7 Morning Habits That Naturally Balance Your Hormones: The Best Morning Routine for Women 35+ to Support Hormone Health

In this blog, we will talk about how just starting your day the right way can help restore your hormones, energy, and mood sans supplements.  I’ve touched on this in my other blogs, but this one is specific to the women out there.  

Why Does Your Morning Routine Matter? (Especially for Women 35+)

If you find that you wake up feeling sluggish, irritable, or bloated (sorry husbands) - it may be your morning routine that is the problem.  The way we start our day has a powerful ripple effect on hormone health - especially cortisol, insulin, and estrogen!!

Hormones are part of a beautifully (most of the time) complex loop with cortisol as the morning conductor. When you have bad habits like most of us do - skipping breakfast, too much morning screen time, not getting out into the sun soon enough, it disrupts so much!

• Cortisol rhythm 

• Blood sugar regulation

• Neurotransmitter balance 

• Inflammation and estrogen metabolism 

So how do we fix this?

1. Wake with the Sun: 

   • Aim for natural light within 30 minutes of waking to regulate circadian rhythm (got a blog on this too)

   • Try a 10,000 lux light therapy box for 10-20 minutes if you are without sunlight

2.  Ditch the Phone, Grab Your Breath:

• Resist the urge to scroll

• Deep breathe for one minute

• Try: box breathing, alternate nostril breathing, or just 5 slow inhales/exhales

3.  Hydrate Before You Caffeinate (I feel seen):

• Start with 12-16 oz of water and a pinch of sea salt or lemon to support adrenal and electrolyte balance

• Optional: add trace minerals or magnesium glycinate for extra calm

4.  Protein-Rich Breakfast Within 60-90 Min:

• Skip sugary cereals or fasting if you are dealing with hormone imbalance 

• Try: eggs + avocado toast, Greek yogurt with seeds, or a hormone-friendly smoothie (stay tuned for a great recipe!)

5.  Gentle Movement (Skip the HIIT for Now):

• Hormone-friendly options: walking, yoga, rebounding, or stretching 

• Even 10-15 minutes helps cortisol and insulin sync properly

6.  Morning Sun + Grounding (if you can):

• Stand barefoot on grass or concrete while sipping tea or journaling.  Yes, don’t judge me if you ever see me just laying on the driveway at my house - could be a dangerous place to fall asleep I suppose….

• Helps regulate melatonin, cortisol, and inflammation markers

7.  Set an Intention, Not a To-Do List (I’m very guilty of this)

• High cortisol = Anxiety spiral.  Shift to clarity

• Try: “Today, I will nourish my body and protect my peace” - take a look at my blog on Self Care

Bonus: The Hormone-Smart Smoothie Recipe

“Rooted Reset Smoothie”

• 1 scoop clean protein (like collagen or plant-based)

• 1/2 avocado or 1 TBSP almond butter

• 1/2 cup berries

• 1/2 frozen zucchini or cauliflower (getting interesting now…)

• 1/2 tsp maca powder or ground flax

• Almond milk or coconut water

• Optional: cinnamon, chia seeds, greens

Why it works: combines fiber, fat, and adaptogens to support estrogen detox, blood sugar, and stress resilience.  

After all, you don’t need perfection — just consistency. Just a few-hormone smart morning habits can go a long way.  Start small and enjoy the change. When your hormones feel balanced, your whole self begins to thrive.