How can I balance hormones naturally?

In a world that often feels too busy to pause for thought, maintaining hormonal harmony within our bodies is crucial for our overall health and well-being.

Hormones orchestrate an intricate dance within our bodies, influencing every aspect of our wellbeing. A hormone imbalance can wreak havoc, leading to mood swings, sleep disturbance, memory issues, fatigue and weight gain. Whether it’s a thyroid malfunction, cortisol imbalance due to chronic stress, or disruptions in our sex hormones (think oestrogen, progesterone and testosterone), the impact can be big. So how do we rebalance hormones using nutrition as our guiding light?

Balance Blood Sugar Levels: build a hormone-friendly plate

Stable blood glucose levels are fundamental for hormonal equilibrium. Classic signs that your blood sugar is struggling are cravings for sugary foods (mid-morning/afternoon are the major culprits), fatigue, irritability, jitteriness and the need for constant snacking and caffeine pick-me-ups. Balanced meals are key so incorporate healthy fats, plenty of good quality protein and fibre into every meal to support how your body metabolises sugar, and keep you off the highs and lows of that crazy blood sugar rollercoaster.

Think Protein

Adequate protein intake supports muscles, controls appetite, aids thyroid function and helps to regulate our mood. What you choose to eat at breakfast sets you up for the day ahead and is the perfect chance to experiment with a balanced meal. Add eggs to your toast, choose higher protein Greek yoghurt with berries and a sprinkle of seeds, swap cornflakes for porridge and add a tablespoon of nut butter.

Think Fats

Fats have been demonised for many years, so much so that our low-fat friends have become the go-to in our daily diets. However, the right type of fats are crucial for hormone production and should be incorporated daily (organic full-fat dairy, avocado, extra virgin olive oil, eggs, nuts and nut butter for example). Of particular importance are the Omega 3 fatty acids found in oily fish like salmon, mackerel and sardines, flax/chia seeds and walnuts which are quite literally nutritional powerhouses when we need to ensure that we are firing on all (hormone) cylinders.

Think Fibre

To harness the benefits of dietary fibre for hormonal balance, it is essential to include a variety of fibre-rich foods in the diet such as fruits, veggies, whole grains, legumes, seeds and nuts (think of how our grandparents used to eat and you are off to a great start). Cutting down on refined sugars such as our beloved cakes, chocolate and sweets and moving away from a diet focused on ultra-processed foods will help normalise blood sugar levels and foster good hormonal balance. Fibre’s role in promoting gut health and aiding in the elimination of waste products can indirectly influence sex hormone (oestrogen) balance, therefore a well-functioning digestive system is key.

Improve gut health

A healthy gut is linked to reduced inflammation and proper hormone regulation. Quite literally, feed your gut with a diversity of real foods aiming for 30 different types per week. Start small by adding two new foods into every meal (think eggs with mushrooms and spinach, chilli con carne with beans, brown rice and guacamole, a handful of nuts with an apple and a piece of cheese), and watch that goal of 30 melt away. Experiment with probiotic-rich foods like kimchi, sauerkraut and kefir and add into your daily habits to enhance gut health. A healthy gut positively impacts oestrogen regulation, serotonin production (think enhanced mood and well-being) and insulin sensitivity.

Detoxification

Toxins in our environment (whether that be in our food supply chain or chemicals in our home environment) can disrupt hormone production. A detoxification program involves swapping processed foods for whole foods, staying well hydrated (aim for 2 litres of water or herbal teas daily), inducing sweating through exercise or saunas and supporting the body with detoxifying supplements. These all enhance the body’s natural detoxification capabilities and support better hormone synthesis.

Anti-inflammatory diet

Chronic inflammation is a common culprit behind hormonal issues. An anti-inflammatory diet involves steering clear of inflammatory foods such as processed foods, artificial additives, trans fats and sugar. Think of summer holidays all year round and eat like our Mediterranean comrades. Choose oily fish, good quality protein, beans and legumes, masses of veggies, fruits in season and extra virgin olive oil (EVOO) to naturally reduce inflammation and restore that hormonal balance.

Prioritise sleep

Your body uses the time you sleep to restore and repair therefore adequate sleep is vital for hormonal recovery and balance. Aim for 7-9 hours where possible. Establish good sleep hygiene by turning off electronics at least 2 hours before bedtime – no late night scrolling to decompress! Keep lights low as you head towards night-time nodding off, take a warm bath and read a book. Plagued by insomnia? Strictly no caffeine after midday and no alcohol before bed.

Manage stress

Chronic stress triggers elevated cortisol level and puts us in a state of constant high alert that may be so ‘normal’ we may not even be aware. Chronic stress disrupts hormonal harmony.

Incorporate time outside in green spaces; a 10-minute walk around the block at lunch is a really great way to start. Investigate, then incorporate tried and tested stress relief techniques such as deep breathing, mindfulness, meditation and journaling into your daily routine – given time, these will genuinely help to make a difference and will foster that all-important hormonal well-being.

Exercise

Physical activity contributes to hormonal balance by boosting dopamine production and reducing stress. Both aerobic exercise and strength training, in balance, elevate serotonin levels, boosting mood, promoting better sleep, digestion and sexual health. Regular exercise also supports healthy testosterone and oestrogen levels.

As powerful messengers within our bodies, hormones require a delicate balance to ensure optimal health. By adopting as many of these natural hacks as you feel able, you empower yourself to reclaim your hormones and begin your journey to better overall health.

Know that fostering new habits takes time, patience and commitment and you may need some support along the way.

Get in touch, I’m here to help. You can start with a free 20-minute health consultation and you'll already be a step closer to balance than you were yesterday.