How To Make a Hormone-Balancing Smoothie for PMS

I hate the phrase “that time of the month.” Something about the way it’s used makes the hair on the back of my neck stand up whenever I hear it. But to be honest, since cramps, bloating, headaches, and hormonal outbursts are all-too-common side effects, sometimes, it just fits. 

But it turns out that what you eat has a huge impact on your hormones, and the right foods can heal hormonal imbalances and reduce PMS symptoms. This smoothie is packed with everything you need to get your hormones in check and make those dreaded symptoms a thing of the past.

Hormone-Balancing PMS Smoothie Recipe

What makes this smoothie so great is that it’s silky smooth and extra creamy. It’s loaded with vitamins, minerals, and even some superfoods to help balance hormones—all without the help of dairy, excess sugars, or refined carbohydrates that might make PMS worse.

For some of us, traditional dairy can exacerbate PMS symptoms. That’s because cow’s milk is a common allergen that may contribute to increased inflammation in the body. Not only that, but milk naturally contains small amounts of over sixty different hormones, including everything from testosterone, estrogen, progesterone, cortisol, and prostaglandins [source].

And it is believed that those added hormones may affect our own, either causing or aggravating imbalances [source]. That’s why avoiding dairy can be especially helpful for reducing PMS symptoms.

Secret Ingredient: Cashew Milk

I always choose unsweetened cashew milk for my smoothies because it’s super thick and creamy and doesn’t contain any added sugars. Plus, since it’s entirely plant-based, it doesn’t cause the same inflammatory or hormonal response that regular milk can.

While you can use almond milk or another plant-based milk here, I think cashew milk is by far the creamiest, and it helps your smoothie feel more substantial (i.e., less watery) than other nut milks.

Smoothie Ingredients To Help Your Hormones

If you’re looking to eat more in harmony with your menstrual cycle, start here. This smoothie is filling enough to satisfy your extra hunger and those super fun sugar cravings. Plus, we’ve packed as many hormone-supporting foods into this recipe as possible!

Toss in some spinach and almonds, both of which are loaded with magnesium, which relaxes muscles and other PMS symptoms [source], followed by bananas for extra fiber, vitamin B6, and potassium, and orange juice for vitamin C.

If I have them on hand, I’ll add a sprinkle of cacao nibs [source] and chia seeds [source] for extra vitamins and minerals, like calcium, zinc, copper, and potassium. And last but not least, almond yogurt gives it a creamy, almost milkshake-like consistency and a helping of probiotics to nourish the gut [source].

More PMS relief recipes

We love this adaptogenic smoothie or this nighttime elixir for natural hormone-balancing help. For stomach cramp relief, try making a massage oil with PMS essential oils or using this balm on your stomach.

Photos by Ana Stanciu

This post was medically reviewed by Dr. Kimberly Langdon, M.D., a university-trained obstetrician/gynecologist with 19 years of clinical experience. Learn more about Hello Glow’s medical reviewers here. As always, this is not personal medical advice, and we recommend that you talk with your doctor.

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