Hormone-Friendly Summer Salad with Avocado and Salmon

When the weather is warmer, we all naturally start craving lighter meals. The challenge is that salads can often leave you hungry an hour later, particularly if they are missing enough protein, fibre and healthy fats.

This summer salad is designed to be both fresh and satisfying, whilst also supporting blood sugar balance, energy and hormone health.

It combines protein-rich salmon with healthy fats from avocado, fibre-rich vegetables and polyphenol-rich herbs and leaves. It is also incredibly versatile and works well as a quick lunch or light dinner during busy summer weeks.

Why this salad supports hormone health

One of the key things I focus on with clients is building meals that help them feel fuller and more energised, rather than constantly grazing or relying on caffeine and sugar to get through the day.

This recipe contains several nutrients that may support hormone and metabolic health:

Protein Salmon provides high-quality protein which may help support blood sugar balance, muscle maintenance and appetite regulation.

Omega-3 fats Oily fish such as salmon is rich in omega-3 fatty acids, which are associated with cardiovascular, cognitive and inflammatory health. This can be particularly important for women with PCOS/PMOS and during perimenopause, where inflammation and metabolic health may become increasingly relevant.

Fibre The vegetables, leaves, seeds and avocado help increase fibre intake, which supports gut health, cholesterol balance and blood sugar regulation.

Magnesium and potassium Avocado, pumpkin seeds and leafy greens provide important minerals involved in stress regulation, muscle function and energy production.

Polyphenols Colourful vegetables, herbs and extra virgin olive oil contain polyphenols, plant compounds associated with gut and metabolic health.

Most importantly, this is a meal that feels realistic and enjoyable rather than restrictive.

Serves 2

Ingredients

• 2 salmon fillets
• 1 tbsp extra virgin olive oil
• Juice of ½ lemon
• 1 tsp Dijon mustard
• Mixed salad leaves
• 1 avocado, sliced
• 1 cucumber, chopped
• 250g cherry tomatoes, halved
• ½ red onion, finely sliced
• 1 tbsp pumpkin seeds
• Fresh herbs such as parsley, dill or basil
• Salt and black pepper

Method

1. Preheat the oven to 180°C fan. Place the salmon fillets on a baking tray, brush with olive oil and season with black pepper and a squeeze of lemon. Bake for around 12–15 minutes, depending on thickness.
2. Meanwhile, prepare the salad by combining the leaves, avocado, cucumber, tomatoes and red onion in a large bowl.
3. Mix the olive oil, lemon juice and Dijon mustard to create a simple dressing. Season to taste. 
4. Flake the cooked salmon over the salad and top with pumpkin seeds and fresh herbs.
5. Drizzle over the dressing before serving.
6. Enjoy!

Easy ingredient swaps

This salad works well with lots of variations depending on what you have available.

You could try:

• Mackerel or trout instead of salmon
• Feta or grilled halloumi for a vegetarian option
• Lentils or edamame beans for additional fibre
• Rocket, spinach or watercress as the salad base
• Walnuts or sunflower seeds instead of pumpkin seeds
• Quinoa or new potatoes if you need a more substantial meal

Thyroid and PCOS/PMOS: Understanding the Overlap

If you have PCOS/PMOS and constantly feel exhausted, cold, foggy headed or as though your body is working against you, it can be difficult to know what is actually driving your symptoms.

Many symptoms associated with thyroid dysfunction actually overlap with symptoms commonly seen in PCOS/PMOS. Fatigue, thinning hair, low mood, weight changes, irregular periods and difficulties with energy or concentration can occur in both conditions, which is one reason so many women feel confused or dismissed when trying to get answers.

Research over the last few years has also shown that thyroid conditions, particularly hypothyroidism and autoimmune thyroid conditions such as Hashimoto’s thyroiditis, appear to be more common in women with PCOS/PMOS compared with women without the condition.

This does not mean that everyone with PCOS/PMOS has a thyroid condition. However, it does highlight how interconnected our hormones, metabolism, immune system and nervous system really are.

