This post looks at different factors that influence the HPA axis regulation. Here are the things you need to know that you can do at home to improve your menstrual cycle.

Proper Diet & Lifestyle for HPA Axis Regulation

The very best treatment you can offer your HPA axis is rest and joy. That’s right!

In order to keep your HPA axis in balance and to stay healthy, you need to do things you find fun. 

What is it that you love to do?

Reading? Dancing? Walking?

Whatever it is, make sure you schedule 2 hours to do it every week.

Pop it in your calendar like an appointment. It is an appointment, one with yourself so that you can focus on you.

People who have tried this often see differences in their menstrual cycle within 2 months.

Relaxation techniques such as meditation, yoga, and meditation can also be beneficial. Find which one suits you best and give it a try.

You can also improve your HPA axis function by stabilising your blood sugar levels. To do this you need to make sure that you eat regularly. When you have your meals, it is also important that each meal includes protein. It’s especially important to do this with breakfast.

Sleep is an important aspect of period health. It helps to stabilise cortisol levels and your HPA axis.

There are a variety of different ways that exercise can help support your period health and improve your HPA axis function. It helps to modulate your stress response and reduce cortisol levels. It also helps to improve your body’s sensitivity to insulin levels.

Supplements and Herbs

  • Magnesium is important in the regulation of your HPA axis. It helps to calm your nervous system. Additionally, it helps to support and improve sleep.
  • Zinc is involved in supporting the health of the hippocampus, this is the part of your brain that helps to calm the HPA axis. Supporting the hippocampus helps support the HPA axis in turn.
  • B vitamins are important in reducing stress and relieving anxiety. They do this by supporting the production of serotonin and GABA. These are the neurotransmitters that help to calm the HPA axis.
  • Rhodiola has long been used to support energy and fertility. It helps to calm the HPA axis.


These are a few things that you can try to help improve your HPA axis. 

Trying these things will have a follow-on effect and help to improve your period, too. Improvement and forming new habits takes time so try not to give up on anything too soon.

Learn more from our practitioners here.

Katherine Knott

Katherine is a certified naturopath and the founding director of Acorn and Oak.   She began studying Naturopathy when she was 18 years old and has practiced in both Melbourne and rural Victoria.  She has also studied 2 1/2 years of nursing and midwifery, but decided that she was happier to work with women as […]

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Nicki Stewart

Nicki has always been drawn to Holistic Health and she follows in her mother’s footsteps who is a Reflexologist and Natural Therapist. Nicki was inspired to study Herbal Medicine after attending one of Dr. Sandi Rogers’ (Naturopath, Director of National College of Traditional Medicine and former President of Australian Traditional Medicine Society) seminars on ‘Fruits […]

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Alyce Beaton

Alyce is qualified naturopath in Ballarat who loves supporting people on their health journey. Alyce believes optimising and restoring health first and foremost begins with food as medicine and creating healthy lifestyle habits. She is passionate about providing a safe, non judgement environment and endeavours to support her clients with strategies they can implement into […]

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