Eve Blog
5 Food Habits For Healthy Hormones
The food you eat has the power to either support the optimal functioning of your hormones, or contribute to hormone imbalance. So when it comes to balancing your hormones, nutrition is a pretty big deal. Plant-based, low carb, keto, fasting, celery juice, gluten-free, dairy-free, organic, vegetarian, paleo—type ‘the best way to eat for health’ into your Google search bar and plethora of conflicting information that comes back both conflicting and overwhelming. Probably enough to make you think this topic is far too confusing to understand, let alone put into practise. We get it. That’s why we’re taking this topic right back to the tried and true basics of nutrition for women’s health. We asked our Health Consultants, (A.K.A the wonderful team that includes clinical nutritionists, NZ registered dieticians and naturopaths), about what they eat to balance their hormones & why. Rather than bore you with food diaries, we’ve turned what they told us into 5 ways to support your hormones through food. A word of caution: These tips are fairly broad, because no offence dear reader, but we don’t know you from a bar of soap. We are all so different. For example, some people do really well on starchy carbs such as potatoes, kumara and gluten free grains, whereas for others, these types of foods can leave them feeling sleepy and unsatisfied. 1. BREAK-THE-FAST WITH PROTEIN Healthy hormone eating 101: to keep your hormones happy, you need good blood sugar balance, which means eating to stay satisfied and to avoid feeling shaky, unfocused or moody when hungry (all signals that your blood sugars might be taking a nosedive). Our Health Consultants warn against signs such as craving carbs and sugar, or feeling constantly hungry. These are signals that you’re not fuelling your body well, and this can contribute to unhappy hormones. Starting the day with a nourishing, balanced breakfast that stabilises your blood sugar levels is one of the best and simplest ways to support balanced hormones. The thing is most traditional ‘breakfast’ food is high carb, has a high glycemic index (GI) - meaning that it turns to sugar in the blood very fast - and leaves you looking for the snacks come 10am. The solution: eat a protein-rich breakfast within a couple of hours of waking. Protein supplies amino acids which are crucial for the body to repair itself and make its own essential hormones. Protein also provides steady, sustainable energy that will keep you full for longer. Our Health Consultant’s favourite sources of protein at breakfast time include: 2-3 free range eggs; A natural protein powder added to a smoothie (avoid ones with any funny looking ingredients or sugars e.g. maltodextrin, sucralose etc); Nuts & seeds; Natural greek yogurt (if you tolerate dairy well); Salmon or other fresh fish; Leftover mince or steak (free range and organic preferably). By starting your day with a good hit of protein, you should find you feel grounded and focused, and don’t feel a need to snack before lunchtime. Try it and report back! 2. DON’T SKIMP ON HEALTHY FATS For a while, fat was the most misunderstood macronutrient of all. For years we were told that fat free = healthy, and that cholesterol and saturated fats were bad. Thankfully for our health and hormones, science has shown the error of our ways and now demonising dietary fats is so 2005. Our Health Consultants love healthy fats as they contain a range of key fat-soluble vitamins, such as A, D, E, and K, and provide slow burning energy to compliment the energy from carbohydrates and keep blood sugar stable. Fats are also the precursors to our hormones—they are the raw materials we need to make hormones like progesterone, oestrogen, and testosterone. While high cholesterol is a concern for some people, low cholesterol can also translate to hormone imbalance. Our Health Consultants tell us that it’s all about eating the right kinds of fat to support healthy cholesterol levels, and steering clear of the not so great fats that increase the bad kind of cholesterol. Great sources of the right kind of fat include: Avocados; Nuts & seeds; Eggs; Coconut yoghurt; Cold pressed oils such as extra virgin olive, avocado and coconut; Fatty fish such as salmon and sardines. Avoid canola, rice bran and vegetable oils. 3. CARBS AREN’T THE ENEMY Low carb or ‘keto’ diets are somewhat of a buzz in the health and fitness world at the moment. The idea behind them being that without glucose from carbohydrates for energy, the body is ‘forced’ to use fat for fuel instead. While this sounds great in theory, the reality is that our bodies are a whole lot more complicated than that. Our Health Consultants have observed through clinical practice and scientific research that female sex hormones can be particularly sensitive to both under eating, and restricting entire food groups such as carbs. From a physiological standpoint, forcing the body to use ketones (fat) for energy can be more stressful than using glucose from carbohydrates. This can increase cortisol levels and throw your delicate balance of sex hormones out of whack, as the two are made from the same precursor hormone, pregnenalone. While we’ve seen some women with insulin-resistant hormone imbalances such as PCOS might do well on lower carbohydrate diet, many women find they simply need carbs to feel balanced, energised and