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Morning Routines and Hormones: How What You Do in the AM Impacts Your Health

As women between the ages of 30 and 50, many of us juggle multiple responsibilities in the mornings. Whether it’s getting the kids up, squeezing in some exercise, or simply making sure we leave the house on time, mornings can feel like a race against the clock. But beyond the daily hustle, there’s something often overlooked: our hormones.


Hormones play a significant role in how we feel, how energised we are, and even our mood throughout the day. The way we start our mornings can have a big impact on keeping our hormones balanced. So, let's dive into some ways your morning routine may be affecting your hormone health and how you can make small adjustments for better well-being.


What’s Your Morning Breakfast Routine?

Think about your usual morning: do you grab a quick coffee and a piece of toast, rush out the door with just a cup of coffee in hand, or maybe you skip breakfast altogether? While a quick coffee might seem like the perfect start for a busy morning, skipping breakfast or opting for sugary, processed options can wreak havoc on your hormones.


Here’s why: When we skip breakfast or load up on sugar, it can lead to blood sugar imbalances, which triggers stress hormones like cortisol. Elevated cortisol levels in the morning can set the stage for feelings of anxiety and fatigue later on while also messing with your metabolism and overall energy levels.


To support hormonal balance, aim for a breakfast that includes a healthy balance of protein, healthy fats, and fiber. Think scrambled eggs with avocado and veggies, or a smoothie packed with greens, chia seeds, and some healthy protein powder. This will keep your blood sugar stable and your hormones happy throughout the morning.


Hormone-Friendly Tips for a Less Hectic Morning

We all have mornings where the clock seems to move faster than we can keep up. But if your mornings often feel like chaos, here are a few small adjustments you can make to keep your hormones in check:

  1. Prepare the Night Before: Set out your clothes, pack lunches, and even prepare breakfast ingredients the night before. The less you have to think about in the morning, the less stress you’ll experience.

  2. Hydrate First Thing: Drink a glass of water as soon as you wake up to rehydrate your body and help kickstart your metabolism. You can even add a squeeze of lemon for a little added boost.

  3. Limit Sugar in the AM: If your go-to breakfast includes a sugary cereal or a muffin, consider swapping it for something more balanced, like Greek yogurt with berries or a chia pudding. This will keep your blood sugar levels steady, preventing hormone imbalances later on.

  4. Be Gentle with Your Hormones: Hormones can shift with age, especially during perimenopause and menopause. Be mindful of how your body responds to changes, and try to incorporate lifestyle habits that support your hormonal health, like adequate sleep, healthy eating, and stress management.



The way we approach our mornings can either set us up for a day of balanced energy or send our hormones into chaos. By being mindful of our breakfast choices, adding moments of calm to our routine, and choosing exercise that works with our body’s natural rhythm, we can optimize our hormonal health for a better day. It doesn’t have to be complicated—small changes can lead to big improvements in how you feel, how you look, and how you manage the demands of everyday life.






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