Natural Ways To Support Hormone Balance

We tend think of hormones of something that go haywire when we go through puberty, our monthly cycle, perimenopause or menopause. While hormones are a huge part of women’s reproductive health, hormones are actually vital to our overall health.

Our physical, mental and emotional wellbeing are all largely dependent on hormones such as estrogen, progesterone and testosterone, cortisol, melatonin and insulin. Here we’ll take a look at different ways to balance hormones naturally, which is fundamental for living a healthy, well-balanced life.

What are Hormones & How Do They Support Wellbeing?

Before taking a deeper look on ways to naturally balance hormones, it’s vital to understand what hormones are, what they do, and how they support overall wellbeing. 

Hormones are chemical messengers that are involved in the regulation of almost every physiological function, and over 50 hormones have been detected in the human body. 

Produced and released by glands in the endocrine system, hormones control just about everything going on in the body throughout our entire lives. Growth and development, metabolism, reproductive health, sexual function, appetite, metabolism, mood, energy, sleep and more are all dependent on our hormones.

Some of the most common hormones include:

• Insulin (controls glucose levels in the body)
• Thyroid Hormones / T3 & T4 (regulate metabolism, digestive function, heart rate, muscular function and more)
• Cortisol (the body’s primary stress hormone responsible for “fight or flight”, influences inflammation, blood pressure, sleep/wake cycle and blood sugar levels)
• Melatonin (one of the primary hormones that controls the sleep/wake cycle, helps initiate and maintain sleep)
• Estrogen (regulates a woman’s menstrual cycle and reproductive system, helps maintain bone health, influences mood and more)
• Progesterone (regulates menstruation, supports pregnancy, aids in sperm development in males)

Hormones and the Endocrine System

Not only does the endocrine system create and release hormones, it’s also responsible maintaining hormone levels throughout the body. When hormones become imbalanced, it can create a cascade of different health issues including weight gain, sleep problems, digestive issues, reproductive issues, sexual function, depression, anxiety and more. 

Hormones are produced within the glands of the endocrine system and then released into the bloodstream. Once in the bloodstream, they act as messengers to target different cells that play a vital role in various bodily functions.

Some common things that can contribute to hormone imbalance include:

• Lack of exercise / sedentary lifestyle
• Unhealthy diet
• Being overweight
• High stress levels
• Lack of sleep or too much sleep
• Exposure to toxic chemicals

Symptoms of hormone imbalance can include:

• Hair loss / thinning hair
• Irregular menstrual cycle
• Infertility
• Depression
• Anxiety
• Fatigue
• Weight gain or loss that isn’t attributed to your diet
• Appetite changes
• Changes in your sex drive

5 Ways to Support Natural Hormone Balance

1. Consume A Diet That Contributes To Natural Hormone Balance

What we feed our bodies has everything to do with the way we feel and our diet plays a tremendous role in our physical, emotional and mental health. Our diet impacts everything in our bodies, including our hormone health.

Diet is so important when it comes to hormone health because the nutrients and energy attained from our diet are the raw materials necessary to both produce and keep hormones balanced. Eating a natural, well-balanced diet that includes foods and herbs known to naturally support hormone health has a huge impact on hormone health.

It’s suggested that through diet, we can derive what’s necessary to directly and indirectly activate various receptors throughout the body associated with different hormones. It’s through our diet that we also obtain the micronutrients necessary for both hormone balance and production.

Foods to Avoid For Better Hormone Health

• Sugar and Refined Carbs

Sugar and refined carbs can wreak havoc on your health, causing weight gain, depression, mood swings, inflammation, increased risk of developing type 2 diabetes and more. They can also seriously disrupt natural hormone balance.

Sugar and refined carbs (white bread, white pasta, white rice, etc.) increase insulin levels in the body. As one of the most powerful hormones in the body, insulin connected to almost every other hormone in the body, including estrogen and progesterone. Avoiding sugar and refined carbs may help keep insulin and other hormone levels balanced.

• Processed Food

Processed foods, fried foods and fast foods are all made with “artificial ingredients” that are used to improve their taste, look and shelf-life. Ultimately, these artificial colors, flavors and preservatives contain chemicals that disrupt the endocrine system.

Fast food consumption is associated with hormone disruption and lower sperm count because it contains chemicals known as phthalates and Bisphenol A (BPA). Phthalates, which make plastic more durable, are known endocrine disruptors. While phthalates are found in hundreds of different products used every day, food is the main source of exposure.

• Dairy Products

The fact that milk and dairy products are full of excessive hormones was brought to public attention years ago. Aside from added hormones, antibiotics, steroids and more than it added to diary products, cow’s milk is already full of roughly 60 different hormones by itself.

Dairy disrupts natural hormone balance in several ways, including raising insulin levels, promoting excess estrogen production in the body and increasing testosterone levels. To support natural hormone balance, consider ditching the dairy.

• Alcohol

Alcohol consumption is also associated with hormone imbalance. It significantly impairs endocrine system function, disrupting glands responsible for hormone release, as well as tissue function associated with these hormones. Alcohol spikes blood sugar levels, disturbs reproductive hormones, inhibits hormones associated with the calcium metabolism and bone health and increases the production of cortisol.

Research also shows that they way alcohol impacts hormones can also cause alcohol-seeking behavior. To naturally support hormone health and overall wellbeing, limit your alcohol consumption. According the experts, moderate alcohol use for healthy adults is typically associated with one drink per day for women and two drinks per day for men.

