Hormones range from vital functions like metabolism and mood regulation to reproductive health. Hormonal imbalances are associated with symptoms like fatigue, weight gain, mood changes, and other health-related issues. Luckily, there are natural ways to bring your body back into balance. This comprehensive guide details 15 evidence-based ways to achieve optimal hormone function through lifestyle and diet changes.

What are hormones and why are they important?

Hormones are chemical messengers that mix cells in different parts of the body. Hormones range from modifying and regulating simple to complex processes like growth, mood, metabolism, and sexual function, to almost everything. Hormonal imbalances can also lead to weight gain, insomnia, anxiety, and chronic fatigue.

Signs of Hormonal Imbalance

But before we get into some ways to balance your hormones, you should know what the common symptoms of hormone imbalance are, which include but are not limited to:

• Unexplained weight gain or loss
• Irregular menstrual cycle
• Loss of sexual desire
• Mood swings and depression
• Sleep disorders
• Chronic fatigue
• Skin problems such as acne and dryness

If you are suffering from any or all of these symptoms, they may be a sign of an underlying hormonal issue and you should see a healthcare provider who will run the appropriate tests.

15 Ways to Balance Your Hormones Naturally

1. Eat a protein-rich diet

Protein plays an important role in the synthesis and regulation of hormones in the body. Protein provides the essential amino acids that the body needs because it cannot synthesize them. Eating enough protein helps maintain hormone balance, especially hormones that regulate appetite and satiety, such as ghrelin and leptin.

However, you should aim to get 20-30 grams of protein per meal. High-quality protein sources include lean meat, eggs, legumes, quinoa, chia seeds, and other similar plant-based foods.

2. Exercise regularly

Exercise influences various hormonal activities, regulating insulin, estrogen, and testosterone. Additionally, strength training, cardio, and HIIT increase insulin sensitivity, which correspondingly normalizes estrogen and testosterone levels.

To maintain hormone balance, you should do at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.

3. Focus on sleep

Lack of sleep can have a negative effect on hormones, especially the stress hormone cortisol and insulin. Lack of sleep can increase cortisol levels, decrease sensitivity to insulin, and also affect appetite hormones.

Adults need 7-9 hours of uninterrupted sleep for hormones to function properly.

4. Manage stress appropriately

Chronic stress produces too much cortisol at the expense of other hormones' function. Methods to lower cortisol levels and thereby improve hormone balance include deep breathing, meditation, yoga, or simply being outdoors.

5. Cut back on sugar and refined carbohydrates

Eating a lot of sugar and refined carbohydrates increases insulin levels and makes the rest of your hormones work less well. High insulin levels promote diseases like PCOS and increase the production of androgens, which leads to symptoms like acne and hair loss.

Instead, eat whole grains, fruits, and vegetables that have a low glycemic index and help slow down blood sugar and insulin levels. 

6. Add healthy fats

Fats play a major role in hormone production, and omega-3 fatty acids in particular are actually anti-inflammatory and help balance hormones. Avocados, olive oil, nuts, seeds, and fish like salmon are good sources of healthy fats.

Trans fats should be avoided and sources of saturated fat should be limited, as both can disrupt hormone balance.

7. Keep your gut healthy

Gut health is also very closely tied to regulating hormones, especially estrogen, and poor gut health can be one of the places where imbalances can occur and problems like estrogen dominance can start to occur, which can then increase your risk of diseases like endometriosis and breast cancer.

Probiotic-rich foods like yogurt, kefir, sauerkraut, and kombucha keep your gut flora healthy, aiding in proper digestion and flushing excess estrogen from your intestines.

8. Balance your Omega-3 and Omega-6 Fatty Acids

An imbalance in levels of omega-3 and omega-6 fatty acids leads to pro-inflammatory and hormonal imbalances. Omega-6 fatty acids are found in high amounts in industrially processed and fried foods, while omega-3 fatty acids are found in foods such as oily fish, flaxseeds, and walnuts.

For hormone function, aim for a 1:1 or 1:4 ratio of omega-3 to omega-6.

9. Take phytoestrogens

Phytoestrogens are naturally occurring plant compounds that act very similarly to estrogen in the human body. They can help balance estrogen, especially during menopause. Foods rich in phytoestrogens include flaxseed, soybeans, beans, and legumes. Therefore, these foods support hormone balance.

10. Limit your caffeine intake

Consuming too much caffeine can increase cortisol and sleep, leading to hormonal imbalance. Generally, moderate consumption of such products is safe, but reducing your intake, especially in the afternoon, can improve the quality of your sleep and lower your stress hormone levels.

11. Avoid Endocrine Disrupting Chemicals (EDCs)

EDCs are found in plastics, pesticides and personal care products and can interfere with hormone function, so limit your exposure by choosing natural or organic personal care products, don't store food in plastic containers and choose organic produce when possible.

12. Maintain a healthy weight

Excess body fat, especially in the abdominal area, can lead to estrogen and insulin imbalances. Maintain a healthy weight with proper nutrition and regular exercise to keep your hormones in balance.

13. Try adaptogens

Adaptogens are a type of herb that helps regulate and balance hormones in the body while dealing with stress. Some of the most commonly used adaptogens include ashwagandha, rhodiola, and holy basil. They support adrenal health, helping to manage cortisol levels and allowing for overall hormonal balance.

14. Drink herbal tea

Some herbal teas have been shown to have hormone-balancing effects. For example, spearmint tea has been linked to lower androgen levels. Similarly, chamomile tea reduces cortisol and has a relaxing effect. Adding any type of herbal tea to your daily routine can further balance your hormones.

15. Get regular exposure to sunlight

Vitamin D is a very active regulator of hormones, especially mood and reproductive hormones. If you're someone who spends a lot of time outdoors, your body produces enough vitamin D. Get 15-30 minutes of sunlight a day, or take a supplement if you're in an area with little sunlight.

Conclusion

Being mindful of your lifestyle and diet can help you maintain natural hormone balance. From good nutrition to maintaining good sleep habits to reducing stress, here are 15 ways to maintain hormone balance. The key is to follow these steps - the more consistent you are, the better the results.

FAQ

How long does it take to balance hormones naturally?

The time required to restore natural hormone balance varies from person to person and also depends on the severity of the imbalance and how the method is practiced. If lifestyle changes are applied responsibly, significant improvements are often seen within 3-6 months.

Can exercise alone help balance hormones?

Exercise remains an important factor, but its benefits are greatest when combined with other measures like proper nutrition, stress management and sleep.

What foods should I avoid to keep my hormones balanced?

Avoiding processed foods, excess sugar, refined carbohydrates, and trans fats can help keep your hormones in balance, as can cutting down on caffeine and alcohol.

Can supplements help balance hormones?

These may include certain supplements such as omega-3 fatty acids, vitamin D, and adaptogens in case you are unable to get enough from your diet. Always consult with your healthcare professional before starting any supplement regimen.