourself. Start with these simple swaps:

1. Olive or Coconut Oil → Replace seed oils for cooking.
2. Glass Storage Containers → Ditch plastic and BPA exposure.
3. Sparkling Water with Lime → Swap for your nightly wine.
4. Fruit or Dark Chocolate → Ditch processed sugars.
5. Herbal Teas → Cut down on coffee.
6. Natural Sweeteners → Say goodbye to artificial sweeteners.
7. Organic Meats & Dairy → Reduce hormone exposure.
8. Fragrance-Free Products → Limit phthalate exposure.
9. Whole Grains → Cut back on gluten.
10. More Water → Hydrate instead of reaching for fizzy drinks.

Your Hormones Are Listening

Think of your hormones like a finely tuned orchestra—every choice you make either keeps them in harmony or throws them out of tune. You don’t need to be perfect. But small swaps? They’re like gentle notes that build a beautiful, balanced symphony in your body.

Ready to take control of your hormonal health? Download my Perimenopause Blueprint and learn exactly how to support your hormones with easy, sustainable changes. Let’s get your energy, mood, and body back in sync—one simple step at a time.