Why can thyroid issues and PCOS/PMOS overlap?

Research has consistently shown that autoimmune thyroid conditions, particularly Hashimoto’s thyroiditis, are more common in women with PCOS/PMOS than in women without the condition. While we do not yet fully understand the relationship, several underlying mechanisms are thought to contribute.

One of the most important appears to be chronic low-grade inflammation. Women with PCOS/PMOS often have higher levels of inflammatory markers, alongside increased oxidative stress and altered immune signalling. Over time, this inflammatory environment may affect immune tolerance, meaning the immune system becomes more likely to mistakenly target healthy tissue, including the thyroid gland.

Insulin resistance may also play a role. Persistently elevated insulin levels can influence inflammatory pathways and immune activity, whilst excess adipose (fat) tissue itself can produce pro-inflammatory signalling molecules which further stimulate immune dysregulation.

Hormonal imbalances may contribute too. Oestrogen and progesterone both influence immune function, and disrupted ovulation in PCOS/PMOS can alter the balance of these hormones over time. Some researchers believe this may partly affect autoimmune susceptibility in genetically predisposed women.

Emerging evidence is also exploring the gut-thyroid connection. Increased intestinal permeability, changes in the gut microbiome and altered short-chain fatty acid production have all been observed in both PCOS/PMOS and autoimmune thyroid disease. Because around 70% of the immune system is associated with the gut, researchers are increasingly interested in how gut health may influence immune regulation and thyroid autoimmunity.

At the same time, blood sugar dysregulation, chronic stress, under-fuelling, poor sleep and restrictive dieting may all place additional strain on the body, potentially affecting hormonal signalling more broadly.

This is often why women feel that their symptoms cannot simply be explained by one hormone in isolation.

Fatigue, hair loss and irregular periods

One of the most common things I hear from women with PCOS/PMOS is: “I just don’t feel like myself anymore.”

Fatigue is incredibly common, but it is rarely caused by one thing alone.

Poor blood sugar balance, stress, inadequate sleep, low iron levels, inflammation, gut issues and thyroid dysfunction may all contribute to low energy and brain fog. In practice, it is often a combination of factors rather than a single root cause.

Hair thinning can also be complex. Higher androgen levels associated with PCOS/PMOS may contribute to scalp hair thinning in some women, whilst thyroid dysfunction may affect the hair growth cycle itself.

Similarly, both thyroid dysfunction and PCOS/PMOS may contribute to irregular or heavy menstrual cycles.

This is why taking a whole-body approach can be so important. Looking at hormones in isolation often misses the bigger picture.

The role of stress and inflammation

Many women with PCOS/PMOS have spent years battling symptoms, trying restrictive diets, over-exercising or feeling frustrated that their body does not seem to respond in the way they expect.

Over time, chronic stress can have a significant impact on sleep, blood sugar regulation, inflammation and overall wellbeing.

This is one reason I often focus on foundations such as blood sugar balance, adequate nourishment, sleep, stress management and gut health support, rather than chasing quick fixes or extreme protocols.

Nutrition and lifestyle factors that may support thyroid health

Nutrition cannot cure thyroid conditions, and it is important that persistent symptoms are properly investigated by your GP or endocrinologist. However, lifestyle factors may play an important supportive role in overall hormonal health and wellbeing.

Some of the most helpful foundations often include:

• Eating regular balanced meals with adequate protein, fibre and healthy fats
• Supporting blood sugar balance throughout the day
• Prioritising sleep and recovery
• Reducing all-or-nothing approaches to food and exercise
• Including regular movement and strength training where appropriate
• Supporting gut health with a varied, fibre-rich diet

Certain nutrients including selenium, iodine, zinc, iron and vitamin D are also important for thyroid health. However, supplementation should always be individualised, particularly with iodine, as taking high doses is not always appropriate.

Most importantly, it is essential that women feel listened to.

Too many women with PCOS/PMOS normalise exhaustion, hair loss, anxiety or feeling “burnt out” because they have been told that these symptoms are simply part of having hormonal issues.

You deserve to understand what your body is trying to tell you.

