16 Ways To Fix Hormonal Imbalance Naturally
Medically Reviewed By Margaret Etudo, BPharm. Written By The Vitamins For Woman Team.
Hormonal imbalances affect health and overall well-being. Thankfully, eating a healthy diet and lifestyle changes can fix hormonal imbalance naturally.
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Your endocrine glands produce special chemicals called hormones. These chemical messengers regulate bodily functions, including appetite, weight, mood, and overall reproductive health.
Hormonal imbalance usually happens when you have too much or too little of these hormones. As a woman, you may notice this shift during puberty, pregnancy, and menopause. Due to the rise and fall of your hormone levels, the imbalance can be temporary or extended for a long period. It also varies based on the gland or hormone that is affected.
Age, stress, lack of sleep, weight, poor diet and nutrient deficiencies, gut health, environmental toxins, certain medical conditions, and use of steroids and other medications can contribute to hormonal imbalance.
In this article, we will share some ways to fix hormonal balance naturally.
Symptoms of Hormonal Imbalance in Women
Hormonal imbalance comes with many evident changes in your body. These frustrating symptoms vary based on the hormones that are affected. Here are some signs of hormonal imbalance in women:
- Irregular or painful, heavy periods
- Severe PMS (pre-menstrual syndrome)
- Infertility
- Unexplainable weight gain or difficulty losing weight
- Acne or breakouts on your face and chest
- Dry or oily skin
- Excessive hair growth (hirsutism) or hair loss
- Constipation
- Diarrhea
- Mood swings which can lead to depression and anxiety
- Fatigue or low energy levels
- Brain fog
- Sleep problems
- Hot flashes and night sweats
- Low libido
- Vaginal dryness
- Breast tenderness
- Brittle bones
If you are experiencing any of these symptoms, speak to your doctor as soon as possible. They can run tests, diagnose you, and recommend the best action.
How to Fix Hormonal Imbalance Naturally
Despite how frustrating it can be, there are several treatment options used to cure hormonal imbalance. While medications and hormone therapy are more common, it comes with some side effects. Fortunately, natural remedies have fewer side effects. Here are some ways to fix hormonal imbalance naturally:
Eat enough protein
Proteins are made up of chemicals called amino acids that you cannot produce in your body. Your endocrine system uses these amino acids for vital processes like gut function, immune response, neurotransmitter synthesis, and peptide-hormone production. Peptide hormones regulate physiological processes, such as growth, energy metabolism, appetite, stress, and reproduction.
When your body breaks down proteins, ghrelin, the hunger hormone decreases and releases glucagon-like peptide-1 (GLP-1), cholecystokinin (CCK), and peptide tyrosine-tyrosine (PYY).
The amount of protein you take regulates hormones and aids hormone balance. Aim to eat 15–30 grams of protein foods to fix hormonal imbalances. You can eat foods like fish, chicken, legumes, and nuts.
Engage In Regular Exercise
Studies show that physical activity can help you regulate hormones like insulin and cortisol. Strength training and cardio exercises enhance insulin sensitivity in people with little or no insulin resistance and type 2 diabetes. High-intensity interval training (HIIT) lowers cortisol, the stress hormone, and supports estrogen detoxification. The Centers for Disease Control and Prevention (CDC) recommends 150 to 300 minutes of physical activity weekly.
Maintain a Moderate Weight
Being overweight or obese is linked to an imbalance in estrogen and insulin levels. Obesity is also linked to hypogonadism, the absence or reduction in the secretion of sex hormones in the ovaries. This is the primary cause of hormone-related conditions such as PCOS and anovulation during the menstrual cycle. Studies also show that legume-rich diets reduce leptin levels, a hormone that regulates appetite and weight. Maintaining a healthy weight bring a balance to these hormones.
Take Care of Your Gut Health
Your digestive tract has more than 100 trillion good bacteria. A healthy gut microbiome naturally helps to metabolize and regulate your hormones, especially ghrelin and leptin. They boost your insulin resistance and help you feel satisfied. Consuming probiotics and prebiotics can relieve constipation and other digestive issues. You can boost prebiotics and probiotics intake by eating fiber, onions, garlic, and yogurt to boost gut health.
