Hormones are your body’s internal symphony - playing vital roles in energy, mood, metabolism, sleep, and reproductive health. But what most people don’t realise is that hormonal balance isn’t static. It shifts with your environment, your lifestyle, and yes, even the seasons.

Each season brings its own energetic rhythm - and supporting your hormones through these natural transitions can help you feel grounded, nourished, and resilient all year long. Here’s how to work with your body to support hormonal harmony through every season, using functional nutrition and lifestyle rituals that make a difference.

1. Vitamin D: Your Year-Round Sunshine Signal

Vitamin D isn’t just about bones - it’s a hormone precursor that influences everything from thyroid function to mood to insulin sensitivity [1]. In the darker months (especially fall and winter), natural light exposure plummets, and with it, your body’s ability to produce vitamin D.

Low vitamin D is linked to PMS, PCOS, irregular cycles, and low libido [2]. To support optimal levels:

• Prioritise midday sun in warmer months (no sunscreen for the first 10–30 minutes depending on skin tone)

• Supplement with D3 if you live in the Northern Hemisphere or if you test low

• Pair vitamin D with healthy fat for better absorption
  

2. Magnesium: The Unsung Hero of Hormonal Calm

Magnesium is involved in over 300 enzymatic processes, including oestrogen metabolism, cortisol regulation, and nervous system support [3]. Unfortunately, stress, caffeine, and processed foods can deplete it.

Magnesium supports smoother cycles, deeper sleep, and fewer mood swings - especially in the luteal (premenstrual) phase or during perimenopause [4].

Add it through:

• Leafy greens, pumpkin seeds, cacao, and avocados

• Epsom salt baths (especially in cooler seasons)

• A magnesium supplement for relaxation and sleep
  

3. Healthy Fats: The Building Blocks of Hormones

Every hormone in your body - oestrogen, progesterone, cortisol, even vitamin D - is made from cholesterol and fats. The key is getting the right kinds: anti-inflammatory, nutrient-dense fats that support hormone production and cellular health [5].

Daily sources to include:

• Extra virgin olive oil, avocados, and nuts

• Fatty fish like wild salmon or sardines (rich in omega-3s)

• Ghee or grass-fed butter (great in colder seasons for grounding warmth)
  
  

These fats stabilise blood sugar, reduce inflammation, and help carry fat-soluble vitamins like D and E - both crucial for hormone health.

4. Nervous System Regulation: Breathwork + Boundaries

You can’t balance your hormones if your nervous system is stuck in fight-or-flight. Chronic stress increases cortisol, which suppresses progesterone and disrupts the delicate dance of other hormones like insulin and thyroid [6].

Simple daily rituals to regulate your stress response:

• Try 3-5 minutes of box breathing (inhale-hold-exhale-hold for 4 counts each)

• Set digital boundaries: no emails before breakfast or after dinner

• Spend time in nature to help recalibrate your circadian rhythm and lower cortisol
  
  

Creating space - mentally, emotionally, and physically - is one of the most underrated ways to support hormone balance in every season of life.

The Bottom Line

Hormonal harmony isn’t about quick fixes or rigid routines - it’s about seasonal awareness, nourishment, and nervous system attunement. By focusing on foundational supports like vitamin D, magnesium, healthy fats, and daily nervous system resets, you give your body the tools it needs to adapt, regulate, and thrive all year long.

Your hormones are listening. What you do every day - how you move, eat, rest, and breathe - matters more than you think.

Call us on 02476363873 or email us at hello@madebydaily.com to discuss your questions with a member of our clinical team.

Enjoyed this guide? Now read…

How to Naturally Support Your Hormones with Nutrition and Lifestyle

Feel Like Yourself Again: Hormone and Mood Support for Women

Menopause and Magnesium: Why It’s a Must-Have Mineral Right Now

References

1. Holick MF. (2007). Vitamin D deficiency. N Engl J Med.
   

2. Lerchbaum E, Obermayer-Pietsch B. (2012). Vitamin D and fertility: a systematic review. Eur J Endocrinol.
   

3. de Baaij JH, Hoenderop JG, Bindels RJ. (2015). Magnesium in man: implications for health and disease. Physiol Rev.
   

4. Cuciureanu MD, Vink R. (2011). Magnesium and stress. Nutrients.
   

5. Simopoulos AP. (2002). Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr.

6. Charmandari E, Tsigos C, Chrousos G. (2005). Endocrinology of the stress response. Annu Rev Physiol.