Winter is here, and it’s brought both the cold weather and glittering fairy lights ready for the festive season.  

And, unfortunately, the cold weather is just as unkind to your hormones as it can be to your heating bill.  

Natural fluctuations in oestrogen, progesterone, and testosterone can feel harder to manage due to shorter days, less sunlight, and indulgent winter habits. 

Here are some steps on how to balance your hormones so you can keep the disruptive symptoms at bay.

Soak up the sunlight (even in January)

It might not feel appealing when the weather is grey and dreary, and you’re low on energy, but getting outside, even for a short walk, can do wonders for your hormones. Natural light helps regulate your circadian rhythm, supports healthy hormone production, and can boost mood during the darker winter months. 

 Aim for at least 20 minutes of sunlight daily, and consider taking a vitamin D supplement to ensure your levels stay topped up, especially when sunlight is limited. But even on cloudy days, just being outdoors can make a difference to your hormonal balance and overall well-being.

Eat a nourishing diet

A healthy diet helps your body manage temperature changes, fight off winter colds, and produce hormones more effectively. Vitamin D is especially needed in winter, so include foods such as oily fish, fortified dairy, and egg yolks in your diet. Since it’s difficult to always understand how to balance your hormones, taking a supplement for Vitamin D is also recommended. 

Healthy fats are essential for hormone production, including oestrogen and progesterone. Avocados, nuts, seeds, oily fish, and olive oil are excellent sources that help keep your hormones balanced. 

It’s important to pay attention to the foods you’re eating and try to limit sugary, highly processed options. Too much sugar, insufficient fibre, nutrient deficiencies, and an imbalanced intake of protein, fat, and carbohydrates can all affect your hormones. During winter, we often crave higher-calorie, sugary, and processed foods, so being mindful of your choices can help support hormonal balance.

Stay active

Getting outside and moving your body doesn’t just give you the benefits of sunlight exposure; it is also great for your hormones. Regular exercise boosts endorphins and helps regulate stress hormones like cortisol.  

Opt for the type of movement that makes you actually feel good, whether you like yoga, brisk walking or prefer dancing around at home. Even low-intensity movement, such as stretching or Pilates, can help stabilise fluctuations in oestrogen and progesterone by improving your circulation and reducing inflammation.  

This regular activity also improves insulin sensitivity, which is essential for preventing blood sugar spikes that can worsen symptoms of hormonal imbalance. Since winter often encourages more sedentary habits, adding gentle daily movement to your routine can make a big difference in keeping your hormones happy. 

Manage your stress levels

Shorter daylight hours and the busy Christmas period can increase stress and raise cortisol levels over winter. 

“Cortisol plays a central role in the body’s stress response, and when it remains elevated, it can disrupt the normal hormonal feedback loops. This imbalance can affect the production of key hormones and impact mood, energy, and overall well-being. Even small steps to lower cortisol levels can have noticeable benefits for maintaining hormonal harmony.”

– Dr. Haleema Sheikh, Hormone Specialist at The Marion Gluck Clinic. 

Incorporating mindfulness practices into your daily routine, such as meditation, journaling, or breathwork, can be highly effective for keeping stress under control and supporting overall hormonal balance.

Stick to a consistent sleep schedule

The shorter days and reduced sunlight can disrupt your circadian rhythm, but there are steps you can take to keep your body clock on track.

Maintaining a consistent sleep schedule is key, as quality sleep supports hormonal balance. Disrupted sleep can be an early sign of imbalance, especially for women approaching perimenopause. 

Aim for 7–8 hours of sleep each night and create a calming bedtime routine. Dimming lights, avoiding screens, taking a warm bath, or sipping herbal teas can all help. These habits support melatonin production, which in turn benefits your entire hormonal system.

Get personalised treatment 
If you are feeling off this winter, it might be time to seek professional support on how to balance your hormones more precisely.

At the Marion Gluck Clinic, we are pioneers in Bioidentical Hormone Replacement Therapy (BHRT), offering a highly effective way to address hormone imbalances during the colder months and throughout the rest of the year. 

Our treatments are bespoke and tailored to each patient, because when it comes to hormones, there is no one-size-fits-all solution.

So, if you are experiencing symptoms of hormone imbalance and want to feel like yourself again, book an online appointment with one of our expert hormone doctors and start your journey to better hormonal health.