12 Ways to Balance Hormones Naturally (Lifestyle Guide)

Invisible to the eye but undeniably important, hormones are our body’s “chemical messengers” that influence everything from our mood and metabolism to our reproductive health and ability to get pregnant. 

However, with over 50 different hormones in the body, it’s easy to find ourselves experiencing a hormonal imbalance. That’s because our hormones are easily affected by normal parts of our life – such as the things that we eat and drink, how much sleep we get, and how stressed out we are. 

The good news though is that there are things we can do each day to make sure our hormones stay in check. Read on to learn more about the importance of balancing your hormones, how to do this naturally, and how to get your hormones tested. 

Understanding Hormonal Imbalance

What Are Hormones? 

Hormones are the chemical messengers of your body. They coordinate different functions by sending messages through your blood to different parts of your body. Basically they tell your body what to do and when to do it through chemical signals.

Hormones are part of the endocrine system and control many bodily processes like your metabolism, growth and development, reproduction and sexual function, and your mood to name a few. 

Symptoms and Diagnosis of Hormonal Imbalance

A hormone imbalance in women may show up as weight fluctuations, acne, abnormal hair growth or loss, an irregular menstrual cycle, or difficulty getting pregnant. 

Testing your hormone levels can either be done at your doctor’s office or at home. 

Testing at your doctor’s office will require a nurse to draw a blood sample, and then that sample will be tested at a laboratory. This type of test can measure any hormone in your body, and it is the most accurate testing method. 

If you’d prefer to test your hormones from the comfort of your own home, there is a rise in popularity of at-home blood testing kits (such as Everlywell). Alternatively, it’s also possible to measure certain hormone levels at home through urine testing. For example, the Mira App and Analyzer is a great tool for measuring and tracking fertility hormones. 

Mira also offers the ability to do a panel blood test, the Panorama lab test, in the comfort of your home. This minimally invasive blood test measures 5 key hormones with a quick and easy finger prick giving you the ability to test and track free testosterone, AMH, fT4, Prolactin, and TSH with lab-grade quality. These hormones are especially helpful to test for reproductive health issues and fertility. With Mira you get 5 individual and personalized hormone reports with actionable steps to understand what your numbers mean for your ovarian reserve, thyroid function, menstrual cycle, hormonal balance, and fertility health. 

Causes of Hormonal Imbalance

There are three phases in a woman’s life that cause the hormones to be out of balance. This includes puberty, pregnancy, and menopause. Experiencing a hormonal imbalance during each of these phases is completely natural, and it is common to experience symptoms like mood swings, hot flashes, increased irritability, irregular periods, sleep disruption, and changes in sex drive. 

If you are experiencing a hormonal imbalance but you are not pregnant or undergoing puberty or menopause, this may be a sign of an underlying condition. For example, polycystic ovarian syndrome (PCOS) and primary ovarian insufficiency (POI) can both cause disruptions to your hormone levels. 

Other potential causes of hormone imbalance include stress, trauma, disease, and being over/underweight. 

Importance of a Balanced Diet

Nutrients That Support Hormonal Balance

The foods we consume can have a direct impact on our hormonal balance. Hormone balancing foods can not only assist with weight management, but they also contain essential nutrients for reproductive health. Nutrient-rich foods such as fruits, vegetables, lean mets, dairy products, nuts, seeds and whole grains are all essential hormone balancing foods.

Foods to include: leafy greens, fatty fish, nuts, seeds

Leafy greens, fatty fish, nuts, and seeds all contain essential nutrients that can help hormonal imbalance symptoms. 

Foods to avoid: processed foods, high sugar intake

Foods and drinks that are high in sugar are known to cause disruptions to hormone levels, particularly insulin. And when sugar is consumed at high levels consistently over time, this can lead to insulin resistance, weight gain, obesity, and in many cases prediabetes or diabetes. 

Regular Exercise

Benefits of Exercise on Hormones 

Physical activity works wonders for our hormones. Even low-impact exercises, such as regular long-distance walking, can be extremely helpful for keeping your body toned and your weight in check (even on your period). Exercise is also known to help regulate the growth hormone, along with reducing the risk of insulin resistance, metabolic syndrome, and type 2 diabetes.

Types of exercises: strength training, cardio, yoga

Experts recommend at least 150 minutes of moderate activity and at least 75 minutes of vigorous activity over a week, including a combination of cardio and strength training. Finding an activity you enjoy, like walking, yoga, or running, can help make this a regular part of your routine.

Tips for creating a balanced exercise routine

If you find yourself struggling to get into a good exercise routine, consider the following tips: 

• Find an exercise that you genuinely enjoy. 
• Set small goals at the beginning and work your way to bigger goals. 
• Take it one day at a time, and do not get discouraged if you miss a day or session. 

Adequate Sleep

Connection Between Sleep and Hormone Production

Another way to keep your hormones in check is by making sleep a priority. This is because when we do not get enough sleep, it can begin to have a negative impact on our immune system, fertility, weight, and overall sense of wellbeing. 

