Ten Ways to Balance Hormones Naturally

Hormonal imbalance can wreak havoc in more ways than one. When your hormones get out of whack, it can affect everything from your emotional to your physical health, affecting virtually everything you do. While it’s practically impossible to know whether an imbalance is coming your way, there are some preventive steps you can take. Below are 10 practical and holistic approaches to help keep your hormones in check.

1. Balance hormones by welcoming protein

I incorporate lean proteins—think chicken, turkey, eggs, and fatty fish like salmon—into my diet on a regular basis. I cook them with extra virgin olive oil or avocado oil for a dose of healthy fats, which are also good for keeping hormones in balance. And I often mix them with a healthy rotation of high-protein beans, lentils, and pumpkin seeds for an extra flavor kick. Protein-rich foods like tofu and legumes help maintain stable blood sugar and support healthy hormone production.

2. Balance hormones by incorporating healthy fats

Your body relies on fats to produce hormones, including sex hormones like estrogen and testosterone. Diets that are too low in fat can disrupt hormone balance. Omega-3 fatty acids found in fatty fish (salmon, mackerel), flaxseeds, and walnuts are important for hormone production and inflammation regulation. Opt for healthy fats such as avocados, olive oil, and coconut oil.

These healthy fats promote hormone production and also help reduce inflammation, which is important for avoiding hormone disruption. They are also beneficial for brain function and stress management, both of which can have a profound impact on hormone balance.

3. Balance hormones by adding fiber

The foundation of any hormone-balancing approach is a nutrient-dense, whole foods-based diet. Cruciferous vegetables (broccoli, cauliflower, kale) support estrogen metabolism, helping to balance estrogen levels. A well-balanced diet will support not only your hormones but also your overall health, providing essential nutrients needed for hormone production and regulation.

Women in general simply don’t get enough fiber. I can’t always get the recommended 25 grams into my diet, so I take a fiber supplement to help me keep my hormones balanced with my daily intake—and to help regulate my digestive system.

4. Balance hormones by exercising regularly

Physical activity helps regulate insulin, support thyroid function, and increase endorphins, which improve mood. It also helps lower cortisol levels in the long run. Exercise also promotes healthy weight management, which is important for regulating estrogen levels and preventing hormone imbalances.

The great news is that research is continually showing that low-impact exercises like yoga, walking, and training with light weights are just as effective at controlling body mass and keeping hormones in balance as high-intensity training. Bonus: No knee or joint pain!

5. Balance hormones by getting your eight hours

I cannot stress the importance of getting adequate, high-quality sleep. It’s helpful for balancing hormones but also for pretty much everything else in life: managing stress, controlling weight, maintaining energy levels—the list goes on. Of course, it doesn’t always work out the way I want it to, but I aim for eight hours every night.

During sleep, your body produces a range of hormones, including growth hormones, which helps with cell repair, and melatonin, which helps regulate the sleep-wake cycle. Poor or insufficient sleep disrupts the production of these and other hormones, leading to issues like increased hunger, weight gain, and poor mood.

Aim for 7–9 hours of quality sleep each night. To improve sleep quality, consider:

• Creating a bedtime routine
• Limiting screen time before bed
• Avoiding caffeine and alcohol late in the day
• Maintaining a cool, dark, and quiet sleep environment

6. Balance hormones by skewing sugar

Have you ever read a label on a packaged product? It’s likely filled to the brim with hidden sugars with names like sucrose, glucose, and fructose. I try to avoid these at all costs to not only keep weight down but also to balance my hormones. To satisfy my sweet tooth, I’ll stick to organic fruits and indulge in some delicious dark chocolate (preferably the organic kind).

7. Balance hormones by avoiding chemicals

Environmental toxins known as endocrine disruptors can mimic or interfere with natural hormone function. Common sources include plastics, pesticides, and personal care products. These chemicals can throw off hormone balance and have long-term health consequences.

To minimize exposure:

• Avoid plastic containers labeled with BPA or phthalates; opt for glass or stainless steel instead.
• Choose organic produce when possible to reduce pesticide exposure.
• Use natural or non-toxic personal care products that are free from parabens, sulfates, and synthetic fragrances.

It’s been several years since I switched to making my own soaps, detergents, cleaners, and deodorants, and I’m never looking back. It has reduced the chemical impact on our household so much that I can’t imagine life any other way. I firmly believe that keeping these potentially—and in some cases literally—harmful chemicals out of my home will help prevent any hormonal imbalances that may come my way.

8. Balance hormones by managing stress

Chronic stress can elevate cortisol, a hormone that, in excess, can interfere with other hormonal functions. High cortisol levels can lead to weight gain, fatigue, mood swings, and difficulty sleeping. Implementing stress-reduction techniques is essential for balancing hormones. Consider:

• Meditation
• Yoga
• Deep breathing exercises
• Tai chi
• Journaling

By incorporating mindfulness practices into your daily routine, you can lower cortisol levels, improve mental clarity, and enhance overall hormonal health.

9. Balance hormones by supporting your gut health

Your gut health plays a key role in hormone regulation. The microbiome (the trillions of bacteria living in your gut) helps metabolize hormones, including estrogen. An imbalance in gut bacteria can lead to hormone imbalances and symptoms like bloating, constipation, and irregular periods.

To support gut health:

• Eat fermented foods like sauerkraut, kimchi, kefir, and kombucha, which introduce beneficial bacteria.
• Take prebiotic-rich foods like garlic, onions, and bananas, which feed healthy gut bacteria.
• Consider probiotic supplements to help rebalance your gut flora.

Maintaining a healthy gut can help support the breakdown and elimination of excess hormones from your body, contributing to overall hormone balance.

10. Balance hormones by staying hydrated 

Water is essential for many bodily functions, including hormone production and detoxification. Dehydration can impair the body’s ability to produce and balance hormones properly. Aim to drink at least 8 cups (64 ounces) of water daily, and more if you're physically active.

Adding lemon, cucumber, or herbs like mint to your water can encourage you to drink more and help support digestion and detoxification processes.

Balancing your hormones naturally requires a multifaceted approach that includes lifestyle changes, dietary adjustments, and mindful self-care. By prioritizing a nutrient-dense diet, stress management, regular exercise, sleep, and minimizing exposure to harmful chemicals, you can support your body's ability to maintain optimal hormone levels. Remember, small consistent changes over time can have a profound effect on your health and well-being. If these strategies seem overwhelming, try them one at a time. One by one, they will help get you on the right track toward living your healthiest, most balanced natural life!