Lower Your Sugar Intake
Sugar consumption increases insulin levels, a common sign of hormonal imbalance in women. Poor insulin resistance leads to weight gain and metabolic diseases, such as obesity, diabetes, and cardiovascular diseases. Long-term fructose intake has also been linked to disruptions of the gut microbiome. Reducing the intake of added sugars, refined carbs, sugary foods, and drinks can stabilise insulin levels and improve hormone function.
Try Stress Reduction Strategies
Studies have shown that stress elevates cortisol and adrenaline levels. High cortisol levels stimulate your appetite, making you more likely to eat junk foods with high calories and refined carbs. This causes sudden changes in mood, obesity, and even cardiovascular issues. Meditation, yoga, walking in nature, and other relaxing activities reduce cortisol and aid in maintaining hormonal balance.
Eat Healthy Fats
Healthy fats like omega-3 and omega-6 fatty acids support hormone production and the structure and function of your cell membrane. Omega-3 fatty acids boost insulin resistance and reduce inflammation while regulating your appetite and immune function. This helps in maintaining healthy levels of estrogen, progesterone and cortisol.
Use coconut or palm oil containing medium-chain triglycerides (MCT) instead of processed seed or vegetable oils. You can also eat salmon, sardines, oysters, flaxseed, walnuts, avocados, and other omega-3 fatty foods to fix hormonal balance.
Get Regular Sleep
When you sleep, your body produces and regulates cortisol, insulin, ghrelin, leptin, and growth hormones. So, lack of sleep triggers stress responses that affect your metabolism, appetite, and mood. Studies show that poor sleep patterns increase ghrelin and decrease leptin levels. Getting 7-8 hours of quality sleep is one way to balance your hormones. Create a dark, calm, and quiet environment that is conducive for sleeping.
Follow a High-fiber Diet
Fibre-rich foods relieve digestive issues, boost bowel movement, and support gut health. Studies show that fibers regulate insulin and other hormones that help you maintain a healthy weight. You can start by incorporating enough whole grains, fruits, and vegetables into your diet. The recommended daily intake is 30–45 grams of fibre.
Consider a Mediterranean Diet
A Mediterranean diet contains fruits, vegetables, whole grains (seeds and legumes), lean proteins, and healthy fats. Unlike the Western diet, which has high refined sugar and fat content, this diet has anti-inflammatory properties. Research shows that eating a Mediterranean diet reduces estrogen levels. It is commonly used to improve heart health and fix hormonal balance naturally.
Manage Chronic Conditions
Women who have polycystic ovarian syndrome (PCOS) are more likely to experience severe hormonal acne. It is believed that diabetes and thyroid diseases can also worsen hormonal imbalances. Speak to your doctor for proper medical treatment.
Pay Attention to Medications
Certain medications – corticosteroids, antidepressants, and blood pressure drugs can disrupt hormonal balance. If you notice that your symptoms get worse while using a medication, speak to your doctor.
Avoid Too Much Light At Night
Melatonin is the hormone that regulates sleep/wake cycles. If you sleep with light, you are more likely to have trouble sleeping. It also suppresses melatonin production in your body. To reduce screen time, keep your devices away from you a few hours before bedtime. Instead of using bright light, you can get a dim night lamp instead.
Avoid Overeating
Overeating increases oxidative stress and causes weight gain. Excess calorie intake also increases leptin and insulin levels, disrupting hormone regulation. Practicing mindful eating and increasing the amount of protein you eat can help you eat foods in the right proportion.
Drink green tea
Green tea is a healthy beverage that contains compounds called polyphenols. Compounds like L-theanine have antioxidant properties and increase insulin sensitivity. A review by the American Journal of Nutrition showed that green tea reduces fasting insulin levels. It also boosts weight loss and relaxation, which reduces the risk of hormonal imbalance.
Be wary of dairy products
Dairy products like milk, yogurt, and cheese can cause inflammation. It can also worsen symptoms like menstrual cramps, hormonal acne, estrogen imbalance, and PCOS (polycystic ovarian syndrome) in some women. Consider reducing or eliminating dairy to see if these symptoms improve.
Frequently Asked Questions
Fruits like grapes, cherries, blueberries, blackberries, and strawberries can fix hormonal imbalances. They contain antioxidants called resveratrol and anthocyanins, which help regulate estrogen levels.
