6 Lifestyle Strategies to Balance Your Hormones Naturally

Women learn early on that hormonal fluctuations are a natural part of life. Throughout the different phases of your monthly cycle, you experience changes in your energy level, mood, concentration, libido and food cravings.

Female hormones ebb and flow over the span of approximately four weeks, affecting how you feel. But sometimes your hormones get out of balance, which causes all kinds of symptoms. You may struggle with acne, weight gain, fatigue, brain fog, dry skin or a decreased sex drive. Other signs of hormonal imbalance include irregular periods, night sweats, pain during sex and mood swings.

Some hormonal shifts are normal, like the changes that occur during pregnancy, lactation and perimenopause. Other imbalances may be caused by medication and underlying health problems, such as diabetes and thyroid disorders. Prolonged stress and sleep deprivation can also be to blame for riding a hormonal roller coaster.

So what can you do when your hormones are out of balance?

First, consult your doctor to check your hormone levels and rule out any underlying diseases. Depending on the results, your physician could suggest different treatment options. Women with PCOS, endometriosis and thyroid disease could benefit from a combination of medical and lifestyle support.

Complimentary to hormonal therapies, there are simple lifestyle changes you can make to support your hormonal health, even if you’re living with chronic illness.

Take a look at these 6 science-backed tips to balance your hormones naturally. 

Disclaimer: The following tips can support your hormonal health, but they do not replace necessary medical treatments. Always consult your doctor or other medical professionals to find out what’s best for your personal situation. 

How to Balance Your Hormones Naturally

1. Eat adequate amounts of protein

Proteins are the building blocks of your body. The amino acids found in protein-rich foods play an important role in the manufacturing of hormones. What’s more, eating high-protein meals reduces the production of the ‘hunger hormone’ ghrelin and stimulates the release of hormones that help you feel full. In turn, having a stable appetite supports insulin sensitivity, which plays an important role in reproductive hormone balance (especially with PCOS) and metabolic health.

That’s why it’s important to eat adequate amounts of protein with each meal. For women of average size, this adds up to  46-75 grams per day, but daily protein needs increase as you age, during pregnancy and lactation, with intense activity levels and when you’re seriously ill.

According to current guidelines, you should aim for 15 to 30 grams of protein per meal. Choose high-quality proteins like wild-caught fish, grass-fed meat and free-range eggs. And don’t forget plant-based proteins such as quinoa, legumes, nuts and seeds for an optimal protein intake.

If eating enough protein feels overwhelming due to fatigue, nausea or appetite issues, start with one high-protein meal per day and build from there. You could also look into options that are easy to digest, like Greek yogurt, protein-rich smoothies, lentil soups or scrambled eggs.

For more easy high-protein meals, take inspiration from 20 Protein-Rich Recipes That Won’t Break the Bank or the Planet. 

2. Stabilize blood sugar levels

Insulin is a hormone that helps your body to turn glucose into useable energy. When your daily diet contains a lot of sugar and refined carbs, your pancreas has to release more and more insulin to store glucose in your body cells. Over time, this overproduction can lead insulin resistance, causing a chain reaction in your body.

In turn, untreated insulin resistance can have serious consequences, like diabetes, heart disease and stroke. What’s more, insulin resistance is linked to imbalance of reproductive hormones like estrogen. The reverse is also true: hormonal changes in estrogen and progesterone can trigger spikes and crashes in your blood sugar levels.

Recent research even shows that low glycemic diets that focus on controlling glucose levels help reduce symptoms of Polycystic Ovary Syndrome (PCOS).

Given its importance for your overall health, what can you do to prevent insulin resistance?

Take a look at some simple ways to stabilize your blood sugar levels:

• Limit your intake of foods high in sugar. Soft drinks, cookies and ice cream are common culprits, but don’t overlook the accumulation of all the added sugar in processed foods and ready-made meals. You can find a step-by-step guide on how to curb your sweet cravings here.
• Swap refined carbs like bread rolls, white pasta and white rice for wholegrain versions. Take a look at these good grain recipes for inspiration.
• Eating fiber-rich foods like fruit, vegetables, legumes and oats is key to keep your blood sugar levels stable.
• Have healthy fats such as avocado, fatty fish, nuts and coconut yoghurt with your meals. Combining healthy fats with carbohydrates slows down the rise of blood glucose levels.
• Take a short walk after meals. Research shows that even a 5-minute stroll within half an hour after lunch and dinner will help regulate your blood sugar levels.

