The role hormones play in the human body extends beyond puberty. Estrogen, testosterone, progesterone, thyroid hormone, insulin, leptin, ghrelin, cortisol, and other hormones dictate how the body operates, from emotional state to physical well-being. Hormonal fluctuations can lead to a range of issues over time. While balancing hormones is more complicated than social media suggests, there are daily actions people can take to support healthy hormone levels.
What does “hormone imbalance” really mean?
The term “hormone imbalance” is used often. According to the Mayo Clinic, a hormonal imbalance occurs when the body has too much or too little of one or more hormones. The main purpose of hormones is to regulate cell and tissue activity in various organs. When hormones are imbalanced for long periods, it can disrupt body processes such as appetite and metabolism.
Integrative medicine doctor Amy Shah, M.D., previously explained that several key hormones, if unbalanced, can cause the whole hormonal system to falter. Ashley Jordan Ferira, Ph.D., RDN, notes that even type 1 diabetes is a clinical manifestation of hormonal imbalance. In that case, an autoimmune attack leads to a deficiency of the hormone insulin, disrupting glucose balance and leading to diabetes. Other examples include hirsutism, extra hair growth in women often caused by high androgen levels, and amenorrhea, failure to menstruate that can be caused by abnormal levels of testosterone, thyroid, and cortisone hormones.
How can I tell if my hormones are imbalanced?
It is normal for some hormone levels to fluctuate. Dips in estrogen are expected during menopause, and pregnant women typically see an increase in human chorionic gonadotropin. Daily changes in melatonin drive sleep-wake rhythms, and cortisol levels can change by the minute. However, hormonal fluxes can sometimes cause problems. For example, high stress can lead to overproduction of cortisol, which over time contributes to weight gain, diabetes, high blood pressure, and osteoporosis.
Licensed naturopathic physician Kelcie Rosendahl, N.D., says common signs of suboptimal hormone levels include changes in mood or periods, low sex drive, concerns about skin or sleep health, unexplained weight gain, or tiredness. There are more than 50 types of hormones in the human body, so diagnosing an imbalance can be difficult. Visiting a primary care doctor or endocrinologist for testing is the most accurate way to check hormone levels. At-home tests can also provide a look into hormone health, but users should follow directions carefully and take the test at the right time.
How to balance hormones naturally
Working with a doctor is necessary to correct a diagnosed hormone imbalance, but lifestyle habits can support overall hormone health.
Through diet. The foods and beverages people consume directly affect hormone levels. This includes reproductive hormones and other key hormones such as hunger hormones that regulate appetite, fullness, and blood sugar. Registered dietitian Maggie Michalczyk, R.D., says everything is connected. The best meals for hormone balance are nutritionally balanced, containing protein, healthy fat, and fiber-rich carbohydrates. Leafy greens, vegetables, fruits like berries, nuts, seeds, and fatty fish are good options. Whole, unprocessed foods can help maintain healthy levels of insulin, cortisol, and other hormones.
Even healthy foods should be eaten in moderation. Plants such as flax, soy, and berries contain phytoestrogens, which some studies suggest can influence female hormone levels. According to a 2020 review in Nutrients, it is still unclear how phytoestrogens affect the female body, so working with a dietitian or endocrinologist is recommended for specific concerns. Processed foods, refined sugars, and alcohol are known hormone disruptors and can affect inflammation, hormone signaling, and insulin levels. Some food groups, such as dairy and gluten, may cause unwanted hormonal fluctuations in certain individuals. Brooke Davis, R.N., recommends working with a nutritional professional to identify food sensitivities or intolerances.
Through supplementation. Supplements alone should not replace a balanced diet. Integrative and functional nutrition practitioner Emily Brown, M.S., explains that eating a variety of fruits and vegetables provides the full entourage effect of micronutrients. Consuming a combination of nutrients at once affects how the body responds. The ultimate multivitamin+ with glutathione is one option. Some nutrients, such as minerals, have a profound impact on hormonal health, but the full information on supplementation was not provided in the source content.
