The role hormones play in the human body extends well beyond adolescence. Estrogen, testosterone, progesterone, thyroid hormone, insulin, leptin, ghrelin, and cortisol all influence how the body operates, affecting emotional state and physical well-being. Hormonal fluctuations over time can lead to various health issues. While balancing hormones is more complex than social media suggests, daily actions can support healthy hormone levels.
What hormone imbalance really means
According to the Mayo Clinic, a hormone imbalance occurs when the body has too much or too little of one or more hormones. Hormones regulate the activity of cells and tissue in different organs. When hormone levels are too high or too low for extended periods, they 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 entire hormonal system to falter, leading to fatigue. Ashley Jordan Ferira, Ph.D., RDN, former Vice President of Scientific Affairs at mindbodygreen, noted that even type 1 diabetes is a clinical form of hormone imbalance. In that case, an autoimmune attack causes a deficiency of the hormone insulin, disrupting glucose balance and leading to diabetes.
Other examples of clinically relevant hormone imbalances include hirsutism, which involves extra hair growth in women often caused by high androgen levels, and amenorrhea, the failure to menstruate that can result from abnormal levels of testosterone, thyroid hormone, and cortisone. Scientific literature has used the term “hormone imbalance” in over 100 research studies in the past two decades.
How to tell if hormones are imbalanced
It is normal for some hormone levels to fluctuate over time. Estrogen dips are expected during menopause, and pregnant women typically experience an increase in human chorionic gonadotropin (hCG). Melatonin levels drive daily sleep-wake rhythms, and cortisol levels can change by the minute. However, prolonged hormonal fluxes can cause problems. For example, high stress can lead to overproduction of cortisol, which over time contributes to weight gain, diabetes, hypertension, and osteoporosis.
Licensed naturopathic physician Kelcie Rosendahl, N.D., co-founder of Terrain Natural Medicine, told mindbodygreen that common signs of suboptimal hormone levels include changes in mood or periods, low sex drive, skin or sleep concerns, unexplained weight gain, or fatigue. With more than 50 types of hormones in the human body, diagnosing an imbalance can be difficult. Visiting a primary care doctor or an endocrinologist for testing is the most accurate way to confirm hormone levels. At-home tests can provide a glimpse, but users must follow directions carefully and test at the right time.
How to balance hormones naturally
Working with a doctor is necessary to correct a diagnosed hormone imbalance, but certain lifestyle habits can support overall hormone health.
Through diet. The foods and beverages consumed directly affect hormone levels and how they move through the body. This applies not only to reproductive hormones but also to hunger hormones such as insulin, leptin, and ghrelin, which regulate appetite, fullness, and blood sugar. Chicago-based registered dietitian Maggie Michalczyk, R.D., said it is all connected. When eating a meal or snack, a person is either supporting or hindering hormone function. According to Michalczyk, the best meals 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 can help maintain healthy levels of insulin, cortisol, and other hormones.
Moderation is key. Certain plants and seeds such as flax, soy, and berries contain phytoestrogens, which are estrogen-like compounds. A 2020 review in Nutrients noted that it remains unclear how phytoestrogens affect the female body, so people with unique hormonal concerns should work with a registered dietitian or endocrinologist. 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 hormonal fluctuations in certain individuals. Registered nurse and holistic nutritionist Brooke Davis, R.N., recommended working with a nutritional professional to identify any food sensitivities or intolerances related to hormonal health.
Through supplementation. Supplements should not replace a nutrient-rich diet. Integrative and functional nutrition practitioner Emily Brown, M.S., explained that eating whole fruits and vegetables provides the full entourage effect of micronutrients, which enhances their benefits. Consuming a combination of nutrients together affects how the body responds. Certain nutrients, such as minerals, have a profound impact on hormonal health.