You can find more in-depth advice in ‘How to Manage Your Blood Sugar Levels When Temptation’s All Around’. 

3. Manage stress better

Being under stress is enough to make you anxious and irritable, but it also throws your hormones out of whack.

When you’re stressed, your brain prompts your adrenal glands to release adrenalin and cortisol into your blood stream, preparing you to fight or flight. That’s great for dealing with imminent threats, but not the best response to a busy lifestyle packed with stimulation.

Chronic stress keeps your cortisol levels elevated. This can affect your progesterone levels, causing even more symptoms of hormonal imbalance, like mood swings, PMS and fertility issues.

So managing your stress levels is key to balance your hormones naturally. There are many resources available to help you feel calm and balanced, but here are some strategies to get you started:

• Keep stress at bay whenever possible. Set healthy boundaries and learn to say ‘no’ to prevent an overwhelming schedule. Simplify your life, especially when your energy is limited due to chronic illness. Also learn how to look at situations differently so you can reframe stress.
• Get enough rest. And no, binge-watching Netflix is not the same as real rest. As boring as it sounds, prioritize sleep and stick to healthy routines to stay balanced.
• Relax your body and calm your mind. Mindfulness-based programs have been shown to lower cortisol levels, improve emotion regulation and reduce PMS symptoms. You don’t have to do anything complicated: just 5 minutes of breathing exercises will already ease stress and anxiety. But you can also ground yourself in the present moment by practicing yoga, doing a short walking meditation or simply wash your bowl with awareness.
• Find healthy ways to release stress you can’t avoid. It’s tempting to drown your sorrows with a bowl of ice cream, a glass of wine or a shopping spree, but that doesn’t work in the long run. Discover new ways you can truly relax your body and mind. Maybe going outside to clear your head, taking a soothing warm bath or doing ‘art therapy’ will help you let go of stress?

Struggling with serious problems? Learn more about 12 short-term strategies to deal with uncontrollable stress in life. 

4. Get plenty of sleep

Your hormones are chemical messengers that play a part in almost every function of your body, from your metabolism to sleeping well. During the day, your hormone levels take cues from your body clock to adjust to your current needs. That’s why your hormone balance is tightly linked to the circadian rhythm: when your internal body clock is disrupted, the delicate synchronization of your hormone release may be off too.

A disturbed circadian rhythm, caused by shift work or jet lag, reverses the balance of the sleep hormone melatonin and the stress hormone cortisol. It also dysregulates your hunger hormones and impairs your blood sugar tolerance. All of this puts you at risk for weight gain, metabolic syndrome and sleep disorders.

While you’re asleep, several hormones are released into your bloodstream to replenish. Growth hormone helps to grow and repair tissue, while sleeping also optimize our levels of leptin, insulin and cortisol. If you don’t get enough sleep, these hormones get out of balance, leaving you with carb cravings and difficulties concentrating.

Even lying awake one night will already impair your glucose tolerance the next morning.

In short: Your quality of sleep affects your hormonal balance and how you’ll feel the next day, and what you do during the day then affects how well you’ll sleep at night.

So how can you improve your sleep and circadian rhythm to balance your hormones naturally?

• Give yourself a bedtime and create a relaxing ritual that signals to your body it’s time to fall asleep.
• Turn off your electronic devices one hour before bedtime. The blue light coming from electronic screens confuses your body its daytime and suppresses the release of melatonin, the sleep hormone.
• Stick to a consistent sleep-wake schedule, even on weekends. Keep your bedroom dark, cool and for sleep and intimacy only. If practicing good sleep hygiene isn’t enough, try these unconventional tips for a good night’s sleep.
• Exposing yourself to daylight in the early morning is one of the most effective ways to reset your internal body clock. So open the curtains and let the light in, or go for a morning walk.