If you are experiencing ongoing fatigue, changes in your cycle, hair thinning, digestive symptoms or persistent low mood, it may be worth having a conversation with your healthcare provider about whether further thyroid investigation is appropriate.

You can also read more about the relationship between hormones, inflammation and gut health in my recent blogs on the Gut–Hormone Axis and the Food–Mood Connection.

And don’t forget, you’re welcome to book a free call with us here at any time.

Midlife Hormones and PCOS

For many women, perimenopause can feel confusing enough on its own. When you add PCOS or PMOS into the mix, it can sometimes feel as though your hormones are becoming even more unpredictable.

You may notice changes in your cycle, worsening sleep, increased anxiety, more stubborn weight gain, fatigue, joint aches, digestive symptoms or feeling far less resilient to stress than you used to. Many women also tell me that the strategies that once “worked” for their body suddenly no longer seem effective.

This can feel incredibly frustrating, particularly for women who have often spent years trying to manage symptoms already.

The good news is that nutrition and lifestyle factors may still have a powerful impact during this stage of life. While we cannot stop hormonal changes from occurring, we can often support how resilient and supported the body feels through the transition.

Why perimenopause can feel more intense with PCOS/PMOS

Perimenopause is the stage leading up to menopause where hormone levels begin to fluctuate more significantly. Oestrogen and progesterone levels may rise and fall unpredictably, which can affect mood, sleep, appetite, energy and menstrual cycles.

For women with PCOS/PMOS, this transition can sometimes feel more complicated because many are already dealing with underlying insulin resistance, inflammation, disrupted ovulation or nervous system dysregulation.

Research suggests that insulin resistance may become more significant during midlife due to age-related changes in muscle mass, body composition and hormonal signalling. This may contribute to increased fatigue, cravings, blood sugar swings and changes in weight distribution around the abdomen.

Sleep disturbances may also worsen during perimenopause, and poor sleep itself can negatively affect blood sugar balance, appetite regulation and stress hormones.

Many women also find that they become less tolerant to restrictive dieting, skipping meals or over-exercising during this stage of life. The body often responds far better to nourishment, consistency and recovery than to extremes.

Interestingly, research suggests that menopause itself may look slightly different in women with PCOS/PMOS compared with women without the condition.

Some studies suggest that women with PCOS may experience menopause slightly later on average, potentially due to a larger remaining follicle pool across the lifespan. However, this does not necessarily mean symptoms are easier. Many women continue to experience metabolic and hormonal challenges well into midlife and beyond.

Although testosterone levels often decline with age, women with PCOS/PMOS may still have relatively higher androgen levels after menopause compared with women without the condition. Insulin resistance also frequently persists, even after periods stop, which means blood sugar regulation, cardiovascular health and body composition often remain important areas of support.

This is one reason why some women notice increasing abdominal weight gain, rising cholesterol levels, worsening sleep or changes in energy levels during perimenopause and menopause. The hormonal shifts of midlife may amplify underlying insulin resistance and inflammatory pathways that were already present to some degree.

Research also suggests that women with PCOS may have a higher long-term risk of conditions linked to metabolic health, including type 2 diabetes, fatty liver disease and cardiovascular disease. This does not mean these outcomes are inevitable, but it does highlight the importance of focusing on sustainable lifestyle foundations during midlife rather than approaching menopause as simply the end of reproductive symptoms.

At the same time, many women with PCOS/PMOS describe feeling relieved once cycles become less unpredictable and ovulation-related symptoms settle. For some, this stage can become an opportunity to shift away from years of restrictive approaches and towards a more supportive and sustainable relationship with food, movement and health.

Protein, fibre and blood sugar balance

One of the most helpful places to start during perimenopause is often blood sugar balance.

Fluctuating blood sugar levels may contribute to energy crashes, increased hunger, poor concentration, mood swings and cravings. For women with PCOS/PMOS, stabilising blood sugar may also help support insulin sensitivity and overall hormone regulation.

This is where protein becomes particularly important.