Hormone-related conditions such as PCOS and anovulation can cause infertility. While it may reduce your chances of getting pregnant, many women still get pregnant. Your doctor may prescribe hormonal imbalance medicine and other lifestyle changes if you have been trying to conceive for a while.
Folic acid does not directly cure hormonal imbalance. However, folate deficiency increases inflammation and hormonal imbalance, especially in pregnancy. So, foods and prenatal supplements rich in folic acid can help balance hormones.
Final Thoughts For You
If you’re experiencing irregular periods, mood swings, or unexplained weight fluctuations, do not lose hope. As we mentioned, there are ways to balance your hormones. Simple strategies like following a Mediterranean diet, reducing processed foods and sugar, and boosting your gut health can fix hormonal imbalance naturally.
Remember, you have to be patient and consistent with implementing these natural remedies to cure hormonal imbalance. Talk to your healthcare provider if the symptoms persist despite your best efforts.
- National Library of Medicine: Hormones.
- Rose AJ. Role of peptide hormones in the adaptation to altered dietary protein intake. Nutrients. 2019;11(9):1990.
- Wren AM, Seal LJ, Cohen MA, et al. Ghrelin enhances appetite and increases food intake in humans. J Clin Endocrinol Metab. 2001;86(12):5992.
- Whillier S. Exercise and insulin resistance. Adv Exp Med Biol. 2020;1228:137-150.
- Gaysina D, Gardner MP, Richards M, Ben-Shlomo Y. Cortisol and cognitive function in midlife: The role of childhood cognition and educational attainment. Psychoneuroendocrinology. 2014;47(100):189-198.
- Bird SR, Hawley JA. Update on the effects of physical activity on insulin sensitivity in humans. BMJ Open Sport Exerc Med. 2017;2(1):e000143.
- Martins C, Kazakova I, Ludviksen M, et al. High-intensity interval training and isocaloric moderate-intensity continuous training result in similar improvements in body composition and fitness in obese individuals. Int J Sport Nutr Exerc Metab. 2016;26(3):197-204.
- Zheng L, Yang L, Guo Z, Yao N, Zhang S, Pu P. Obesity and its impact on female reproductive health: unraveling the connections. Front Endocrinol (Lausanne). 2024;14:1326546.
- Gambineri A, Laudisio D, Marocco C, et al. Female infertility: which role for obesity? Int J Obes Suppl. 2019;9(1):65-72.
- Klok MD, Jakobsdottir S, Drent ML. The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review. Obes Rev. 2007;8(1):21-34.
medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.
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hey Vitamins For Woman, is eating healthy fats really a thing for fixing hormonal issues? I mean, aren’t fats supposed to be bad or something? Kinda confused here, thanks for clearing it up!
Actually, Liz_QuirkyBites, healthy fats like avocados, nuts, and seeds are essential for hormone production. They’re not only good but necessary for your health!
Love seeing green tea get some recognition! It’s not just about the caffeine, it’s packed with antioxidants that help with so much more. Glad to see it recommended here.
How can you be sure cutting sugar actually helps with hormonal balance? Seems like everything these days is about cutting sugar. Just asking for some real science here.
Fantastic advice on regular exercise and maintaining a moderate weight. It’s amazing how much your body responds to these changes, not only hormonally but overall health-wise!
Regarding getting regular sleep, any tips for someone who’s tried it all? Herbal tea, meditation, you name it, I’ve tried it. Still tossing and turning.
Being wary of dairy products has changed the game for me. Noticed a big shift in how I feel daily. It’s not for everyone, but it’s worth experimenting with your diet to find what works best.
Eat enough protein, they said. It’ll be fun, they said. Now I’m here wondering if chicken has a VIP section at the grocery store ’cause that’s where I spend most of my time. 😂
The emphasis on a high-fiber diet and considering a Mediterranean diet is spot on. It’s incredible how much of a difference plant-based eating has made in my life, especially for hormonal balance.
Managing chronic conditions is a critical piece that many miss. It’s not just about diet and exercise; dealing with underlying issues can significantly impact how our bodies function. Props for including that.
Paying attention to medications is crucial, especially for women. Many don’t realize how their prescriptions could be affecting their hormonal balance. Always good to remind people to check in with a healthcare professional.
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