Find more ideas on how to restore your circadian rhythm and what you can do to get more sleep when pain keeps you awake at night. 

5. Avoid endocrine disruptors

Did you know that certain substances in everyday products can disturb your hormonal balance?

Plastic wraps and toys, food packaging and personal care products can all contain chemicals known as endrocrine disruptors. These endocrine disruptors can increase the production of certain hormones, and decrease the production of others. Some of these chemicals, like BPA found in canned foods and plastic bottles, can mimic hormones, tricking your body into thinking it’s the real deal.

Exposure to endocrine disruptors can lead to hormonal imbalance and increase your risk of fertility problems and even cancer. Not exactly a dream scenario.

So what can you do to reduce the impact of these synthetic hormones?

• Using less plastic is an effective way to reduce your exposure to endocrine disruptors. And it’s great for the planet too, so stop using plastic bottles, straws, bags and containers whenever you can and choose eco-friendly alternatives instead.
• Give your beauty products a makeover. Sadly, most shampoos, deodorants and fragrances also contain harmful synthetic hormones like parabenes and phthalates. Check the ingredient labels of your body products for the ‘dirty dozen’ chemicals, or research natural, toxic-free beauty products. Choosing fragrant-free products will also reduce your exposure to endocrine disruptors.
• Limit plastic food packaging when possible. If your health allows, try to avoid microwaving and takeout meals in plastic containers, and store food in glass, ceramics or stainless steel instead.

6. Consider complimentary therapies

Beyond healthy nutrition, sleep and stress management, complimentary therapies can offer additional support to balance your hormones naturally, especially when integrated with conventional care.

In traditional Chinese Medicine and Ayurveda, adaptogens are used to help your body handle stress better and balance your hormones. Although the scientific research into adaptogenic plants is still ongoing, these medicinal plants have made their way into the spotlight to restore balance. Every adaptogen is said to have slightly different benefits: ashwagandha should support your thyroid, while maca is known to boost your energy levels.

However herbs can interact with medications and are not appropriate for everyone, so always consult your doctor before considering herbal therapies.

Clinical trials also suggests that acupuncture may improve menstrual frequency or hormone regulation in women with PCOS.

Certain nutrients are also known to support hormonal health naturally:

• Omega-3 fatty acids, found in fatty fish, algae and walnuts, help reduce inflammation in your body. That’s how these nutrients can ease menstrual pain and support mood regulation.
• Getting enough vitamin D is linked to improved fertility and less chance of developing polycystic ovary syndrome (PCOS) and endometriosis. Safely exposing yourself to vitamin D-producing sunlight or taking supplementation (if deficient) may also support insulin sensitivity.
• Magnesium may relieve PMS symptoms and lead to better quality of sleep. Unfortunately, prolonged stress, heavy periods and intense vomiting/diarrhea could all lead to a magnesium deficiency.

If you’re struggling with hormonal imbalances, it can be helpful to have your blood checked for nutrient deficiencies and (temporarily) take supplements when needed.

Finally, research has clearly shown that mind-body interventions can support hormonal health by reducing cortisol levels and improving sleep. What’s more, practicing yoga, tai chi, meditation and breathing techniques reduces menstrual pain by lowering stress and relaxing uterine muscles. Mindfulness-based programs also improves the quality of life and psychological wellbeing of women with PCOS.

Start supporting your hormonal health today

The goal of balancing your hormones naturally is not to have perfectly stable hormone levels – they are meant to fluctuate throughout your cycle and your lifetime. But struggling with hormonal imbalance symptoms like weight gain, brain fog, low libido and painful periods can hurt your health and happiness.

Hopefully the strategies above have shown you how you can support your hormonal health by making some changes to your diet, stress and sleep. Just start small and build new healthy habits at your own pace, within your own limitations.

What helps you to balance your hormones naturally? 

If you enjoyed reading this article, you might also like Women’s Wellness: 5 Reasons Why We Still Need Feminist Medicine and our healthspan series, packed with accessible tips to support your health as you age, even when you’re chronically ill right now.