Good Fats: Daily Fuel for Hormones and Balance

As moms, we spend so much of our time giving to everyone else, our kids, our partners, our work, our friends, that sometimes we forget the one person who really needs our care, ourselves.

One of the simplest and most powerful ways to nurture ourselves is through what we eat. Today I want to talk about something that often gets a bad reputation but is absolutely essential, especially for women in perimenopause. I want to talk about good fats.

When I first started learning about hormones and nutrition, I was surprised to discover that our hormones are made from the fats we eat. Cholesterol is often painted as the enemy, but it is literally the building block for estrogen, progesterone, and testosterone. If we do not give our bodies the right kinds of fats, our hormones struggle, and we can experience everything from mood swings and hot flashes to energy crashes and weight changes.

Good fats are the ones that nourish your body, support your hormones, and help you feel balanced and grounded. These include monounsaturated fats like olive oil, avocados, almonds, and cashews. They also include polyunsaturated fats such as omega-3s and omega-6s found in fatty fish like salmon, as well as walnuts, chia seeds, and flaxseeds. Saturated fats are often misunderstood but are incredibly important, especially during perimenopause. Coconut oil, grass-fed butter, and ghee are not just sometimes foods. They are needed daily to give your body the foundation it requires for hormone production and emotional balance.

For women in perimenopause, getting enough of these healthy fats can feel like a secret superpower. Hormone levels fluctuate and can make life feel unpredictable. Healthy fats can help balance estrogen, reducing the intensity of hot flashes, night sweats, and mood swings. They support progesterone production, helping you feel calmer and more grounded. They stabilize blood sugar, keeping energy levels steady and helping you avoid cravings and weight fluctuations. Omega-3s are anti-inflammatory, supporting heart health, brain health, and overall wellness at a stage of life when taking care of ourselves becomes even more important.

Incorporating good fats into your daily life does not need to be complicated or feel like a chore. You can drizzle olive oil over roasted vegetables or a fresh salad. You can add avocado to your morning toast or blend it into a smoothie. Snacking on a handful of nuts or seeds is a simple way to nourish your body throughout the day. Including fatty fish like salmon or sardines a few times per week provides a rich source of omega-3s. Cooking with coconut oil, grass-fed butter, or ghee every day, whether you add it to eggs, vegetables, or even your morning coffee or tea, ensures your body has the building blocks it needs to keep your hormones balanced.

I want you to think of good fats not just as food, but as a form of self-care. Every time you add a little olive oil to your salad, scoop some ghee into a recipe, or enjoy a creamy avocado, you are giving your body something powerful. You are helping your hormones do their job. You are nurturing yourself in a way that will ripple out into your energy, your mood, and even the way you show up for your family.

Perimenopause can feel like a rollercoaster. Hot flashes, sleep changes, mood shifts, and energy dips can make it easy to feel unsteady. Giving your body the fats it needs daily is one of the simplest and most effective ways to support yourself. It is not about restriction or dieting. It is about nourishment, balance, and choosing foods that give your body what it needs to thrive.

So today, make a small, loving choice for yourself. Drizzle that olive oil, melt a little ghee into your eggs, or enjoy a handful of nuts. These are not just foods. They are daily acts of care, small ways to stay rooted, balanced, and supported as you navigate this stage of life. Your body, your hormones, and your energy will thank you, and you will feel the difference in the quiet moments when you take a deep breath and remember that taking care of yourself is not optional, it is essential.

Mom Tips for Daily Fats and Self-Care

• Think of healthy fats as quiet helpers for your hormones. They work behind the scenes to keep your body steady, even on the busiest days.

• Even a teaspoon of ghee in your morning eggs or coffee is a tiny act of love for your hormones. It may feel small, but it matters.

• Pack a small bag of nuts or seeds to snack on during school drop-offs or after errands. It is a simple way to nourish your body while keeping up with your busy day.

• Think of your kitchen as your self-care space. Cooking with nourishing fats is a way to quietly take care of yourself while preparing meals for your family.

• Start small. Even adding one extra source of healthy fat a day can make a difference in how you feel.

• Every little act of self-care counts. Your hormones, your energy, and your heart will feel it.