Many women are simply not eating enough protein earlier in the day, which can leave them feeling hungrier, more fatigued and more likely to rely on sugar or caffeine to get through the afternoon.

Including protein at meals may help support:

• Energy levels
• Muscle maintenance
• Blood sugar regulation
• Appetite control
• Recovery and healthy ageing

Foods such as eggs, Greek yoghurt, fish, lean meat, chicken, tofu, edamame beans, lentils and high-protein breakfasts can all be useful additions depending on individual preferences and tolerances.

Fibre is equally important. Research increasingly shows that fibre supports not only digestive health, but also blood sugar regulation, cholesterol balance and the gut microbiome. This becomes especially relevant during midlife, when cardiovascular and metabolic health become increasingly important considerations.

Most women would benefit from gradually increasing fibre intake through foods such as:

• Vegetables
• Berries
• Oats
• Chia seeds
• Flaxseeds
• Beans and lentils
• Nuts and seeds

A Mediterranean-style approach to eating is consistently associated with better metabolic, cardiovascular and cognitive health outcomes, and may be particularly supportive during perimenopause.

Nutrients that matter most in midlife

Rather than focusing on trendy supplements or restrictive protocols, I often encourage women to focus on nutritional foundations first. Some nutrients that may become increasingly important during perimenopause include:

Protein Important for muscle mass, blood sugar balance, bone health and recovery.

Calcium and vitamin D Both play important roles in bone health, particularly as oestrogen levels decline.

Omega-3 fats May help support cardiovascular, cognitive and inflammatory health.

Magnesium Involved in hundreds of processes in the body including sleep, muscle function, stress regulation and blood sugar balance.

Iron Heavy or irregular periods during perimenopause may still contribute to low iron status in some women, which can affect energy and concentration.

Phytoestrogen-rich foods Foods such as ground flaxseeds, tofu, tempeh and edamame contain naturally occurring phytoestrogens which may be supportive for some women during perimenopause.

Importantly, more supplementation is not always better. Individual needs vary significantly, and personalised support is often most helpful.

Supporting your body rather than fighting it

One of the biggest mindset shifts I encourage during perimenopause is moving away from punishment-based approaches to health.

Many women with PCOS/PMOS have spent years believing they simply need more willpower, stricter diets or more intense exercise. In reality, midlife hormones often respond far better to consistency, nourishment, sleep, stress support and realistic habits.

This stage of life is not about perfection. It is about building a way of eating and living that supports energy, metabolic health, muscle mass, mood and long-term wellbeing.

You can read more about bone and muscle health in my recent blog on Bone Health and PCOS/PMOS, where I discuss strength training, vitamin D and healthy ageing in more detail.

And don't forget you can always book in a free call with us too.

Please note: Nutritional therapy does not diagnose or treat medical conditions. Always speak to your GP regarding persistent symptoms or concerns about menopause or hormonal health.

Body Image, Confidence and PCOS: A Holistic Approach

Key Takeaways

• Body image worries are common in PCOS and are influenced by hormonal symptoms, weight changes, and lived experience
• Diet culture and restrictive eating patterns can worsen both physical and emotional symptoms in PCOS
• Sustainable habits and consistent nourishment support both metabolic health and self-trust
• Rebuilding a positive relationship with food takes time and requires a compassionate, non-restrictive approach
• Nutrition can support confidence, but it is one part of a broader, holistic approach to wellbeing

Body image can be one of the most challenging aspects of living with PCOS.

Changes in weight, skin, hair growth, and energy levels can all impact how we feel in our bodies. Alongside this, many of us with PCOS have spent years trying different diets, often with limited or short-term results, which can lead to frustration, self-doubt, and a loss of confidence.

It is important to acknowledge that these feelings are not superficial. They are shaped by both the physical realities of PCOS and the wider pressures around appearance, health, and body expectations. And never more so that in the current climate.  So, supporting our body image with PCOS requires a holistic approach, one that considers not only nutrition, but also mindset, habits, and – probably most importantly - self-compassion.

Why PCOS Impacts Body Image

PCOS affects multiple systems in the body, many of which can influence both appearance and self-perception.

