Hormones out of whack? Start in the kitchen.

What you probably already know: If there’s one thing Lauren Chambers wants you to know, it’s this: Women have power over mood swings, bloating and fatigue, the classic symptoms of hormonal cycles. Chambers, a nutrition and hormone health coach, is the author of a new cookbook, Hormone Healthy Eats, designed to help women of all ages support their hormonal health, especially during their reproductive years. At its core, it comes down to regulating and balancing hormones such as estrogen and progesterone, the drivers behind mood swings and energy fluctuations. The scientific evidence is clear — nutrient deficiencies create hormonal imbalances. “They’re common, but they’re not normal,” Chambers says. “All of these symptoms that we’ve associated as a normal part of being a woman, they’re actually symptoms usually of underlying hormonal imbalances and conditions.”

Why it matters: Food can reduce or even reverse those symptoms. Women in their reproductive years require more energy from macronutrients such as protein, fat and carbohydrates (as well as vitamins and minerals) because of the energy demand associated with ovulation and menstruation. “The overarching theme I see still everywhere is the theme of undereating or of diets or trends that seem healthy,” she says, “but they're rooted in restriction, like fasting or anything that encourages lower calorie amounts or undereating or cutting out whole food groups.” Women may need to eat more than previously thought: Some studies even suggest 2,600 calories a day just to sustain an optimal basal metabolic rate.

What it means: Many women Chambers works with express frustration over not seeing the same weight loss results as their husbands when both go on diets. Women often tell her that, “I’m exactly the same except I’m really hungry.” Most dieting studies have been done on men, and women weren’t included in clinical research or trials until 1993. Men, however, have only one hormonal rhythm, the circadian rhythm governed by light and temperature. During their reproductive years women have also have the infradian rhythm, making them “significantly more difficult to study,” she says.

 What happens next: Hormone levels for a woman are complex, operating on a roughly 28-day cycle divided into four phases. These phases — menstrual, follicular, ovulation and luteal — are characterized by fluctuations in estrogen and progesterone. Nutrients are lost during the menstruation phase, particularly iron, so Chambers recommends “hearty, more cozy winter foods” to support tissue repair. She associates the follicular phase with spring — think light, fresh, bright foods. Estrogen, a natural appetite suppressant, also peaks toward the end of this phase. Seasonal veggies and salads are needed to fight oxidative stress as the next phase, ovulation, begins. Mood-stabilizing progesterone is released during the luteal phase (which is when intense PMS symptoms occur) and the body needs an extra 100-300 calories a day. She recommends eating lots of ripe fresh produce. “One of the most impactful ways that we can support our hormones and reduce — or even completely reverse — those symptoms is through food.”