Consume These Foods for Hormone Balance

• Cruciferous Vegetables

Cruciferous veggies like broccoli, cauliflower, Brussels sprouts, cabbage and kale all help support healthy estrogen levels by aiding in the liver’s detoxification process. Introducing 1-2 cups of cruciferous veggies to your diet each day is an excellent way to help with natural hormone balance.

• Avocados

Avocados are one of the healthiest fruits that exist. This creamy, buttery fruit full of healthy fats is also excellent for supporting hormone health. Certain plant compounds in avocados show to positively influence estrogen and progesterone levels.

• Organic Fresh Fruits & Vegetables

While the benefits of eating non-organic fruits and vegetables is better than not eating them at all, it’s important to understand that many of the pesticides in non-organic produce are hormone disruptors. Minimizing your exposure to these endocrine-disrupting chemicals can help support hormone health.

Consider buying organic from the “dirty dozen” list, which are considered the most contaminated produce options. The best fruits and veggies for natural hormone balance are those high in antioxidants such as berries, apples, spinach and kale.

• Salmon

Healthy fats and cholesterol are the foundation of hormone production, and omega-3 rich fats are excellent for maintain hormone health. Healthy fats in fish like salmon and tuna help support hormone communication and offer the fatty acids necessary to produce estrogen and support overall hormone health. Plant-based options of omega-3s include walnuts, flaxseeds, chia seeds and hemp seeds.

2. Enhance Your Healthy Diet With Herbs That Support Hormone Health

Nature offers everything we need to thrive and there are several herbs that are known to help balance hormones naturally. Following are a few herbs that show to have a positive effect on hormone health:

• Black Cohosh: Shows to support healthy estrogen levels and is often used as a holistic remedy for hot flashes and night sweats associated with perimenopause and menopause.

• Ashwagandha: An adaptogen that shows to reduce cortisol levels and may support the health of other hormones, including insulin, thyroid hormones, male reproductive hormones and more.

• Moringa: Referred to as the “tree of life,” moringa is one of the most beneficial plants known to support human health. Several of the compounds contained in moringa show to support oxidative stress, inflammation and estrogen levels in the body, ultimately offering therapeutic potential for women menopausal and postmenopausal women.

3. Engage In Regular Exercise

Physical exercise is one of the best things you can for natural hormone balance. Getting regular exercise has a huge impact on hormone health, positively influencing several hormones throughout the body, including cortisol, estrogen, insulin, growth hormone and more.

Exercise is so beneficial for insulin levels and insulin sensitivity it’s been referred to as “precision medicine” for insulin resistance, and it’s influence on estrogen levels is unsurpassed. Research shows that exercise can help reduce estrogen levels, which can balance hormone levels and reduce the risk of disease. One study found that 150 minutes of exercise each week is beneficial for reducing the risk of breast cancer in postmenopausal women.

Keep in mind that some types of exercise are better than others when it comes to supporting hormone health. High intensity workouts show to be the most beneficial, but if extreme workouts aren’t your thing a regular yoga practice, Pilates and other forms of gentle movement can positively benefit hormone health.

Aside from getting regular exercise, make it a point to walk every day and get some kind of movement in. A sedentary lifestyle is a huge contributing factor to hormone imbalance. Give your hormones the love they need by being mindful about moving your body each and every day.

4. Get A Good Night’s Sleep

Sleep affects several hormones throughout the body, and getting a good night’s sleep is a huge part natural hormone balance. Did you know that nearly every hormone is released in response to your sleep/wake cycle? Hormones affected by the body’s circadian rhythm include:

• Melatonin
• Cortisol
• Insulin
• Ghrelin
• Leptin
• Estrogen
• Progesterone
• Growth hormones
• Thyroid hormones

When it comes to sleep and hormone health, you want to find the “Goldilocks zone.” Too much sleep and too little sleep are both associated with hormone imbalance. Too little sleep can decrease immunity, cause an increase in appetite, make you more prone to illness and infection and significantly impair focus and concentration. Sleep too much and the resulting hormone imbalance can lead to daytime fatigue, weight gain and decreased metabolism.

To help naturally balance hormones try to get 7-9 hours of sleep each night. Whether you’re not sleeping as much as you should or are getting too much sleep, consider natural solutions to get a restful night’s sleep. Avoid screen time a couple hours before bed, go to bed and wake up at the same time each day, avoid caffeine, sugar and alcohol before bed and make your bedroom a sleep sanctuary.

5. Keep Stress Levels Low

We all know that stress is bad for the body, but were you aware that it can significantly affect hormone health? Stress is considered a primary cause of endocrine disorders.

When we experience stress, we experience a rise in cortisol, the body’s stress hormone. In order for the body to produce more cortisol, the production of other hormones in the body is disrupted. 

Stress can also cause increased or decreased production of several other hormones, leading to significant hormone imbalance. To naturally support hormone balance, ensure you’re doing what’s necessary to keep your stress levels low. 

Get plenty of exercise, make time for regular self-care, engage in activities like yoga and meditation, keep strong social connections and eat a nutrient-rich, well-balanced diet.

Last Thoughts On Balancing Hormones Naturally

Hormone imbalance is more common than you might think, affecting millions of people around the world. Our lifestyle habits are a huge contributing factor to hormone imbalance and making adjustments to lead a healthier lifestyle can help us balance hormones naturally.

Our hormones have a huge influence in our overall health and wellbeing and are a cornerstone of a healthy life. Focusing on the foundations of natural hormone support such as healthy diet, regular exercise, reducing stress and getting a good night’s sleep are all important steps when it comes to natural hormone support and embracing balanced wellbeing.