Hormonal imbalances, particularly high androgens, can contribute to symptoms such as acne, hair thinning, or excess hair growth. Insulin resistance can make weight management more challenging, even when following dietary advice that may work for others. These changes often feel unpredictable and, at times, outside of your control.

Research has shown that individuals with PCOS are more likely to experience body dissatisfaction and reduced quality of life compared to those without the condition. This is not only due to physical symptoms, but also the emotional burden of managing a long-term condition.

Over time, repeated attempts to “fix” these symptoms through restrictive dieting can further impact self-esteem and body image.

It is therefore super important to try and shift the focus away from blame, and towards understanding the underlying drivers and supporting the body in a more sustainable way.

Moving Away from Diet Culture

Many of us with PCOS have been exposed to conflicting and often restrictive dietary advice.

Messages that focus on cutting out entire food groups, drastically reducing calories, or following rigid rules may initially feel like a solution. However, these approaches are often difficult to maintain and can contribute to cycles of restriction, cravings, and overeating.

From a physiological perspective, restrictive eating can also have unintended consequences. Under-fuelling may affect energy levels, mood, and hormonal balance, while irregular eating patterns can contribute to blood sugar instability, which may increase cravings and emotional eating behaviours.

Psychologically, diet culture can reinforce the belief that your body needs to be controlled or “fixed,” rather than supported. This can lead to feelings of guilt around food and a disconnection from hunger and fullness cues.

Moving away from this approach does not mean ignoring health. Instead, it involves shifting towards behaviours that are sustainable, flexible, and supportive of both physical and emotional wellbeing.

Rebuilding Trust in Food and Body

Rebuilding trust takes time, particularly if your relationship with food has been shaped by years of dieting or conflicting advice.

A helpful starting point is to focus on consistent nourishment.

Eating regular, balanced meals can help stabilise blood sugar, support energy levels, and reduce the likelihood of intense cravings or emotional eating. Including protein, fibre-rich carbohydrates, and healthy fats at meals provides both physical and psychological reassurance that your body is being adequately fuelled.

Over time, this consistency can help reduce the urgency around food and support a more settled relationship with eating.

It is also important to approach food with flexibility rather than rigidity.

Allowing a range of foods, rather than categorising them as “good” or “bad,” can help reduce feelings of guilt and support a more balanced approach. This is particularly important in PCOS, where overly restrictive patterns can often backfire.

Alongside nutrition, self-awareness and compassion play a key role.

Emotional eating is often linked to stress, fatigue, or unmet emotional needs, rather than a lack of discipline. Recognising these patterns without judgement can help create space for more supportive responses.

For example, asking what you need in that moment, whether that is rest, nourishment, or support, can be more helpful than focusing solely on the food itself.

It can also be helpful to consider the wider picture of wellbeing.

Sleep, stress management, movement, and social support all influence how you feel in your body. Nutrition works best when it is part of this broader, holistic approach.

Finally, confidence in PCOS is not built through achieving a specific outcome, but through developing trust in your ability to care for your body consistently.

This might look like:

• Eating regularly, even on busy days
• Choosing meals that support your energy
• Letting go of perfection and focusing on progress
• Speaking to yourself with more kindness

These shifts may feel small, but over time they can have a meaningful impact on both physical and emotional wellbeing.

Living with PCOS can be challenging, particularly when it affects how you feel in your own body. A holistic, compassionate approach can help you move away from cycles of restriction and towards a more supportive and sustainable way of eating and living.

If you are struggling with binge eating or feel that your relationship with food is becoming difficult to manage, it is important to know that support is available.

In the UK, organisations such as Beat Eating Disorders provide confidential helplines, online support, and guidance for both individuals and their families. You may also wish to speak with your GP, who can help you access appropriate NHS services, including specialist eating disorder support where needed.

At PCOS Clinics, we recognise that disordered eating patterns, including binge eating, can be closely linked to PCOS, particularly where there is a history of restrictive dieting, blood sugar instability, or body image concerns. We have a practitioner within our team who is specifically trained in supporting individuals with these challenges, using a compassionate, non-restrictive and evidence-based approach.

