You feel puffy and bloated even when you haven’t eaten much. Your mood shifts in the two weeks before your period in ways that feel out of proportion. You’re not sleeping as well as you used to. Your periods have changed. You feel like your body is doing something different — but nobody has been able to explain what.
Research suggests one possibility worth understanding is an imbalance between two key female hormones — oestrogen and progesterone. Not necessarily too much of one or too little of the other in isolation, but a shift in the relationship between the two that affects how you feel throughout your cycle.
As a CNM Qualified Naturopathic Health Coach in Dubai, KHDA approved and trained at the College of Naturopathic Medicine, I want to share what studies have found — because this is one of the most commonly experienced and least clearly explained patterns in women’s hormonal health.
What Research Has Found About Oestrogen and Progesterone Balance
Research describes these two hormones as working together throughout the menstrual cycle — oestrogen rising in the first half to prepare the body, and progesterone rising after ovulation in the second half. Studies show that when this balance is disrupted — when oestrogen stays relatively high and progesterone does not rise sufficiently — a recognisable cluster of symptoms follows.
Studies published in the journal Gynecological Endocrinology have found this hormonal pattern associated with premenstrual bloating, breast tenderness, mood changes and anxiety in the second half of the cycle, heavier or more irregular periods, difficulty sleeping, and weight gain particularly around the hips and middle.
Research has also found this pattern associated with increased fatigue — particularly in the week before a period — and with a sense of emotional sensitivity or reactivity that many women describe as feeling unlike themselves.
What Research Links to This Hormonal Pattern
Chronic stress. Studies have consistently found that sustained stress affects progesterone production. Research suggests that when the body is under prolonged pressure, it prioritises producing stress hormones — and the raw materials needed to make progesterone are diverted to make those stress hormones instead. Several studies have found that women under high stress show lower progesterone levels in the second half of their cycle.
Poor gut health. Research has identified that gut bacteria influence how oestrogen is processed and cleared from the body. Studies suggest that when gut bacteria are disrupted, oestrogen may be recirculated rather than eliminated — contributing to the pattern where oestrogen becomes relatively higher compared to progesterone.
Low fibre intake. Research has found that dietary fibre supports the elimination of used hormones through the digestive system. Studies suggest that women eating lower-fibre diets show higher circulating oestrogen levels — because without adequate fibre, oestrogen is reabsorbed rather than excreted.
Body fat and oestrogen. Research has found that fat tissue produces oestrogen — meaning that higher levels of body fat can contribute to relatively higher oestrogen levels in the body. Studies suggest this is part of why addressing body composition and hormonal balance often go hand in hand.
The Empowering Part of This Research
Women living full, rewarding lives in Dubai — building careers, raising families, enjoying everything this city offers — are in a strong position to act on this research. The lifestyle and nutritional changes that support hormonal balance are practical, specific, and available here.
The most important finding from the research is this: these are all changeable. Studies do not suggest this hormonal pattern is permanent or inevitable. Research consistently shows it responds well to specific lifestyle and nutritional choices — which is exactly what I work through with women in the UAE.
What Research Suggests Helps
Support progesterone naturally through lifestyle. Research supports reducing sustained stress, prioritising sleep, and ensuring adequate intake of nutrients involved in progesterone production — including zinc, found in meat, pumpkin seeds, and shellfish, and vitamin B6, found in chicken, fish, potatoes, and bananas.
Support oestrogen clearance through fibre and gut health. Research consistently links higher fibre intake — from vegetables, legumes, and whole grains — to better hormone balance. Fermented foods and plant variety support the gut bacteria research links to healthy oestrogen processing.
Reduce alcohol. Research has found that alcohol impairs the liver’s ability to process and clear oestrogen efficiently. Studies suggest even moderate regular alcohol consumption affects oestrogen levels measurably.
Reduce exposure to environmental oestrogens where possible. Research has found that certain compounds in plastics, some cosmetics, and cleaning products interact with the body’s oestrogen receptors. Studies suggest reducing plastic food storage, choosing glass or stainless steel water bottles, and being selective about personal care products is a reasonable and practical step.
For more on hormonal health support, visit the Hormonal Health page.
One thing you can do today:
Look at how much fibre you eat in a typical day. Research links low fibre intake directly to hormonal imbalance — and for most women, the simplest increase is adding more vegetables and legumes to existing meals. One extra handful of greens at lunch and a portion of lentils at dinner makes a measurable difference over time.
If you’d like support with this:
I work with women in Dubai and across the GCC as a CNM Qualified Naturopathic Health Coach. If you recognise the pattern described in this article — bloating, mood shifts, poor sleep, weight changes — and want to understand your hormonal picture more clearly, I’d love to help. Learn more about working with me →
This article is for educational purposes only and does not constitute medical advice. If you have concerns about your hormonal health, please speak with your GP or a qualified medical professional.
To explore more about women’s hormonal health and what a naturopathic approach looks like in practice, visit the Women’s Hormonal Health resource page.