Tips for Improving Sleep Quality

For adults, doctors often recommend getting around 8 hours of sleep each night. If you are struggling to fall asleep or stay asleep, bear in mind the following tips:

• Avoid watching TV or using your phone for at least 2 hours before going to bed. This is because the blue light from electronic devices can interfere with your melatonin levels. 
• Create favorable sleeping conditions in your bedroom by eliminating all sounds, using a blackout curtain, and turning off all lights. 
• Try to refrain from eating or drinking before going to bed. 

Importance of a Consistent Sleep Schedule

The National Sleep Foundation stresses the importance of a consistent sleep schedule for optimal health. That means going to bed and waking up at the same time each day, and prioritizing sleep. Use reminder or alarms and follow a consistent wind down routine to get the most out of your schedule. 

Stress Management

How Stress Affects Hormone Levels

Chronic stress can interfere with your body’s adrenaline and cortisol levels, resulting in prolonged hormonal imbalance. This imbalance can then disrupt your appetite, metabolism, ovulation patterns, skin health, and more. 

Effective Stress Management Techniques

To ease symptoms of stress, consider trying meditation, yoga, breathing exercises, or a warm bath. All of these methods are proven to help promote relaxation, release anxious thoughts and tension, and reduce stress. 

Incorporating Mindfulness and Relaxation

There are thousands of studies documenting the positive impacts mindfulness and relaxation can have on mental, physical, and emotional health. Meditation can help reduce stress and the physical benefits have been well-studied. 

Mira offers fertility meditations that unlock your body’s full fertility potential through specialized and holistic exercises. Meditations like these can help you focus on issues specific to your fertility journey, including rebalancing your hormones and reducing stress through meditations guided by fertility experts. 

Hydration

Role of Water in Hormone Function

We know water is essential for life but did you also know it plays an important role in hormone function? It helps to balance hormones naturally by way of proper circulation and detoxification of the body and helps regulate body temperature, both of which are important for hormone production and release. 

Recommended Daily Water Intake

Water intake is not a one-size-fits-all situation and can vary greatly depending on individual factors. The amount can vary based on your assigned sex at birth, weight, and activity level. According to the U.S. National Academies of Sciences, Engineering, and Medicine an average healthy adult should consume the following:

• About 11.5 cups (2.7 liters) of fluids a day for women
• About 15.5 cups (3.7 liters) of fluids a day for men

Tips for Staying Hydrated

It can be hard to focus on water intake if you’ve never made it a habit before. Try drinking when you first wake up or including water before and after meals to start. You can also experiment with different flavors or styles of water. And you can even track your consumption with smartphone apps or fancy water bottles that keep track for you. 

Limiting Caffeine and Alcohol

Impact of Caffeine and Alcohol on Hormones

Alcohol and caffeine consumption can disrupt the delicate balance needed for your hormones to work properly. And when the hormone system has been affected, a host of other issues can occur including impaired reproductive functions, issues with hunger and digestion, and affected blood sugar levels. 

Healthy Alternatives to Caffeine and Alcohol

If you get your caffeine through coffee, there are many alternatives to consider; from rooibos tea to chicory coffee and many other options. Changing your alcohol consumption can be as easy as choosing mocktails over traditional drinks. They can be a great alternative to spirits and won’t leave you feeling like you’re missing out. 

Check out our article on navigating the holidays while TTC for some great mocktail recipes to try!

Tips for Reducing Intake

Although it can be challenging to cut out caffeine and alcohol completely, start by simply noticing your intake so you are aware of how much you are actually consuming. From there you can cut back gradually and slowly reduce your intake over time. It can also help to set limits and seek out events where caffeine or alcohol aren’t featured. 

Healthy Fats

Importance of Healthy Fats for Hormone Production

Surprisingly, not all fats are bad for your body. Monounsaturated fats and polyunsaturated fats are considered healthy because they help to regulate your blood sugar, curb your appetite, and supply your body with plenty of energy. 

Fats are the building blocks for hormone production and without them the body struggles to produce adequate levels. Therefore, healthy fats, especially saturated fats, are essential to any hormone balancing diet. 

Sources of Healthy Fats: Avocados, Olive Oil, Nuts

Healthy fats can be found in many foods. Avocados, olive oil, nuts, chia seeds, eggs, and oily fish are all excellent sources but there are many more. 

How to Incorporate Healthy Fats Into Your Diet

To incorporate more healthy fats into your diet, consider the following:

• Avoid foods high in trans fats, such as fried foods, shortening/margarine, and processed bakery items. 
• Limit your intake of foods high in saturated fats, such as red meat, chicken skin, whole-fat dairy, and coconut/palm oils. 
• Incorporate more monounsaturated and polyunsaturated fats into your diet such as olive oil, flaxseeds, tuna, and salmon. 

Balancing Blood Sugar Levels

Relationship Between Blood Sugar and Hormones

Blood sugar is the amount of glucose in your blood at any given time and is the body’s main source of energy. Since hormones regulate your glucose metabolism, balancing blood sugar levels is crucial for overall health and hormonal imbalance. Fluctuations are normal, but high and low spikes can wreak havoc on the system’s delicate balance and lead to hormonal imbalance symptoms.