If this is something you are experiencing, you are not alone, and support is available.

Magnesium-Rich Dark Chocolate and Walnut Energy Bites

Key Takeaways

• Magnesium plays a role in nervous system regulation, insulin sensitivity, and stress response in PCOS
• Low magnesium status may be associated with increased anxiety, fatigue, and poor blood sugar control
• Whole foods such as dark chocolate, nuts, and seeds can help support magnesium intake
• Combining protein, healthy fats, and fibre supports steady energy and reduces blood sugar fluctuations
• Simple, prepared snacks can help reduce overwhelm and support consistent eating habits

If you are looking for a simple snack that supports both energy and emotional wellbeing in PCOS, these dark chocolate and walnut energy bites are a practical option.

They combine ingredients naturally rich in magnesium, alongside healthy fats and fibre, helping to support more stable energy levels and reduce the likelihood of blood sugar fluctuations.

For many people with PCOS, symptoms such as anxiety, low mood, fatigue, and cravings are influenced not only by hormones, but also by nutrient intake and eating patterns. Small, consistent additions like this can be a helpful part of a wider, supportive approach.

Why Magnesium Matters in PCOS

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, many of which are highly relevant in PCOS.

One of its key roles is in insulin sensitivity.

Research suggests that magnesium plays a role in glucose metabolism and insulin signalling. Suboptimal magnesium status has been associated with insulin resistance, which is a central feature of PCOS. Supporting adequate magnesium intake may therefore be beneficial for both metabolic and energy regulation.

Magnesium is also closely linked to the stress response and nervous system regulation.

It is involved in the regulation of the hypothalamic–pituitary–adrenal (HPA) axis and supports the activity of GABA, a neurotransmitter that promotes relaxation. Low magnesium levels have been associated with increased symptoms of anxiety, poor sleep, and reduced stress resilience.

In addition, magnesium contributes to muscle relaxation, sleep quality, and energy production, all of which can be impacted in PCOS.

While supplementation may be appropriate in some cases, increasing magnesium intake through whole foods is a practical and accessible first step.

Foods such as dark chocolate (particularly higher cocoa content), nuts, seeds, and whole grains provide magnesium alongside other nutrients, including healthy fats and fibre, which support blood sugar balance and satiety.

This is particularly relevant in the context of the food–mood connection in PCOS, where both nutrient intake and blood sugar regulation can influence emotional wellbeing.

These energy bites are quick to prepare, require minimal equipment, and can be made in advance to support consistency during busy weeks.

Ingredients (makes approximately 10–12 bites)

• 100 g dark chocolate (70 percent cocoa or higher)
• 80 g walnuts
• 2 tablespoons ground flaxseed
• 1 tablespoon chia seeds
• 1 tablespoon almond or peanut butter
• 1–2 tablespoons milk (or dairy-free alternative, as needed)

Method

1. Melt the dark chocolate gently using a bain-marie or in short bursts in the microwave, stirring regularly.
2. Roughly chop the walnuts and add them to a bowl along with the flaxseed and chia seeds.
3. Stir in the melted chocolate and nut butter until well combined.
4. Add a small amount of milk if needed to bring the mixture together.
5. Spoon into small portions and place onto a lined tray or into silicone moulds.
6. Refrigerate for 1–2 hours, or until firm.

These bites provide a combination of healthy fats, fibre, and a small amount of protein, which can help support more stable energy compared to high-sugar snack options.

Storage Tips

Store the energy bites in an airtight container in the fridge for up to one week.

They can also be frozen and defrosted as needed, which can be helpful if you prefer to batch prepare snacks in advance. Having options readily available can reduce reliance on convenience foods and support more consistent eating habits, particularly during periods of stress or low energy.

Recipes like this are not intended to replace a balanced diet, but they can be a simple way to incorporate nutrient-dense foods into your routine. In PCOS, where both metabolic and emotional factors are at play, these small, practical strategies can help support a more stable foundation.