As spring returns, so too do longer days, more sunlight, and subtle shifts in the way our bodies function. Among the most sensitive systems to seasonal change is the endocrine system—the complex network of glands that governs hormone production. These changes can affect mood, sleep, metabolism, and energy levels. Understanding how spring influences hormonal rhythms can help us make targeted choices to support balance and vitality.

Seasonal Shifts in Hormone Activity

One of the most well-documented seasonal effects involves serotonin, the neurotransmitter that helps regulate mood. Serotonin transporter availability has been shown to be higher in autumn and winter and lower in spring and summer—suggesting that as daylight increases, more serotonin remains available in the brain, enhancing mood and cognitive function (Praschak-Rieder et al., 2008).

At the same time, melatonin levels—responsible for regulating sleep-wake cycles—begin to decline due to longer daylight exposure. Melatonin secretion is heavily influenced by light, and in spring, its evening rise occurs later, shortening sleep duration and potentially affecting rest quality if routines are not adjusted (Wehr, 1998).

Nutrition to Support Hormonal Balance

Diet plays a pivotal role in regulating hormones—especially during transitional seasons when environmental factors are shifting.

• Healthy fats, particularly from extra virgin olive oil, support insulin sensitivity and reduce inflammation, both key to maintaining hormonal stability (Casado-Díaz et al., 2017).
• Cruciferous vegetables like broccoli, kale, and cauliflower aid oestrogen metabolism through their high content of glucosinolates, which promote detoxification via liver enzyme induction (Fowke et al., 2000).
• Flaxseeds, rich in phytoestrogens (lignans), have been associated with improved oestrogen balance in premenopausal and postmenopausal women, and may support menstrual regularity (Ghasemi et al., 2022).

Eating in sync with the season—lighter meals with more fresh greens and fibre—can ease the metabolic shift that often accompanies warmer weather and more outdoor activity.

Lifestyle Practices that Influence Hormones

1. Stress Management

Chronic stress elevates cortisol, the primary stress hormone, which can disrupt sex hormone production and lead to fatigue, anxiety, or poor sleep. Mindfulness-based stress reduction (MBSR), yoga, and other relaxation techniques have been shown to lower cortisol levels over time (O'Connor et al., 2021).

2. Movement and Activity

Physical activity improves insulin sensitivity, stimulates endorphins, and helps regulate reproductive hormones. Even moderate daily exercise (such as brisk walking or cycling) is linked to improvements in hormonal markers, particularly in women with PCOS or metabolic dysfunction (Ross et al., 2000).

3. Sleep and Light Exposure

Increased daylight can delay melatonin onset, leading to later sleep times and potentially reduced sleep quality. Studies show that evening light exposure (especially blue light from screens) can suppress melatonin levels by up to 90%, disrupting circadian rhythms (Gooley et al., 2011). A consistent sleep-wake schedule, morning sunlight exposure, and minimising screen use after dusk are all effective in supporting melatonin production and hormonal stability.

Conclusion

Spring is a powerful seasonal reset, and its influence on our hormone systems is both measurable and meaningful. With a few intentional adjustments—nutritional shifts, gentle movement, light exposure, and mindful stress management—both women and men can optimise hormonal health and build momentum for the months ahead. The key lies in aligning with nature’s rhythm rather than working against it.

References

• Casado-Díaz, A., Santiago-Seoane, P., Valero-Pérez, E., et al. (2017). Extra virgin olive oil diet intervention improves insulin resistance and beta-cell function in overweight elderly individuals: A randomised controlled trial. The Journals of Gerontology: Series A, 74(9), 1326–1334.
• Fowke, J. H., Longcope, C., Hebert, J. R. (2000). Brassica vegetable consumption shifts estrogen metabolism in healthy postmenopausal women. Cancer Epidemiology, Biomarkers & Prevention, 9(8), 773–779.
• Ghasemi, E., Ghannadiasl, F., Gaeini, Z., et al. (2022). The effect of flaxseed supplementation on sex hormone profile in adults: A systematic review and meta-analysis. Journal of the American College of Nutrition, 41(3), 282–291.
• Gooley, J. J., Chamberlain, K., Smith, K. A., et al. (2011). Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. The Journal of Clinical Endocrinology & Metabolism, 96(3), E463–E472.
• O'Connor, D. B., Thayer, J. F., Vedhara, K. (2021). Stress and cortisol interactions: A review of the evidence and implications for population health. Psychoneuroendocrinology, 124, 105088.
• Praschak-Rieder, N., Willeit, M., Wilson, A. A., et al. (2008). Seasonal variation in human brain serotonin transporter binding. Archives of General Psychiatry, 65(9), 1072–1078.
• Ross, R., Dagnone, D., Jones, P. J., et al. (2000). Exercise-induced reduction in obesity and insulin resistance in women: A randomized controlled trial. Annals of Internal Medicine, 133(2), 92–103.
• Wehr, T. A. (1998). Melatonin and seasonal rhythms. Journal of Biological Rhythms, 13(4), 325–327.

Cute Clinic, founded by Simona Venckute, is a health and wellbeing practice focussed on naturopathic nutrition and functional medicine. Simona is BANT accredited and registered with the Complementary and Natural Healthcare Council, General Naturopathic Council, Association of Naturopathic Practitioners and is based in Chiswick, London with her family.