Tips for Maintaining Stable Blood Sugar Levels

To help maintain stable blood sugar levels, stay away from highly processed and refined foods, opting for whole food forms of carbohydrate like chickpeas, sweet potatoes, or lentils. Other helpful actions include managing your stress and making sure you move regularly to help hormone regulation and blood sugar levels. 

Foods That Help Regulate Blood Sugar

Non-starchy vegetables, whole grains, and healthy fats all help regulate blood sugar. Other options include foods high in protein and eating plenty of fiber. 

Supplementing Wisely

Overview of Beneficial Supplements

In a perfect world, we would get all of our nutrients from food, stay properly hydrated with water, and spend enough time in the sun to get plenty of Vitamin D. The result would be perfectly healthy bodies and well-balanced hormones. 

However, the reality is that sometimes we need some help from supplements and vitamins to help balance hormones for females. The following vitamins and supplements may help to keep your overall health and hormone levels in balance:

• General multivitamin
• Omega-3 fatty acids
• Vitamin D
• Magnesium
• Vitamin B

The combination of vitamins and minerals found in prenatal vitamins can help promote hormone balance among individuals trying to conceive (TTC). For example, Vitamin B, magnesium, and Vitamin D help regulate the menstrual cycle, promote ovulation, and improve chances of conception.

Mira’s own PCOS supplements support ovarian health and promote hormonal balance. They assist with metabolic function to help restore balance and feel in sync with your body. 

Consulting With a Healthcare Provider 

Dietary supplements are regulated differently around the world and can actually interfere with other treatments and medications. Always speak to your doctor before taking any hormone balancing supplement, especially if you are trying to conceive or hope to conceive in the future. 

If you’re struggling to choose the best supplements, consider consulting a professional who can help. Hormone Health Coaches can help you analyze your hormone results and recommend a list of supplements and dosage. Unlike a doctor, Hormone Health Coaches offer a practical and integrative approach on all things fertility – from a TTC plan with action steps to lifestyle changes – including choosing the right supplements to help you manage hormonal imbalance symptoms. 

Detoxifying Your Environment

How Environmental Toxins Affect Hormones

Certain chemicals found in everyday products may have a negative impact on the way your hormones work. Known as “endocrine disruptors”, these chemicals have been linked with certain problems with growth and development, reproductive health, and the immune system. 

The most common endocrine disruptors include:

• Bisphenol A (BPA) – found in plastic products and packaging
• Phthalates – also found in plastic products, packaging, and cosmetics
• Triclosan – found in hand soaps, body wash, and cosmetics

Tips for reducing exposure to toxins

While it may not be possible to avoid these chemicals altogether, there are a few things you can do to limit your exposure. This includes:

• Ditching plastic containers in favor of glass.
• Do not use a plastic lid to drink your hot coffee. 
• Try to use organic and non-toxic personal care products and makeup.
• Stick with natural materials for your clothes and shoes. 

Natural cleaning products and personal care items

To limit environmental toxins, try to use organic and non-toxic personal care products and makeup. You can also stick with natural materials for your clothes and shoes. 

Herbal Remedies

Popular Herbs for Hormone Balance

There are certain herbs commonly associated with fertility and hormone balance, but scientific studies in this area are lacking. However, new research in the area shows promising results that some herbs may be beneficial for reproductive health in women. Popular herbs used as a hormone balancing supplement include ashwagandha, chasteberry, black cohosh, and ginger. 

Fertility teas, like Mira’s, often include ingredients found to improve your fertility and balance your hormones. They contain high levels of antioxidants, folic acid, and vitamins A & C to support fertility with hormone balancing ingredients like red date, rose flower, goji berry, longan fruit, ginger, and dong quai.

How to Use Herbs Safely

Herbs are not without risks and you should always speak to your healthcare provider before taking anything, especially when TTC or pregnant. Mira’s experts have crafted herbal blends to promote reproductive wellness and hormone balance, as well as a blend to nurture your body and support a healthy pregnancy for your fertility journey. 

Consistent Routine and Patience

Importance of consistency in lifestyle changes

Making big lifestyle changes can seem like a daunting task at first. Even though you want to see changes right away, consistency and patience are the unsexy factors that will get you where you need to go. 

Setting Realistic Expectations

Balancing hormones isn’t an easy fix so it can be helpful to set realistic expectations so you don’t become discouraged. Your doctor, or a trusted professional like a hormone health coach, can help you see where you’re at and the steps it would take to get where you want to go. 

Tracking Progress and Making Adjustments

As you already know, the menstrual cycle is a key driver of hormonal changes. And when looking to balance your hormones, a great place to start is by tracking your cycle and paying attention to how you feel at every phase. In doing so, you will quickly learn that your body gives hints as your hormones change. 

If your reason for balancing your hormones is to get pregnant, the Mira Fertility Tracker is a great tool to have on hand as it measures your reproductive hormones quantitatively. This allows you to accurately monitor your unique hormone patterns. 

You can also test your hormones from the comfort of your home with Mira’s Panorama Fertility Lab Test. This at-home blood test screens for 5 key hormones to help paint a picture of your overall fertility health, thyroid functioning, and ovarian reserve. 

Frequently Asked Questions