The role of hormones in the human body goes far beyond puberty. Estrogen, testosterone, progesterone, thyroid hormone, insulin, leptin, ghrelin, and cortisol all influence how the body works, from mood to physical health. Just as a poor night’s sleep can ruin a day, hormone fluctuations can cause long-term problems. While balancing hormones is more complex than social media suggests, daily habits can support healthy hormone levels.
What hormone imbalance means
According to the Mayo Clinic, a hormonal imbalance happens when the body has too much or too little of one or more hormones. Hormones regulate cell and tissue activity in various organs. When levels are too high or too low for long periods, they can disrupt appetite, metabolism, and other processes.
Integrative medicine doctor Amy Shah, M.D., previously explained that several key hormones, if unbalanced, can cause the whole system to falter, zapping energy. Ashley Jordan Ferira, Ph.D., RDN, former Vice President of Scientific Affairs at mindbodygreen, noted that even type 1 diabetes is a clinical example of hormonal imbalance. In that case, an autoimmune attack causes a deficiency of insulin, disrupting glucose balance and leading to diabetes.
Other examples of clinically relevant hormone imbalances include hirsutism, which causes extra hair growth in women due to high androgen levels, and amenorrhea, the failure to menstruate caused by abnormal levels of testosterone, thyroid, and cortisone hormones. Scientific literature has used the term “hormone imbalance” more than 100 times in research studies over the last two decades.
Signs of hormone imbalance
It is normal for some hormone levels to fluctuate. Estrogen drops during menopause, pregnant women have high levels of human chorionic gonadotropin, melatonin drives sleep-wake cycles, and cortisol changes by the minute. But sometimes hormone fluxes cause problems. High stress can lead to excess cortisol, which over time contributes to weight gain, diabetes, hypertension, 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, skin or sleep concerns, unexplained weight gain, or tiredness. Because there are more than 50 types of hormones, diagnosing an imbalance is difficult. Visiting a primary care doctor or endocrinologist for testing is the most accurate way to check levels. At-home tests can also give a peek, but users must follow directions carefully and take the test at the right time.
How to support hormone balance naturally
While a doctor should treat diagnosed imbalances, lifestyle habits can support overall hormone health.
Through diet
The saying “you are what you eat” applies to hormones. Food and drink directly affect hormone levels. This includes not only reproductive hormones but also hunger hormones like insulin, leptin, and ghrelin, which regulate appetite, fullness, and blood sugar. Chicago-based registered dietitian Maggie Michalczyk, R.D., says it is all connected. When eating, a person supports or hinders hormone function.
According to Michalczyk, the best meals and snacks for hormone balance are nutritionally balanced, containing protein, healthy fat, and fiber-rich carbohydrates. Leafy greens, vegetables, berries, nuts, seeds, and fatty fish are good options because whole, unprocessed foods help maintain healthy levels of insulin, cortisol, and other hormones. Moderation is still important. Some plants and seeds, such as flax, soy, and berries, contain phytoestrogens. A 2020 Nutrients review noted it is still unclear how phytoestrogens affect the female body, so working with a dietitian or endocrinologist is recommended for unique concerns.
Processed foods, refined sugars, and alcohol are known hormone disruptors that can affect inflammation, hormone signaling, and insulin levels. Some food groups, such as dairy and gluten, can cause unwanted hormone fluctuations in certain people. Registered nurse and holistic nutritionist Brooke Davis, R.N., suggests working with a nutritional professional to identify food sensitivities or intolerances for further investigation.
Through supplementation
Supplements should not replace a balanced diet. Integrative and functional nutrition practitioner Emily Brown, M.S., explains that eating fruits and vegetables provides the full entourage effect of micronutrients, meaning their effects are enhanced by complementary compounds in the food. Consuming a combination of nutrients all at once, rather than taking isolated substances, affects how the body responds. Certain nutrients, such as minerals, have a profound impact on hormonal health.
