Hormones are the body's little messengers that affect everything from energy and sleep to how we handle stress. When they fall out of balance we can feel off rhythm – but there are gentle ways to support the body back toward harmony.

1. Nutrition that builds from within

Research shows that colorful plants, whole foods and good ingredients give the body important building blocks for normal function. Eating plenty of vegetables, fruit, legumes, nuts and seeds provides fiber, minerals and natural bioactive compounds that support wellbeing.

✨ Tip: Aim for the National Food Agency's recommendation of 500 grams of fruit and vegetables per day – preferably in all the colors of the rainbow.

2. Plant-based superfoods for inspiration

Sometimes nature can give us a little extra support in daily life. The blend Hormone Harmony from Superfood & berries contains five plant ingredients with long tradition and exciting research behind them:

• Ashwagandha – has shown promising effects on stress and sleep quality in clinical studies (Choudhary et al., 2017; Langade et al., 2019).
• Maca – traditionally used in the Andes and studied for its content of nutrients that may contribute to energy and vitality (Gonzales et al., 2012).
• Lucuma – rich in natural sweetness and fiber, often used as a nutritious alternative in smoothies and baking.
• Cinnamon – has been investigated for its potential to affect blood sugar regulation (Akilen et al., 2010).
• Goji berries – contain natural antioxidants, including carotenoids, which can contribute to cellular protection (Amagase & Farnsworth, 2011).

Important: the results from the studies are promising but not definitive. These ingredients work best as part of a whole – together with good sleep, movement and stress management.

3. Friendly daily habits for hormonal balance

Beyond food there are several simple ways to give the body more harmony:

• Sleep – the hormones' own recovery place. Try creating a calm evening routine with screen-free time.
• Stress breaks – short moments of stillness, breathing or nature walks help the body find balance.
  
• Joyful movement – choose a form of exercise that feels fun, making it easier to keep up.
  
• Natural rhythm – listen to your body and allow yourself to follow its signals.

4. A cup of care – how to use Hormone Harmony

• Evening drink: mix with warm plant milk for a peaceful moment.
• Smoothie boost: give your berry or banana smoothies an extra twist.
• In baking: try it in energy balls or raw cookies to combine nutrition and enjoyment. Recipe ideas can be found here.

Closing words

Hormone balance is not about perfection, but about small steps in the right direction. Nutrition, movement, rest and stress management together build the whole that allows the body to play its symphony a little more in harmony. 🌺

Sources (selection):

• Choudhary, D. et al. (2017). Journal of Ethnopharmacology, 190, 246–253.
• Langade, D. et al. (2019). Cureus, 11(9): e5797.
• Gonzales, G.F. et al. (2012). Evidence-Based Complementary and Alternative Medicine, 2012, 193496.
• Akilen, R. et al. (2010). Diabetic Medicine, 27(11), 1159–1167.
• Amagase, H. & Farnsworth, N.R. (2011). Food Research International, 44(7), 1702–1717.