Nourishing Your Body and Hormones, One Bite, at a Time

It’s May, which means it’s time to celebrate Women’s Health Month—a reminder that your health matters, not just for others, but for you. Between work, caregiving, relationships, and the quiet strength you show daily, it’s easy to put your own wellness on pause. But your energy, your resilience, and your radiance all start with how you nourish yourself.
At Dole, we believe in the healing power of fresh produce and simple, real-life habits that help women thrive. Whether you’re just starting to think about your wellness, or you’ve been on this journey for some time now, these 10 approachable tips are here to support your hormones, boost your energy, and most importantly, help you feel your best, naturally.


🥣 Break the Fast

Your body’s been in rest mode all night. Wake it up gently with a balanced breakfast that includes both protein and fiber.
Try this: Low-fat yogurt topped with fruit and chia seeds, an egg white omelet with spinach and peppers or our 6 minute breakfast bowl.
Why it matters: A nourishing, protein rich breakfast sets the tone for stable blood sugar and all-day energy.


💧 Keep Hydrated

Yes, hydration really is that important. Water supports digestion, curbs unnecessary snacking, and keeps your skin fresh and dewy.
Pro tip: Add lemon, berries, or cucumber slices to your water for natural flavor (and a fiber bonus)!
 

🧘‍♀️ Stretch It Out

You don’t need a yoga mat or a full hour to benefit from movement. A few minutes of gentle stretching during the day can relieve tension, improve posture, and ease stress.
Try shoulder rolls while standing at your desk or a few slow stretches before bed.
 

🍎 Don’t Go Hungry

Your body likes consistency and so do your hormones. Keep your blood sugar stable by eating small, balanced meals and snacks throughout the day.
Smart staples: A banana with nut butter, baby carrots and hummus, or fresh-cut fruit.
 

🏃‍♀️ Get Moving

Movement isn’t about how much you sweat, it’s about how it makes you feel. Just 30 minutes a day can improve mood, protect your bones and heart, and keep your metabolism humming.
Pick what brings you joy: a walk, gardening, a dance break, or a workout video you love.
 

🥦 Focus on Fiber

Fiber supports healthy digestion, satiety, heart health, and hormonal balance.
Dole favorites: Berries, bananas, broccoli, beans, and oats.
💡 Fiber goal: Aim for at least 25 grams per day from whole foods.
 

🥕 Cut the Junk

Processed snacks loaded with added sugars and salt can leave you feeling sluggish and bloated. Instead, reach for whole, minimally processed foods like fresh fruit, raw veggie sticks, or unsalted almonds.
 

🦴 Bone Up

Bone health matters long before menopause. Nourish your bones with calcium-rich foods like spinach, tofu, almonds, white beans, and low-fat dairy.
Bonus: Vitamin D (from sunlight or fortified foods) helps your body absorb calcium more effectively.
 

💪 Pump Up the Iron

Women are more likely to experience low iron, especially during menstruation. Keep your levels up with plant-based sources like lentils, spinach, and almonds.
Pair with: Vitamin C-rich foods like oranges or bell peppers to boost absorption.
 

😴 Sleep Through the Night

A good night’s sleep isn’t just about feeling rested—it’s about resetting your entire body, including your hormones, metabolism, and immune system. Set a regular bedtime, dim the lights, and swap screen time for a calming ritual like reading or sipping herbal tea.


These 10 tips aren’t about being perfect. They’re about giving your body—and yourself—the care you truly deserve. Start small. Hydrate more. Add one extra veggie to your plate. Prioritize rest. Because when women feel well, we rise, we thrive, and we shine.


Published May 1, 2025