Hormone Health in Ramadan: Supporting Balance for Menstruating & (Peri)Menopausal Women

For years, I suffered from severe PMS and heavy periods that lasted over eight days. The first three days were especially brutal—I would soak through pads every two hours, and the cramps felt like a burning hot iron across my lower abdomen, radiating sharp pain to my lower back. As painful as that was, my moods were even worse. For ten days before my period, I barely recognized myself, swinging between intense irritability and hopelessness, all fueled by cravings for candy and fries. I believed this was just my lot in life—until I discovered the power of holistic healing.

As I researched natural remedies for my daughter’s eczema, I learned that women’s health could also benefit from a holistic approach. I read about women who had easy, symptom-free cycles, and I wondered if that was possible for me. I experimented with herbal remedies like red raspberry leaf, stinging nettle, and cramp bark, which gave me some relief but not a complete breakthrough. Then I learned about liver health and blood cleansing. My first green juice cleanse changed everything—my PMS disappeared entirely, and my period became lighter and effortless. Month after month, I saw the same results. That’s when I knew: by giving my body the right support, my periods didn’t have to be a battle.

This Ramadan, I want to share how you can also support your hormonal balance—whether you're menstruating, perimenopausal, or menopausal—so you can experience a smoother, more energized month of ibaadah.

Common Mistakes & Bad Habits That Disrupt Hormonal Balance

Many women unknowingly engage in habits during Ramadan that can throw their hormones off balance. Some of the most common mistakes include:

1. Skipping Suhoor or Eating Poorly

Suhoor is your opportunity to nourish your body before a long fast. Skipping it or eating high-sugar, high-carb meals (like pastries or sweetened cereals) can lead to blood sugar crashes, increased cortisol levels, and worsened mood swings.

2. Breaking Fast with Sugary and Processed Foods

Many women crave sweets and fried foods at Iftar, leading to insulin spikes and subsequent energy crashes. Over time, this can contribute to hormonal imbalances, increased inflammation, and metabolic dysfunction.

3. Not Drinking Enough Water

Dehydration is a significant issue during Ramadan, and insufficient hydration can stress the adrenal glands, worsen hot flashes (for menopausal women), and trigger headaches and fatigue.

4. Overloading on Caffeine

Relying on coffee or tea to stay awake for Taraweeh prayers can elevate cortisol levels and disrupt sleep, leading to fatigue, stress, and worsening hormonal fluctuations.

5. Ignoring Sleep Hygiene

Many women stay up late and compromise their sleep, which affects melatonin production and can lead to imbalanced cortisol and estrogen levels.

6. Pushing the Body Beyond Its Capacity

Many women fast despite being unwell, experiencing severe PMS symptoms, or dealing with perimenopausal fatigue. While fasting is a spiritual practice, Islam also provides flexibility for those who need to prioritize their health.

Essential Elements to Supporting Good Hormonal Balance During Ramadan

1. Prioritize High-Quality Protein, Healthy Fats, and Whole-Food Carbs

Ensure your meals are nutrient-dense and contain a balance of protein (fish, eggs, chicken, lentils), healthy fats (olive oil, nuts, & seeds, avocado), and fiber-rich foods (vegetables, fruits, seeds, whole grains). This helps stabilize blood sugar and supports hormonal harmony.

2. Hydration is Key

Aim for ongoing hydration between Iftar and Suhoor. Hydrating foods like the Chia-Goji Hydration Drink, dates, cucumbers, celery, and bone broth (or meat stock) also support fluid balance and prevent fatigue.

3. Support Your Adrenals

Fasting can be stressful on the body, so include stress-reducing adaptogenic herbs like astragalus, stinging nettle, or rhodiola, and avoid excessive stimulants like coffee and black tea.

4. Incorporate Magnesium & Omega-3s

Magnesium-rich foods (pumpkin seeds, dark chocolate, kale, collards, and stinging nettle) help with sleep and relaxation. Omega-3s (flaxseeds, chia seeds, walnuts, fatty fish) reduce inflammation and support hormone production.

5. Break Your Fast Wisely

Start with water, a date, and a small portion of protein and healthy fats. Avoid large portions of refined carbs immediately, as they cause blood sugar crashes and hormonal disruptions.

6. Listen to Your Body

If you’re feeling extremely fatigued, dizzy, or unwell, consider adjusting your fasting practice. For perimenopausal women experiencing extreme energy fluctuations, fasting every other day or doing partial fasts (where you maintain hydration) may be beneficial.

Adjusting Your Routine According to Your Cycle & Hormonal Fluctuations

Menstruating Women

During menstruation, your body is in a cleansing phase, requiring extra nutrients and rest. If you're not fasting, use this time to nourish your body with warming foods, herbal teas, and grounding meals. Avoid cold and heavy foods that can slow circulation and digestion.

Perimenopausal Women

Hormonal fluctuations during perimenopause can lead to irregular periods, night sweats, and mood swings. Eating protein-rich meals, reducing sugar intake, and focusing on liver-supporting foods (grapefruit, goji berries, bitter greens, lemon water) can help with hormone metabolism while herbs to support falling estrogen and progesterone are important (vitex, wild yam, black cohosh).

Menopausal Women

For menopausal women, hydration, stress management, and maintaining stable blood sugar levels are key. Prioritize anti-inflammatory foods, herbal teas like angelica, sage, black cohosh, and vitex for hormone support to combat hot flashes, nightsweats, and vaginal dryness, and magnesium-rich foods to ease insomina, restless legs, and itchy skin.

Final Thoughts: Honoring Your Health & Spiritual Journey

Ramadan is a beautiful time of reflection and growth, and maintaining your hormonal balance can enhance your overall experience. By being mindful of your body’s needs, avoiding common mistakes, and making supportive choices, you can navigate fasting with more ease and well-being.

Remember, health is a trust from Allah, and taking care of yourself allows you to fully embrace the blessings of this sacred month.

Get a step-by-step plan to help you heal your periods, PMS, and (peri)menopause symptoms.