--- title: "Balance Your Hormones Naturally: Simple Food Fixes by Shona Prabhu" description: "Regulate your cycles and manage PMS with natural food swaps. Learn sustainable hormonal balance tips and seed cycling from nutritionist Shona Prabhu." canonical: https://mytribe.in/nutrifymydiet/women-s-health-nutrition/balance-your-hormones-naturally last_updated: 2025-08-31 --- # Balance Your Hormones Naturally Tribe Verified · Nutritionist for Delhi Capitals and Hockey India By [Shona Prabhu](https://mytribe.in/nutrifymydiet) · Online consultations & Clinic at Indiranagar, Bengaluru · ₹2,800 per session (estimate) Part of [Women's Health Nutrition](https://mytribe.in/nutrifymydiet/women-s-health-nutrition). [View full gallery](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/gallery) Your cycle is a vital sign of your overall health. When it feels off, it is often your body asking for a shift in how you nourish yourself. I focus on food-first methods to regulate periods and manage symptoms like PMS without restrictive dieting. ## Photos and videos - ![What is Seed Cycling? This infographic explains the core concept of seed cycling. It's a natural method of eating specific seeds during the two main phases of your menstrual cycle to support hormone balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f61e29f-c792-4e10-8b8d-607d031a2f1a) - ![Follicular Phase (Day 1-14) Nutrition. During the first half of your cycle, I recommend flaxseeds and pumpkin seeds. Flaxseeds help regulate estrogen, while the zinc in pumpkin seeds supports progesterone production for the next phase.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c1f71622-0a9e-4ca7-b447-ff1b430bf1e9) - ![Luteal Phase (Day 15-28) Nutrition. In the second half of your cycle, we switch to sunflower and sesame seeds. Sunflower seeds are high in selenium for liver support, and sesame seeds contain lignans to help balance progesterone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d24701a-a66d-4645-9e6f-331d5563fd70) - ![How to Easily Use Seeds. Incorporating these seeds is simple. Just one tablespoon of each per day, added to your smoothies, yogurt, or salads, is all you need. I recommend grinding flaxseeds for better absorption.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88455bd3-58f8-4dbe-9f1e-050f8dfcea2a) - ![The Benefits of Seed Cycling. Committing to this simple practice can lead to significant improvements. Many of my clients experience reduced PMS symptoms, more regular cycles, better skin, and increased energy levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae411765-3f45-4167-9bf6-144322bbb80e) - ![Understanding the Female Athlete Triad. For active women, it's crucial to understand the link between energy availability, menstrual function, and bone health. This diagram explains the Female Athlete Triad, a condition I help prevent and manage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d600c602-54b1-48c8-a239-80f348531731) ## About Balance Your Hormones Naturally Seed cycling is one of the simplest habits I recommend for hormonal balance, but the devil is in the details. You have to grind your flaxseeds for your body to actually absorb the lignans, and swapping to sesame and sunflower seeds mid-cycle provides the zinc and selenium needed for progesterone. It is not about changing your entire life overnight, but getting these small, nutrient-dense additions into your daily routine. Often, the first sign of burnout or energy depletion shows up in your menstrual cycle. Whether you are an athlete dealing with the Female Athlete Triad or a busy professional struggling with stress-induced hormonal dips, the approach is the same. We need to look at what you are eating, not just how much. Many clients come to me expecting a strict diet. Instead, I look at why your cycle might be irregular. Are you undereating? Is stress impacting your gut health? We work on balancing your blood sugar and ensuring you have enough nutrient density to support natural hormone production. The 12-week program is designed for this. You get a deep-dive assessment to look at your reports, and then we build a plan around your kitchen. No exotic ingredients you cannot find at a local store. We use things like saunf (fennel) for digestion and halim seeds for iron. Remember, hormones do not shift in a week. As I tell all my clients, 'time lagega' (it will take time). We track your progress, adjust based on your symptoms, and slowly build a sustainable rhythm. If you are dealing with PCOS, perimenopause, or just constant bloating, we start there. The goal is to get you back to feeling regular, energized, and in control of your health. Theek hai? ## About Shona Prabhu I am Shona. As a mom and nutritionist, I know how hard it is to juggle life while your body feels off. I built this practice to help you fix things like hormonal imbalances using simple, science-backed food swaps that actually fit into your routine. [See all of Shona Prabhu's services](https://mytribe.in/nutrifymydiet) ## More from Women's Health Nutrition by Shona Prabhu - [Featured](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/featured) - [Happy Gut, Happy You](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/happy-gut-happy-you) - [Healthy Meals in Minutes](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/healthy-meals-in-minutes) - [Shop Smarter, Eat Better](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/shop-smarter-eat-better) - [Start Your Day Strong](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/start-your-day-strong) - [Food for Better Mood & Sleep](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/food-for-better-mood-sleep) - [Nutrition Hacks & Essential Nutrients](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/nutrition-hacks-essential-nutrients) - [My Approach to Nutrition](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/my-approach-to-nutrition) ## More services by Shona Prabhu - [Corporate & Group Nutrition Programs](https://mytribe.in/nutrifymydiet/corporate-group-nutrition-programs) - [Clinical Nutrition & Lifestyle Management](https://mytribe.in/nutrifymydiet/clinical-nutrition-lifestyle-management) - [Sports Nutrition](https://mytribe.in/nutrifymydiet/sports-nutrition) ## Similar work from other experts - [Natural Food Strategies for Hormone Balance](https://mytribe.in/gauravi_vinay/group-nutrition-workshops/food-for-hormone-balance) by Gauravi Vinay · Group Nutrition Workshops · Online seminars and in-person workshops across Bengaluru - [Cycle Syncing and Hormonal Balance Nutrition Guide](https://mytribe.in/nourish_thrive_transform/personalized-nutrition-meal-planning/women-s-health-cycle-syncing) by Vijeta Goyal · Personalized Nutrition & Meal Planning · Personalized plans available online across India - [Natural PCOS and Hormone Management](https://mytribe.in/changeandevolve01/women-s-hormonal-health-coaching/take-control-of-your-hormones) by Change & Evolve · Women's Hormonal Health Coaching · Online sessions, plus in-person at Pune clinic & across NCR - [Hormonal Harmony & Cycle-Syncing Nutrition](https://mytribe.in/nutrify.with.nidhi/nutrition-coaching-for-women-s-health/hormonal-harmony-for-women) by Nidhi Nigam · Nutrition Coaching for Women's Health · Online consultations and at clinics in JP Nagar & Kanakapura Road, Bengaluru - [Managing PCOS Naturally with Indian Home Food](https://mytribe.in/_nutritionmatters/clinical-nutrition-for-health-conditions/managing-pcos-hormonal-health) by Ankita Sehgal · Clinical Nutrition for Health Conditions · Online consultations & at clinic in Mansarover Garden, New Delhi - [Cycle Syncing Nutrition for Postpartum Hormone Recovery](https://mytribe.in/mama.be.fit/holistic-postpartum-nutrition-coaching/sync-with-your-cycle-hormone-health-for-moms) by Mama Be Fit · Holistic Postpartum Nutrition Coaching · Online nutrition coaching ## Book To book Shona Prabhu, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Shona%2C%20I'm%20interested%20in%20the%20Balance%20Your%20Hormones%20Naturally%20program%20and%20wanted%20to%20know%20how%20to%20get%20started.)