healthy. Research suggests that non-inflammatory starches such as rice, potato, pumpkin and kumara are actually calming on our nervous systems; and can support the cortisol and stress response, and restful sleep. Eaten alongside a source of both protein and fat, gentle carbohydrates promote stable blood sugar, energy and mood. Win, win, win. 4. GREENS ARE IMPORTANT Eat your greens. Quite possibly the most basic but most important nutrition advice there is. Before you roll your eyes and tell us you’ve heard it all before, just listen. Leafy greens such as spinach, kale, watercress, silverbeet and micro greens are amongst the most nutrient-dense foods on the planet and are also full of fibre, folic acid, chlorophyll, and a whole heap of other micronutrients and phytochemicals. No where else can you find calcium, magnesium, iron, potassium, phosphorous, and zinc, as well as vitamins A, C, E and K in a tasty, ready-to-eat package. Our bodies need nutrients to do pretty much everything; like make all of our hormones, give us energy, rejuvenate our cells, detoxify last nights pinot gris and so on. If you don't eat foods with the nutrients you need, your body cannot produce hormones correctly or maintain hormonal balance because it simply doesn't have the building blocks to do so. A top tip from our Health Consultants is to aim for a serving of greens with each meal. Whether that's in a smoothie, salad, slaw, stir fried, steamed or otherwise - it’s all good. Just play around to find what works for you. For more support in the nutrient department, try All Systems Glow -All-in-one support for your skin, hair, and hormones. 5. SOUL FOOD IS IMPORTANT TOO Yes, food is fuel and nourishment; but it’s also a whole lot more than that. It’s pleasure, experience, comfort and often a form of socialising too. Our Health Consultants always highlight with their clients that eating nutrient dense wholefoods doesn’t need to mean feeling restricted, deprived or as though you’re missing out. At Eve, we’re pretty passionate about eating well, but we’d be lying if we said there were never gluten-free brownies cooling in the kitchen or dark chocolate being passed around at 3pm. It’s all about finding a way of eating that’s sustainable, and usually that means finding the sweet spot between feeding your body and your soul. Let’s face it, even stressing about food is still a form of stress, which we probably don’t have to tell, isn’t that great for your hormones either. The key takeaway from our Health Consultant’s point of view? Do the best that you can, when you can, and try not to get caught up in the details. Nutrition isn’t all or nothing; something is always better than nothing.
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Let’s Talk About Stress, Baby! With Sexologist Chantelle Otten
We have teamed up with renowned sexologist Chantelle Otten to bring you a special guest blog series, with insights on some of the juicy tidbits sex-ed may have missed!Stress—it’s a word we hear constantly, and yet many of us don’t realise just how much it can shape every aspect of our wellbeing, including our sexual health. While stress is a normal part of life, understanding how it impacts libido and learning how to manage it can be a game-changer. Let’s dive into how stress affects us, both physically and emotionally, and explore ways to restore balance. The Science Behind Stress and Libido Stress is a natural response to challenges or threats, designed to help us survive. When we’re stressed, our bodies release cortisol, a hormone that activates the “fight or flight” response. This response prioritises survival by diverting energy from non-essential systems, including reproduction.When cortisol levels remain elevated over time—due to chronic stress, deadlines, or life pressures—it can suppress the production of sex hormones like oestrogen and testosterone. These hormones play a key role in sexual desire, so it’s no surprise that stress can lead to a dip in libido.Additionally, stress can decrease blood flow to the genitals, making it harder to feel aroused. Over time, this physiological response can create a feedback loop, where stress diminishes desire, and the frustration from low libido creates even more stress. It’s a cycle that can feel difficult to break. The Emotional Toll of Stress Beyond its physical effects, stress has a profound impact on our emotional and mental state, which is just as crucial when it comes to intimacy. When we’re overwhelmed, it’s hard to relax or be present in the moment. Racing thoughts, anxiety, and constant to-do lists can make it nearly impossible to connect with a partner—or even ourselves—on a deeper level.Stress can also trigger negative self-talk. Thoughts like “I’m not good enough” or “Something must be wrong with me” can lead to insecurities, further dampening desire. This emotional weight often leaves us feeling distant, not just from our partners, but from our sexual selves. Stress and Connection: How Relationships Are Impacted Stress doesn’t exist in a vacuum—it seeps into our relationships. When one or both partners are stressed, communication can become strained. Small disagreements can escalate quickly, and the emotional distance can start to grow.It’s also common for stressed partners to misinterpret a drop in libido as a sign that something is wrong with the relationship, rather than recognising it as a natural