11 Simple Tips to Balance Hormones Naturally

The maintenance of hormonal balance is crucial for general health and well-being. Hormones are essential for controlling several body processes, such as energy levels, mood, and metabolism. If you are a woman dealing with menopause, fibroids, PCOS or PMS then you may understand how important hormone health is for living a happy, healthy life. If you need help balancing your hormones, then this blog post will give you 11 simple tips to help you keep your hormones in check!

Consume Probiotic Foods

Probiotics promote gut health which is closely linked to hormone regulation. A healthy gut microbiome can help improve digestion and absorption of nutrients, leading to better hormonal balance.A healthy gut microbiome, also known as the community of trillions of microorganisms that reside in the gastrointestinal tract, plays a pivotal role in overall health and well-being. It is intricately linked to various physiological processes, including digestion and nutrient absorption. Here’s how a healthy gut microbiome can contribute to improved digestion and absorption of nutrients, leading to better hormonal balance:

Efficient Nutrient Breakdown: The gut microbiome harbors a diverse array of microorganisms, each equipped with unique enzymatic capabilities. These microorganisms work synergistically to break down complex carbohydrates, proteins, and fats into smaller, absorbable molecules. This efficient nutrient breakdown enhances the body’s ability to extract essential nutrients from food, ensuring optimal nourishment.
Enhanced Absorption: A healthy gut microbiome promotes the production of short-chain fatty acids (SCFAs) through the fermentation of dietary fiber. SCFAs, such as acetate, propionate, and butyrate, have several beneficial effects on intestinal health. They stimulate the growth and integrity of the intestinal lining, increasing the surface area available for nutrient absorption. Additionally, SCFAs modulate the expression of genes involved in nutrient transport, further enhancing the uptake of nutrients.
Improved Barrier Function: The gut microbiome contributes to the maintenance of the intestinal barrier, a complex structure that regulates the passage of substances in and out of the body. A healthy gut microbiome helps maintain tight junctions between intestinal cells, preventing the leakage of harmful substances into the bloodstream. This improved barrier function reduces inflammation and promotes a favorable environment for nutrient absorption.
Regulation of Gut Hormones: The gut microbiome influences the production and release of gut hormones, which play a crucial role in regulating digestion, appetite, and metabolism. Hormones like glucagon-like peptide-1 (GLP-1), cholecystokinin (CCK), and peptide YY (PYY) are produced by enteroendocrine cells in the gut in response to the presence of nutrients. These hormones signal to the brain, promoting satiety, reducing food intake, and slowing gastric emptying. By modulating the release of gut hormones, a healthy gut microbiome helps maintain hormonal balance and prevents overeating.
Immune Modulation: The gut microbiome interacts with the immune system, shaping immune responses and maintaining immune tolerance. A balanced gut microbiome promotes the development and maturation of immune cells, such as regulatory T cells (Tregs). Tregs help suppress excessive immune responses and prevent inflammation. By modulating immune function, a healthy gut microbiome contributes to overall immune health and reduces the risk of chronic inflammatory diseases, which can impair nutrient absorption.

In summary, a healthy gut microbiome is essential for optimal digestion and nutrient absorption, leading to better hormonal balance. By efficiently breaking down nutrients, enhancing absorption, improving barrier function, regulating gut hormones, and modulating immune function, a diverse and balanced gut microbiome supports overall health and well-being. Try including probiotic rich-foods like apple cider vinegar, paneer, yogurt, kimchi, sauerkraut etc into your diet daily to improve your gut health.

Take a Walk After Meals

Walking is a low intensity type of exercise that aids in digestion and helps regulate blood sugar levels, which is crucial for hormone balance, especially insulin. Insulin resistance is a key feature of polycystic ovary syndrome (PCOS) Insulin resistance is a key feature of PCOS and can be a major driver of the condition. So taking a 10- minute walk after a filling meal can really help manage, or prevent, PCOS.

Hydrate with Electrolytes

It is important that you stay hydrated throughout the day by drinking water infused with electrolytes, or consume foods rich in potassium, magnesium, and sodium. Electrolytes play a significant role in maintaining proper hormone function. Electrolytes play a crucial role in regulating and maintaining proper hormone function within the body. They do so in the following ways:

Fluid Balance: Electrolytes, such as sodium, potassium, and chloride, help regulate the balance of fluids in the body. This fluid balance is essential for many physiological processes, including the production and release of hormones.
Osmotic Pressure: Electrolytes contribute to maintaining the osmotic pressure of body fluids. This pressure influences the movement of water and nutrients in and out of cells. Hormones, like antidiuretic hormone (ADH), work in conjunction with electrolytes to control water retention and excretion, which is crucial for the proper functioning of the endocrine system.
Electrical Conductivity: Electrolytes serve as charged particles that conduct electrical impulses in the body. These impulses are vital for communication between cells, including hormone-producing cells. For example, the electrical signals in the nervous system are essential for stimulating the release of hormones from endocrine glands.
Acid-Base Balance: Electrolytes, such as bicarbonate, help maintain the acid-base balance of the body. Hormones like parathyroid hormone (PTH) play a role in regulating calcium and phosphate levels, which in turn affect the pH of body fluids. Proper acid-base balance is crucial for the optimal functioning of many hormones.
Nutrient Absorption and Metabolism: Electrolytes are involved in the absorption and metabolism of nutrients from food. Hormones like insulin and glucagon regulate glucose metabolism, and electrolytes like sodium and potassium facilitate the transport of glucose and other nutrients into cells.
Cell Function and Signaling: Electrolytes are essential for maintaining cell membrane potential and function. Hormones often bind to receptors on cell membranes, triggering intracellular signaling pathways that regulate various cellular processes. Electrolytes influence the generation and propagation of these signals.
Blood Pressure Regulation: Electrolytes, particularly sodium, play a role in regulating blood pressure. Hormones like aldosterone and renin work in concert to control sodium and water balance, which affects blood volume and pressure.
Muscle Contraction: Electrolytes like potassium and calcium are critical for proper muscle contraction, including the smooth muscles of the digestive tract and the heart. Hormones like adrenaline (epinephrine) and thyroxine influence muscle function and rely on electrolytes for effective action.
Neurological Function: Electrolytes are involved in the transmission of nerve impulses and the generation of electrical signals in the brain. Hormones like serotonin and dopamine, which affect mood and behavior, depend on proper electrolyte balance for their synthesis and release.
Electrolyte Imbalances: Disruptions in electrolyte levels can lead to serious health consequences. Conditions like hyponatremia (low sodium) or hyperkalemia (high potassium) can affect hormone function, leading to symptoms such as fatigue, muscle weakness, irregular heart rhythms, and confusion.

Maintaining proper electrolyte balance is crucial for the optimal functioning of hormones and overall health. A balanced diet, adequate hydration, and medical interventions (if necessary) are essential for maintaining electrolyte homeostasis and supporting the proper functioning of the endocrine system.

Make Protein a Priority

Protein is essential for hormone production and plays a crucial role in balancing hormones in several ways:

Amino Acid Building Blocks: Proteins are made up of amino acids, which serve as the building blocks for various hormones. Consuming adequate protein ensures a sufficient supply of amino acids for hormone synthesis.
Enzyme Production: Many hormones are enzymes or require enzymes for their activation. Protein intake supports the production of these enzymes, facilitating efficient hormone function.
Hormone Transport: Some hormones, like thyroid hormones, bind to proteins in the blood for transport to target tissues. Adequate protein intake helps maintain sufficient levels of these transport proteins.
Blood Sugar Regulation: Protein intake helps regulate blood sugar levels, which is crucial for hormonal balance. Stable blood sugar prevents excessive insulin secretion, a hormone that can disrupt other hormone functions.
Insulin Sensitivity: High-protein diets have been shown to improve insulin sensitivity, reducing the risk of insulin resistance and promoting hormonal balance.
Appetite Regulation: Protein intake promotes satiety and reduces hunger, helping individuals maintain a healthy weight. Weight management is essential for hormonal balance, especially in conditions like polycystic ovary syndrome (PCOS).
Stress Reduction: Protein intake can contribute to reduced stress levels. Stress can disrupt hormonal balance, and a protein-rich diet can help mitigate the effects of stress on hormone regulation.
Muscle Mass: Protein is essential for building and maintaining muscle mass as well as tissue repair. Adequate muscle mass supports metabolic health and influences hormone function, particularly growth hormone and testosterone.
Nutrient Absorption: Protein intake enhances the absorption of certain nutrients, such as iron and calcium. These nutrients are essential for various hormonal processes.
Liver Function: Protein is necessary for liver function, which plays a crucial role in hormone metabolism and clearance. A healthy liver supports hormonal balance.

Overall, consuming a balanced diet rich in protein is essential for maintaining hormonal balance, supporting metabolic health, and promoting overall well-being so make it a point to include at least 30 grams of protein in your daily diet from sources such as:

lean meats
High quality fish
Cage-free eggs
Lentils

Increase Your Fiber Intake

Fiber aids in digestion, helps regulate blood sugar levels and helps promote a healthy gut microbiome, all of which are essential for healthy balanced hormones. In addition, Research shows that fiber-rich diets may help reduce estrogen levels and protect against certain cancers associated with estrogen dominance. The Women’s Health Network explains it perfectly:

Soluble fiber

Found in starchy root vegetables and legumes, soluble fiber binds to estrogen and encourages its excretion.

