By choosing foods, supplements and herbs that balance hormones, you'll feel healthier, happier – even sexier. Try these tips from Pamela Allardice.

1 Minerals matter

Hormonal havoc and mineral deficiency can be connected. For example, calcium regulates neurotransmitters (brain chemicals) and eating calcium-rich foods, like spinach, low-fat dairy products and canned fish (with bones) has been shown to help mood swings in premenstrual syndrome (PMS). Nerve-soothing magnesium is another mineral that relieves menstrual migraines, breast tenderness, bloating and cramps, easing muscle spasms and slowing the release of epinephrine, a stress hormone. Whole grains, nuts and tofu help you meet your magnesium quota.

2 'B' calm

B vitamins help make neurotransmitters like the hormone serotonin, which has a relaxing effect on the mind and body. Studies also show a link between depression and a diet low in folate, a B vitamin found in legumes, leafy greens, orange juice and wheatgerm. In one study, people with inadequate folate levels were 67 per cent more likely to feel depressed. Folate enables production of s-adenosylmethionine (SAMe), a brain chemical that is a natural antidepressant.

3 Herbal help

In traditional Chinese medicine (TCM), dong quai (Angelica sinensis) is used for irregular periods. Ginseng (Panax ginseng), known as a qi (energy) tonic in TCM, stabilises the stress hormone cortisol and reduces fatigue, insomnia and anxiety in menopausal women. Chaste tree berry (Vitex agnus-castus) may help regulate the menstrual cycle via its effect on the hormone progesterone. A study in the British Medical Journal showed that 52 per cent of women taking it reported relief from PMS-related irritability and headaches. Then there are the phytoestrogens, plant compounds that act like weak oestrogens in the body. Black cohosh (Cimicifuga racemosa) is a rich source and one of the best-studied herbal treatments for menopausal hot flushes and night sweats. Soy products, including tofu, edamame, milk and nuts, contain phytoestrogens called isoflavones that help hot flushes. Red clover (Trifolium pratense) provides the isoflavone genistein: in addition to helping hot flushes, genistein may prevent bone loss. The jury is out on whether phytoestrogens can alleviate vaginal dryness (oestrogen being the hormone that maintains the vagina’s elasticity); however, painful sex can certainly sabotage your libido, so try Sylk (www.sylk.com.au), a paraben-free lubricant made from the kiwifruit vine.

4 Veg out

Vegetables, fruits, beans, seeds and nuts are full of fibre, and a high-fibre diet has hormonal benefits. It lowers insulin, providing starch in a more slowly-absorbed form and avoiding blood sugar spikes. Fibre helps balance the sex hormone oestrone, which is associated with elevated blood pressure and fluid retention. By eating plant-derived protein, you avoid hormone-disrupting chemicals that may be in an animal’s flesh. If you do eat meat, choose organic. Same goes for fruit and veg: pesticides like endosulfan and the weedkiller atrazine can interfere with hormones.

5 Slow down

Eating quickly creates a rush of the stress hormones cortisol and insulin, which upset your body’s ability to metabolise nutrients and burn fat; it also causes overeating and digestive problems.

Caution: Herbs should not be taken during pregnancy or while breast-feeding. Seek professional advice before taking any herbs mentioned here.