response to external pressures. This misunderstanding can create tension, reinforcing the stress-libido cycle. Breaking the Cycle The good news? Stress doesn’t have to dominate your intimate life. Here are some effective ways to break the cycle and create space for connection and desire:1. Prioritise Mindfulness: Mindfulness practices like meditation or deep breathing can help lower cortisol levels and bring you back to the present moment. This doesn’t just reduce stress—it also makes it easier to connect with your body and your partner.2. Move Your Body: Gentle exercise, such as yoga or walking, can work wonders for stress management. It promotes the release of endorphins, our body’s natural mood lifters, and helps improve overall wellbeing.3. Schedule Time for Intimacy: When life gets hectic, intimacy often takes a back seat. Scheduling time for connection—whether it’s a date night or simply sharing a relaxing evening together—can help rebuild the bond and nurture desire.4. Create a Ritual for Relaxation: Setting aside time each day to unwind—whether with a warm bath, soothing music, or journaling—can help your body and mind shift out of survival mode.5. Seek Support When Needed: Sometimes, stress requires more targeted support. Talking to a therapist or exploring natural supplements designed for hormonal balance can be helpful in managing the physical and emotional toll of stress. Supporting Your Libido Through the Chaos It’s important to remember that libido naturally ebbs and flows with life’s changes. Stress is a part of being human, but it doesn’t have to take over. By caring for your body, mind, and relationships, you can create space for desire to return at its own pace.Your body and mind are deeply connected—when you nurture one, the other benefits too. So here’s to a year of balance, wellbeing, and feeling empowered to manage stress in ways that support not just your libido, but your overall happiness and health.
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Can orgasms actually help with period pain? (yes, and here's the science)
If you needed a scientifically backed excuse to lean into your libido during your period, this might be it. Here are some of the most commonly asked (or quietly searched 👀) questions about periods and orgasms - along with what’s actually going on in your body. Can orgasms help with period pain? Summary: Orgasms release dopamine, a neurotransmitter that increases your pain tolerance and reduces cramp intensity. The science: When you climax, your brain releases dopamine, a chemical messenger involved in how your body processes pain. More dopamine means a higher pain tolerance, which means less cramping. That's not a wellness myth, that's your own chemistry doing its thing. Endorphins released during orgasm also improve blood flow to the uterus, which helps ease cramps further and promotes relaxation. The combination of the two is why a lot of people notice they feel genuinely better after sex or masturbation during their period. Why do you feel more turned on during your period? Summary: It's hormonal. Oestrogen rises as your period starts while progesterone stays low, which drives a higher sex drive during this phase. The science: Before your period arrives, both oestrogen and progesterone drop sharply. Once bleeding starts, oestrogen begins to climb again while progesterone stays low. That specific hormonal combination is what causes a noticeably higher libido for many people during menstruation. Your body isn't being strange. It's being quite deliberate. Can orgasms make your period end faster? Summary: Possibly. Oxytocin released during orgasm causes uterine contractions that may help push blood out more quickly. The science: When you orgasm, your body releases oxytocin, the hormone responsible for controlling uterine contractions. Those contractions during climax are thought to help the uterus expel blood faster. Researchers haven't fully confirmed the mechanism yet, but the pattern is well-documented enough that it's unlikely to be coincidence. If you've ever noticed your period seemed lighter or shorter after sex, that's probably why. Are orgasms during your period actually better? Summary: Often, yes. Increased blood flow during menstruation raises genital sensitivity, which can make orgasms feel more intense than usual. The science: Menstruation increases blood flow and circulation throughout the pelvic region, which also increases arousal and sensitivity. The result is that orgasms during your period can feel noticeably stronger than at other points in your cycle. Your body has set up quite the incentive structure here. ...What about the mess? Summary: Manageable. Menstrual discs and cups sit high enough to contain blood during sex or with toys. The science: If the appeal is there but the practicalities feel off-putting, menstrual discs and cups sit higher in the vaginal canal and can contain blood during internal penetration. Worth knowing if that's the thing holding you back. Just note they are not a form of contraception, and STI protection still applies during period sex. In summary… Your period and your sex drive are more connected than most of us were ever taught. And acting on the desire can be really helpful for pain, sleep, cycle length, and mood. School sex-ed skipped this one entirely. We're catching you up.
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