Insoluble fiber

The other main type of fiber also binds to estrogen and reduces the absorption of cholesterol, which is a precursor to estrogen and may help reduce the circulating levels of estrogen in the blood. Great sources of insoluble fiber include whole grains like brown rice and vegetables with seeds.

To ensure that your hormones stay happy and balanced, aim to consume 2-3 servings of fiber rich foods such as fruits, vegetables, legumes and whole grain daily to ensure that you get an adequate amount of fiber each day.

Always Opt for Tea

Chronic inflammation can increase estrogen production and decrease progesterone production, which can lead to an imbalance of these hormones. Chronic inflammation can also affect thyroid hormone levels, which can cause symptoms like fatigue, weight gain, and hair loss.

Conversely, hormonal imbalances can cause inflammation, which can further disrupt hormone production. For example, inflammation and chronic pain can be signs of imbalances in estrogen, progesterone, testosterone, and cortisol.

Other factors that can contribute to hormonal inflammation include:

Unhealthy gut: Can lead to inflammation
Processed foods: Can increase inflammation and stress to the adrenal glands

Herbal teas are packed with antioxidants and can help reduce inflammation , which may contribute to hormonal imbalances. Anti-inflammatory teas include:

Green tea
Rooibos tea
Turmeric tea
Matcha
Black tea
Chamomile tea
Ginger
Lemon
Cinnamon
Hibiscus
Peppermint

Improve Your Sleep Routine

Inadequate sleep can disrupt hormone levels, leading to imbalances and various health issues. Sleep is essential for maintaining hormonal balance in several ways:

Regulation of the hypothalamic-pituitary-adrenal (HPA) axis: Sleep helps regulate the HPA axis, which is responsible for managing stress and releasing hormones like cortisol. Adequate sleep helps keep cortisol levels in check, preventing the negative effects of chronic stress on hormonal balance.
Production of melatonin: Melatonin is a hormone produced by the pineal gland, and its levels are influenced by the light-dark cycle. Melatonin helps regulate sleep-wake cycles, and it also has antioxidant and anti-inflammatory effects that support hormonal balance.
Growth hormone secretion: Growth hormone is released during deep sleep and plays a crucial role in metabolism, tissue repair, and cell regeneration. Adequate sleep promotes the release of growth hormone, which is essential for maintaining hormonal balance.
Estrogen and progesterone levels: Sleep plays a role in regulating estrogen and progesterone levels in women. Disrupted sleep can lead to imbalances in these hormones, which can manifest as symptoms like menstrual irregularities, PMS, and mood swings.
Thyroid hormone levels: Sleep helps regulate thyroid hormone levels, which are important for metabolism, energy levels, and mood. Insufficient sleep can disrupt thyroid hormone production, leading to symptoms like fatigue, weight gain, and depression.
Leptin and ghrelin levels: Sleep affects the production of leptin and ghrelin, hormones that regulate hunger and fullness. Adequate sleep helps maintain a healthy balance of these hormones, promoting appetite control and weight management.

Overall, sufficient and quality sleep is essential for maintaining hormonal balance and overall health.

Avoid Skipping Meals

Irregular eating patterns can affect blood sugar levels, insulin sensitivity as well as throw your ghrelin and leptin hormones off balance. Irregular eating patterns can have profound effects on blood sugar levels, insulin sensitivity, and the balance of hunger and satiety hormones, ghrelin, and leptin. These hormones play crucial roles in regulating appetite, energy metabolism, and overall metabolic health.

When you have irregular eating patterns, it can lead to fluctuations in blood sugar levels. This is because when you eat, your body breaks down the food into glucose, which is then absorbed into the bloodstream. If you don’t eat for a long period of time, your blood sugar levels can drop too low (hypoglycemia). Conversely, if you eat a large meal after a long period of fasting, your blood sugar levels can spike too high (hyperglycemia).

These fluctuations in blood sugar levels can affect your insulin sensitivity. Insulin is a hormone produced by the pancreas that helps transport glucose from the blood into cells. When you have irregular eating patterns, it can make your body less sensitive to insulin. This means that your cells need more insulin to take up glucose, which can lead to high blood sugar levels.

Moreover, irregular eating patterns can disrupt the balance of ghrelin and leptin hormones. Ghrelin is a hormone produced by the stomach that stimulates hunger. Leptin is a hormone produced by fat cells that suppresses hunger. When you have irregular eating patterns, it can cause fluctuations in these hormones, which can lead to increased hunger and decreased satiety. This can make it more difficult to control your food intake and maintain a healthy weight.

Therefore, maintaining regular eating patterns is crucial for maintaining hormonal balance. If you need help keeping a a regular eating pattern, I offer two free eBooks that can be of assistance. My Nutrition Guide ebook can show you what nutrients your body needs, where to find them in the foods you eat and how to use that info to create a balanced meal plan. On the other hand, my Diets Don’t Work eBook will show you how to dump diets for good and take a more intuitive approach. You can click here to access them.

