Comprehensive women’s health care: hormones, microbiome, and practical tips

Why Hormonal Balance Is Key

Hormones control the cycle, ovulation, metabolism, mental well-being and immunity. The most common picture of a disturbed balance is oestrogen dominance – sometimes with normal oestrogen levels, but too low progesterone. Result: heavier menstruation, PMS, breast tenderness, water retention.

Most common triggers of hormonal imbalance

• Chronic stress and sleep deprivation – when we are under stress for a long time or do not get enough sleep, the body produces more cortisol (stress hormone). This disrupts the so-called HPA axis (hypothalamus–pituitary–adrenal glands), which also controls the production of sex hormones. The result can be mood swings, irregular cycles, fatigue, or decreased libido.

• Disrupted microbiome and slow elimination – the gut is not just about digestion – it also participates in processing and eliminating hormones. If the microbiome is weakened (e.g. after antibiotics, an unsuitable diet) or if stool stagnates, oestrogen is recycled back into the bloodstream. This leads to an excess of it and symptoms such as PMS, sore breasts or bloating.

• Diet poor in fibre and healthy fats

  • Fibre helps to bind and remove excess hormones from the body.

  • Healthy fats (omega-3, avocado, nuts, olive oil) are essential for the production of sex hormones.
    If your diet is lacking, your body doesn't have the 'building blocks' for proper hormonal balance.

• Endocrine disruptors – these are substances from the external environment that mimic or disrupt hormonal signals in the body. They can be found, for example, in plastics (BPA), synthetic perfumes, parabens in cosmetics and pesticides. Long-term exposure can contribute to fertility problems, menstrual discomfort and weakening of the thyroid gland.

• Perimenopause and menopause – the natural decline in oestrogen and progesterone brings hot flushes, sleep disturbances, vaginal dryness and mood swings. It's a natural process, but its intensity also depends on lifestyle, stress and overall women's health.
  

Perimenopause and menopause: what happens

Perimenopause is the period before the last menstruation. Hormonal fluctuations cause hot flushes, insomnia, mood swings, irregular cycles and decreased libido.

Menopause occurs after 12 months without bleeding – oestrogen and progesterone are permanently low. Vaginal dryness, skin deterioration and risk of osteoporosis are often added.

Tips for this period:

• Strength and aerobic exercise - strength training helps maintain muscle and bone density, aerobic activities (walking, cycling, swimming) support the heart, lungs and metabolism.

• Regular sleep and relaxation techniques - getting enough sleep reduces stress and helps hormonal balance; relaxation techniques (yoga, breathing exercises, meditation) can relieve hot flushes and anxiety.

• A diet with plenty of protein, healthy fats and probiotics for women - proteins protect muscles, healthy fats (omega-3, olive oil, nuts) support hormones and nerves, and probiotics maintain a balanced intestinal and vaginal microbiome.
  

Microbiome × hormones: the invisible connection

Did you know that our intestines also affect hormones? Billions of bacteria live in our intestines, which we call the gut microbiome. And among them is a special group – the estrobolome. The estrobolome is a part of the gut microbiome that helps process oestrogen – one of the most important female hormones.

• If the intestines are working properly, excess oestrogen is eliminated from the body.

• If the gut balance is disrupted (constipation, poor diet, antibiotics), oestrogen is returned to the blood. This leads to so-called oestrogen dominance – sore breasts, heavier periods, bloating, mood swings or hormonal acne.

How to support the estrobolome?

• Fibre from vegetables, legumes and whole grains,

• Fermented foods (sauerkraut, kefir),

• Plenty of fluids and regular bowel movements,

• Probiotics for women - specifically selected bacteria for the gut and vagina

👉 Healthy intestines also mean better hormonal balance.

Natural support: herbs and nutrients

In addition to medical care, nature can also provide gentle support - herbs and nutrients that women have been using for centuries. Here are some proven ways to naturally support your cycle and hormonal balance.

If you have diagnoses, are taking medication, are pregnant or breastfeeding, always consult your choice with a specialist.

