Hormones play a role in the body that goes beyond puberty. Estrogen, testosterone, progesterone, thyroid hormone, insulin, leptin, ghrelin, cortisol and others control how the body operates, from emotional state to physical well being. Hormonal fluctuations can lead to a range of issues over time. While balancing hormones is more complex than some online advice suggests, daily actions can support healthy hormone levels.
What does hormone imbalance mean?
According to the Mayo Clinic, a hormonal 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 various organs. When levels are too high or too low for extended periods, they can disrupt processes such as appetite, metabolism and more. Integrative medicine doctor Amy Shah, M.D., has said that when key hormones are unbalanced, the whole hormonal system can falter, zapping energy and causing fatigue. Even severe conditions such as type 1 diabetes are a clinical manifestation of hormonal imbalance, in which an autoimmune attack leads to a deficiency of the hormone insulin, disrupting glucose homeostasis. Other examples include hirsutism, which involves extra hair growth in women due to high androgen levels, and amenorrhea, the failure to menstruate caused by abnormal amounts of testosterone, thyroid and cortisone hormones.
How to tell if hormones are imbalanced
It is normal for some hormone levels to fluctuate over time. Dips in estrogen are expected during menopause, and pregnant women experience an increase in human chorionic gonadotropin (hCG). Daily changes in melatonin drive sleep wake rhythms, and cortisol levels can change by the minute. However, hormonal fluxes can cause problems. High stress can lead to overproduction of cortisol, which contributes to weight gain, diabetes, hypertension and osteoporosis. Licensed naturopathic physician Kelcie Rosendahl, N.D., has said signs of suboptimal hormone levels include changes in mood or periods, reduced sex drive, skin or sleep concerns, unexplained weight gain or tiredness. There are more than 50 types of hormones in the human body, so diagnosing an imbalance can be difficult. Visiting a primary care doctor or endocrinologist for testing is the most accurate way to check hormone levels. At home tests can also provide a glimpse, but following directions carefully and testing at the right time is important.
Natural ways to support hormone balance
Working with a doctor to correct a diagnosed imbalance is essential, but lifestyle habits can help support overall hormone health.
Through diet
The foods and beverages a person consumes directly affect hormone levels. Hunger hormones such as insulin, leptin and ghrelin regulate appetite, fullness and blood sugar. Registered dietitian Maggie Michalczyk, R.D., says that when a person eats, they are supporting or hindering hormone functionality. The best meals for hormone balance are nutritionally balanced, containing protein, healthy fat and fiber rich carbohydrates. Leafy greens, vegetables, fruits such as berries, nuts, seeds and fatty fish are good options because whole, unprocessed foods help maintain healthy levels of insulin, cortisol and other hormones. However, even healthy foods should be eaten in moderation. Certain plants and seeds such as flax, soy and berries contain phytoestrogens, which may influence hormone levels in females. A 2020 Nutrients review noted that how phytoestrogens affect the female body remains unclear. Processed foods, refined sugars and alcohol are known hormone disrupters 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., recommends working with a nutritional professional to identify food sensitivities.
Through supplementation
Supplements should not be relied on alone to meet daily nutritional standards. Eating a variety of fruits and vegetables provides the full entourage effect of micronutrients, meaning their effects are elevated because of complementary compounds within the food, says integrative and functional nutrition practitioner Emily Brown, M.S. Consuming a combination of nutrients at once, rather than taking isolated substances, also influences how the body responds. Certain nutrients, such as minerals, have a profound impact on hormonal health.