Get Your Daily Dose of Activity

Getting adequate amounts of daily activity can help keep your hormones in balance. This is because exercise helps to regulate the production and release of hormones such as estrogen, progesterone, and testosterone. Estrogen and progesterone are two hormones that are essential for women’s reproductive health, while testosterone is a hormone that is important for both men and women’s sexual health and muscle mass. Exercise can also help to reduce stress levels, which can also have a positive impact on hormone balance.

In addition to helping to keep hormones in balance, exercise can also have a number of other benefits for your health, including:

Improving your mood
Boosting your energy levels
Reducing your risk of chronic diseases such as heart disease, stroke, and type 2 diabetes
Helping you to maintain a healthy weight
Improving your sleep quality
Strengthening your bones and muscles
Increasing your flexibility

Aim for at least 30 minutes of moderate-intensity activity most days of the week. This could include activities such as walking, swimming, biking, or dancing. If you are new to exercise, start slowly and gradually increase the intensity and duration of your workouts over time. It is also important to stay hydrated by drinking plenty of fluids before, during, and after exercise. Dehydration can lead to fatigue and decreased performance.

If you have any underlying health conditions, talk to your doctor before starting an exercise program. If you do have underlying health conditions that your doctor has encouraged you to use diet and exercise to improve your conditions, then The STEW Project’s online fitness programs can help you balance your hormones while sculpting your body goals all from the convenience of your phone. If you need testing however, then my Stress Alchemy course can offer you everything you need to balance your hormones and improve your life.

Consider Supplements if Needed...

If you are trying to maintain good hormonal health then vitamin D, omega-3 fatty acids, magnesium, and adaptogenic herbs like ashwagandha and rhodiola may be beneficial for hormone regulation but it is important to consult with a doctor to determine if you need any supplements to support hormonal health. As a holistic nutritionist, I work with doctors to help individuals develop a personalized supplemental protocol to help our clients find hormonal balance. In addition, I have partnered with, Designs For Health who offers high quality supplemental protocols for the following health conditions:

PCOS – This protocol is designed to support healthy hormonal balance and glucose metabolism, which may be helpful for patients with polycystic ovary syndrome (PCOS):

Menopause – This protocol is designed to support healthy female hormonal balance and activity, with a specific focus on estrogen metabolism:

Chronic Stress– This is a Glandular-based product designed to support overall adrenal function. Adrenal Complex may help to promote normal cortisol balance and catecholamine production. I typically recommend this product for low cortisol and low catecholamine levels. Other supplements that can help protect your hormones from the effects of chronic stress include:

FemGuard + Balance – All estrogen pathways are addressed with chaste tree extract (vitex), black cohosh, chrysin, DIM, broccoli seed, and calcium-D-glucarate. Additional herbs, nutrients, vitamins and minerals round out this top female hormone product. Most commonly used for PMS and perimenopausal symptoms.
Thyrommune – Myo-inositol and selenium to support optimal thyroid function; landmark study showed this combination significantly reduced thyroid antibodies and TSH!
Fx Chocolate Dream – 3mg melatonin and 100mg 5-HTP in a tasty chocolate square?? And yes, you can take them right before bed!

Need help balancing your hormones? The STEW Project’s Online Fitness Programs can help you make the necessary dietary and lifestyle changes that can help keep your hormones balanced so you can continue to feel healthy, happy and whole. If you are interested in a more in depth approach to balancing your hormones, my Stress Alchemy Course comes with hormone testing, as well as coaching, to help you pinpoint your exact imbalances and stay consistent in your lifestyle changes so you can see lasting results. If you’re not sure which option is best for you then submit a contact form so we can discuss your options. I hope this helps!

In Good Health,
Amber Stewart BS,
Holistic Nutritionist
Certified Master Life Coach
ACSM Exercise Physiologist
CTNC Mental Health Specialist
TBMM Corrective Exercise Specialist

Hi! My name is Amber and I’m a Body Goals Builder, Master Life Coach, Certified Health Coach, CTNC Mental Health Specialist, Stress Alchemist & Fear Conqueror

I used to be a people pleasing, work-a-holic who stressed herself out to climb the wellness industry’s corporate ladder but when years of chronic stress and anxiety made me spiral into a deep depression, I realized that none of it mattered if I wasn’t happy with myself, inside and out, and surrounded around people who loved and respected me.

I now help individuals who are stressed out, out of shape and struggling to find balance in their lives learn how to ease their worries, improve their health, create 10x more joy in their lives and manifest the life of their dreams. At the STEW Project, we are maximizing our living potential by Simply Taking an Emphasis on Wellness.

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