1) Chaste tree (Vitex agnus-castus)

This plant affects the so-called hormonal axis (hypothalamus–pituitary gland–ovaries). It supports the production of progesterone, which is often unbalanced with oestrogen.

• What it helps with: relieves PMS (irritability, mood swings, breast pain), regulates irregular cycles.

• Form: tincture or ground fruit (often in capsules).

2) Dandelion – Root

The dandelion is a well-known herb for the liver – it supports its detoxification pathways. The liver plays a key role in breaking down excess oestrogen.

• What it helps with: in oestrogen dominance (heavy periods, sensitive breasts, water retention).

• Form: ground or cut root – prepared as a tea or decoction.

3) Rhodiola (Rhodiola)

It belongs to the so-called adaptogens – herbs that increase the body's resistance to stress. It helps balance cortisol levels (the stress hormone).

• What it helps with: in case of mental strain, exhaustion, fatigue and reduced concentration. It supports inner balance and a more stable mood.

• Form: tincture or capsules.

4) Yarrow

A traditional women's herb with effects on the uterus and blood circulation. It has antispasmodic and anti-inflammatory effects.

• What it helps with: with menstrual cramps, painful or irregular menstruation, as well as PMS.

• Form: tea or tincture.

5) Probiotics for women

They are not herbs, but friendly bacteria that support the gut and vaginal microbiome. They also affect the processing of oestrogen in the gut.

• What it helps with: in cases of oestrogen dominance, frequent vaginal infections, bloating or digestive issues.

• Form: capsules or vaginal probiotics (as needed).
  
  

Recommended products

• Vitex tincture / ground fruit – cycle, PMS, hormone fluctuations

• Dandelion – root – liver, oestrogen balance

• Rhodiola tincture – stress, exhaustion

• ProViotic vegan probiotic – microbiome, immunity, estrobolome

• Yarrow tincture – cycle, pain, anti-inflammatory effects

  
  

Diet and habits for hormonal balance

• Healthy fats: olive oil, nuts, avocado, flax and chia seeds

• Cruciferous vegetables: kale, broccoli, cabbage – supports oestrogen metabolism

• Proteins: tofu, fish, legumes – stable blood sugar → stable cortisol

• Fibre + probiotics for women – the microbiome and hormones go hand in hand

Minimise:

• Sugar and ultra-processed foods - cause energy fluctuations, inflammation and excessive insulin load.

• Excessive alcohol and caffeine - in larger quantities, these disrupt sleep, stress response, and the liver, which is crucial for hormone metabolism.

Regimen:

• Consistent sleep rhythm

• Walks, breathing exercises, gentle yoga - help reduce stress and balance cortisol levels, which also supports hormonal balance.
  
  

Home check for hormonal imbalance

If combinations of these symptoms occur, the body is signalling a hormonal imbalance:

• Irregular menstruation, PMS, changes in bleeding.

• Insomnia, overload, irritability.

• Bloating, constipation, hormonal acne or other skin fluctuations.

• Dryness of the mucous membranes, low libido.

Lasting more than a few weeks → consider an examination by a gynaecologist or endocrinologist (hormones, thyroid gland, iron, D, B12).

FAQ

Is oestrogen dominance the same as high oestrogen?
Not always. It can be a ratio – even with normal oestrogen, it can dominate if progesterone is lacking.

What supports a regular cycle?
Sleep, diet, a stable microbiome, and herbs like chasteberry or yarrow.

When to reach for dandelion?
In oestrogen dominance or slow excretion - it supports the liver and hormonal balance.

Does Rhodiola help with "hormonal stress"?
Yes - an adaptogen for stress, it increases resistance and stabilises the hormonal axis.

Will balancing hormones help with hormonal acne?
Yes. Hormonal acne is often related to oestrogen dominance or an excess of androgens. Supporting the gut and liver, stable sleep, a healthy diet and herbs like chasteberry or dandelion can alleviate its symptoms.

Women's hormones are sensitive to stress, diet and the microbiome. Hormonal imbalance does not arise overnight, but the body sends signals. Thanks to targeted support – through diet, herbs, probiotics and healthy habits – female balance can be restored gently, yet effectively.