How Seasonal Changes Affect Hormones

March marks the transition from winter to spring - a time of renewal, increasing daylight, and shifting temperatures. While this change can feel energising, it can also disrupt hormonal balance, affecting mood, metabolism, and overall wellbeing. Understanding how seasonal changes impact your hormones can help you support your body through this transition.

1. Melatonin & Sleep Cycles

As the days get longer, your body produces less melatonin, the hormone that regulates sleep. This shift can lead to lighter sleep or difficulty falling asleep, especially if you've been used to longer nights over winter.

How to support: Expose yourself to morning sunlight to help reset your circadian rhythm. Limit screen time before bed to avoid blue light interfering with melatonin production. Maintain a consistent bedtime routine, even as the evenings become brighter.

2. Cortisol & Stress Resilience

Cortisol, your main stress hormone, follows a natural rhythm that can be affected by seasonal changes. Springtime often brings increased activity, social plans, and new routines, which can spike cortisol levels if not managed properly.

How to support: Prioritise morning movement like a gentle walk or yoga to balance cortisol levels. Practice stressmanagement techniques such as deep breathing or meditation. Nourish your body with whole foods and avoid excessive caffeine or sugar, which can contribute to cortisol spikes.

3. Oestrogen & Metabolism

With increased daylight and rising temperatures, your metabolism may naturally shift. Oestrogen levels fluctuate with the seasons, and in spring, you may notice changes in appetite, energy levels, and digestion.

How to support: Eat seasonally with fresh, fibrerich foods to support gut health and hormone metabolism. Include cruciferous vegetables (broccoli, kale, cauliflower) to support oestrogen detoxification. Stay hydrated to aid digestion and circulation.

4. Serotonin & Mood Stability

Longer days and increased sunlight boost serotonin, your ‘feelgood’ hormone. This can improve mood and energy, but if serotonin levels fluctuate too quickly, you might also experience mood swings or irritability.

How to support: Get at least 20 minutes of natural daylight exposure daily. Eat foods rich in tryptophan (such as oats, bananas, nuts, and seeds) to support serotonin production. Keep up regular movement to naturally enhance serotonin levels.

5. Thyroid Function & Energy

Your thyroid plays a crucial role in regulating metabolism and energy. Seasonal shifts, especially after winter, can sometimes lead to sluggishness or fluctuations in energy levels.

How to support: Ensure you're getting enough iodine and selenium (found in seaweed, Brazil nuts, and fish) to support thyroid function. Reduce processed foods and prioritise nutrientdense meals. Manage stress, as cortisol imbalances can interfere with thyroid hormone production.

Spring Hormone Reset: Simple Daily Habits

Want to feel your best as you transition into spring? Try these daily habits to support hormonal balance:

☀️ Morning: Get sunlight exposure within 30 minutes of waking. 🥗 Midday: Eat a proteinrich meal with fibre to stabilise blood sugar. 🚶‍♀️ Afternoon: Move your body - go for a walk, stretch, or do some light strength training. 🛀 Evening: Wind down with a calming routine- Epsom salt baths, herbal teas, and bluelight blockers can help. 😴 Night: Prioritise good sleep hygiene to keep melatonin and cortisol in balance.

Final Thoughts

Your hormones respond to seasonal changes just as much as your mind and body do. By making small lifestyle adjustments in March, you can support your wellbeing, maintain stable energy, and ease into spring feeling balanced and refreshed. Listen to your body, nourish it well, and embrace the seasonal shift with intention!