Mood Swings, Fatigue, Weight Gain?

Do you find yourself suffering from mood swings? One minute, you’re fine and the next, everything feels overwhelming. If this sounds familiar, you’re not imagining things. Your hormones might be out of balance.

Hormones control everything from your energy levels and metabolism to your mood and sleep, so when they start shifting, especially in your late 30s, 40s, and beyond it can feel like your body is completely out of sync.

But here’s the good news.

You’re not powerless. A few simple lifestyle changes can help bring things back into balance, so you can start feeling like yourself again.

In this week’s newsletter let’s talk about why your hormones might be acting up, what signs to look out for, and what you can do to reset your body naturally.

How Do You Know If Your Hormones Are Out of Balance?

You don’t need a blood test to know when something feels off. Your body sends plenty of signals when your hormones aren’t playing nice.

Some of the most common signs include feeling constantly tired, even when you get enough sleep, bloating or puffiness that won’t go away, weight creeping up, especially around your midsection, mood swings, irritability, or anxiety that seem to come out of nowhere.

Like trouble falling asleep or waking up at 3 a.m. for no reason, strong cravings for sugar, carbs, or salty snacks, dry skin or thinning hair. Sound familiar? You’re not alone. Hormonal shifts are totally normal, but they don’t have to take over your life.

Why This Happens…and it’s not just ageing

Your hormones naturally change as you get older, but that’s not the only reason you might be feeling off. Things like stress, diet, sleep and even daily habits can throw your hormones out of balance - sometimes without you even realising it.

Cortisol, your stress hormone, goes up when you’re constantly overwhelmed, leading to weight gain (especially around your belly), poor sleep, and cravings for sugar and carbs. Insulin, which controls blood sugar, can get thrown off if you’re eating a lot of processed foods or skipping meals, leaving you feeling tired and moody. Estrogen and progesterone fluctuations can cause everything from brain fog to digestive issues to disrupted sleep.

Here are some simple steps you can follow to take back control of your life:

Balance Blood Sugar with the Right Foods

What you eat plays a huge role in how you feel. If your meals leave you sluggish or craving sugar, it’s a sign your blood sugar is out of balance.

Eating protein, healthy fats, and fibre at every meal helps stabilise energy and keeps cravings in check. Try starting your day with a breakfast that includes protein (like eggs or Greek yogurt) and healthy fats (like avocado or nuts) instead of reaching for toast or cereal.

Swapping processed carbs for whole, nutrient-dense foods can help keep your hormones steady.

Manage Stress Before It Manages You

Stress is a hormone disruptor, and it’s everywhere. You can’t always remove stress from your life, but you can change how your body responds to it.

Simple things like taking deep breaths, journaling, or even stepping outside for fresh air can lower cortisol levels. If you’ve been running on empty, give yourself permission to slow down. Your hormones will thank you for it.

Get Better Sleep (Even If You’re Waking Up at 3 A.M.)

If your sleep has been all over the place, your hormones might be to blame, but poor sleep can also make hormone imbalances worse.

It’s a cycle, and the best way to break it is by creating a nighttime routine that actually helps you wind down.

Try reducing screen time an hour before bed, keeping your room cool and dark, and sipping on herbal tea instead of wine. Alcohol can disrupt sleep more than you think. Small tweaks like this can make a big difference in how rested you feel.

Move Your Body in a Way That Feels Good

You don’t have to spend hours in the gym to support your hormones. Gentle movement like walking, stretching, or strength training is enough. Exercise helps regulate insulin, reduce stress, and keep your metabolism steady. The key is finding movement you enjoy, so it becomes something you look forward to, not another chore.

Hormonal changes are a normal part of life, but that doesn’t mean you have to accept feeling tired, moody, or out of sync.

When you start paying attention to what your body needs, nourishing foods, rest, movement and stress management you’ll start feeling the difference.

Your body is always working to keep you balanced. Sometimes, it just needs a little extra support. Start with small changes, listen to how you feel, and remember, you have more control over your hormones than you think.

Until next time, take care and be kind to yourself.

The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Salmon with Roasted Vegetables and Quinoa

Ingredients:

For the Salmon:

• 2 salmon fillets

• 1 tbsp extra virgin olive oil

• 1 clove garlic, minced

• Juice of 1/2 lemon

• 1/2 tsp turmeric

• 1/2 tsp dried oregano

• Salt and black pepper to taste

For the Roasted Vegetables:

• 1 cup Brussels sprouts, halved

• 1 red bell pepper, sliced

• 1/2 red onion, sliced

• 1 tbsp olive oil

• 1/2 tsp smoked paprika

• 1/2 tsp sea salt

For the Quinoa:

• 1/2 cup quinoa

• 1 cup water or vegetable broth

• Pinch of salt

For Garnish:

• 1 tbsp pumpkin seeds

• 1 tbsp fresh parsley, chopped

Method

Prepare the Quinoa

1. Rinse quinoa under cold water.

2. In a pot, bring water or broth to a boil, add quinoa and a pinch of salt.

3. Reduce heat, cover, and simmer for 12-15 minutes, or until fluffy. Set aside.

Roast the Vegetables

1. Preheat oven to 200°C (400°F).

2. Toss Brussels sprouts, red bell pepper, and red onion with olive oil, smoked paprika, and sea salt.

3. Spread evenly on a baking tray and roast for 20-25 minutes, flipping halfway through.

Cook the Salmon

1. In a small bowl, mix olive oil, garlic, lemon juice, turmeric, oregano, salt, and black pepper.

2. Coat the salmon fillets with the mixture.

3. Heat a pan over medium-high heat and sear the salmon for 4-5 minutes per side, or until cooked through.

Assemble and Serve

• Plate the quinoa, roasted vegetables, and salmon together.

• Sprinkle with pumpkin seeds and fresh parsley for extra nutrients and crunch.

• Enjoy a nourishing, hormone-balancing meal that keeps you full and energised.

Salmon provides omega-3s to reduce inflammation and support brain function, while quinoa offers slow-releasing carbohydrates that stabilise blood sugar. Roasted vegetables deliver fibre and antioxidants, and pumpkin seeds are packed with zinc and magnesium, two key minerals for hormone regulation.