Three expert ways to balance your hormones

Hormones play an important role in every aspect of your health. Yet, hormone imbalances often go under the radar, despite being common. Not getting enough quality sleep and not eating a balanced diet can certainly throw your hormones out of whack. But do you know how to look after your hormone levels long term?

Dr Joshua Smith recently interviewed Nicki Williams, founder of Happy Hormones for Life, on this topic. Watch their webinar to learn how to naturally balance and master your hormones through rest, nutrition, and exercise. Alternatively, you can keep reading for more information.

• What is a hormone imbalance?
• How common is a hormone imbalance?
• Causes of hormone imbalance
• Three ways to balance hormones
• How to check hormone levels

 

What is a hormone imbalance?

 

A hormone imbalance is when hormone levels are too high, too low, or not optimal.

Hormones are chemical messengers, made and released by the endocrine glands. These glands help control many body functions, including growth and development, metabolism, and fertility. They include the pituitary, thyroid, and adrenal glands, among others.

We have well over 50 different hormones in our cells, making it essential but challenging to maintain a balanced system. Types of hormones include sex hormones, thyroid hormones, and growth hormones.

A hormonal imbalance can cause different conditions like polycystic ovary syndrome (PCOS) or symptoms like brain fog and fatigue. Symptoms of a hormone imbalance range from dry skin to weight loss challenges, and hot flushes to vaginal dryness.

Read more about hormone imbalances in women in our blog.

How common is a hormone imbalance?

 

We all go through hormonal changes as we age. For men, a gradual decline in testosterone levels begins at around 20-30 years old. Women's hormone levels normally fluctuate throughout their cycle and change again in pregnancy and menopause. They experience a more abrupt loss of sex hormones oestrogen and progesterone in menopause [1].

As we get older, our hormone levels change. These changes can impact various chronic conditions including frailty, diabetes, cardiovascular disease and dementia. And with people generally living longer, more people are feeling the effects of hormonal imbalances.

In our recent hormone health survey, we found more than 50% of women had a hormone imbalance, based on their recent blood test results. Of these, almost 80% said they experienced symptoms.

The most prominent symptoms relating to hormone imbalances included:

• Energy changes (35%) - Feeling tired all the time, general weakness, and poor stamina/exercise tolerance.
• Bodily changes (13%) - Weight gain and a change in body shape/composition.
• Mood changes (10%) - Low mood, anxiety, mood swings, and decreased self-esteem.
• Menstrual changes (8%) - Absent, heavier, irregular, and lighter periods.

Why could my hormones be out of balance?

 

Medical conditions, genetics, and lifestyle can all cause hormonal imbalances. Excessive stress can wreak havoc on our bodily functions and hormones.

Fluctuating hormone levels such as oestrogen, cortisol, and insulin can contribute to weight gain - particularly around the midline area. This is quite common to see during perimenopause and menopause. 

According to our survey, the main reasons for an imbalance were medical conditions (46%), perimenopause/menopause (37%), and lifestyle choices (20%).

Five causes of hormone imbalances:

1. Stress - Our modern environment exposes us to various stressful conditions. These stressors can significantly affect the serum levels of many hormones, including glucocorticoids, catecholamines, growth hormones, and prolactin [2]. Short-term, some of these hormonal changes help protect us from threats. However, chronic stress can lead to various endocrine disorders.
2. Poor diet - Hormones need the right balance of nutrients to thrive. Nutrient deficiencies, insulin resistance, and an imbalance of macronutrients can affect hormone production. Excessive body fat, particularly around the abdomen, can also lead to a hormonal imbalance.
3. Medications - Hormonal contraceptives, hormone replacement therapy (HRT), steroids, thyroid medications, chemotherapy drugs, and psychiatric medications can affect hormone levels and balance. Your doctor should discuss if the medication you are taking can potentially cause hormone imbalances.
4. Medical conditions - These conditions include thyroid issues, adrenal and pituitary disorders, diabetes, PCOS, Turner syndrome, and growth hormone deficiency.
5. Female reproductive hormone cycles - Women can have hormone imbalances because of menopause, premature menopause (otherwise known as primary ovarian insufficiency), perimenopause, pregnancy, breastfeeding, PCOS, and hormone medications such as birth control pills.

Three ways to balance hormones

 

Your exact plan to balance your hormones will depend on what's causing your imbalance. Nevertheless, proper nutrition, exercise, and rest can do wonders for your hormone health.

Follow a hormone-friendly diet

Hormones need nutrient-rich foods and stable blood sugar levels. Insulin, crucial for managing blood sugar, can lead to inflammation and disrupt sex hormone production if not properly regulated. Excess sugar can cause spikes in insulin levels, resulting in fatigue, irritability, mental fog, and cravings. This imbalance can impact energy levels, cognitive function, sleep quality, and mood stability.

It's said to be much easier to balance blood sugars throughout the day if you start with stability. Focus on protein, healthy fats, and plant nutrients to feed your gut and support your hormones. Cruciferous vegetables support the liver, which is important throughout perimenopause to help the liver detox excess oestrogen.

Fasting for 12-16 hours can help regulate insulin levels and help you lose weight. The caveat is that if you feel stressed or hungry in the morning, it's usually a sign that you should eat. Hydration is also very important to keep the body healthy and working at its best.

Keeping a food diary is a great tool for hormonal imbalances. Track what you're eating, what you're doing, and how you're feeling. You might start to notice patterns or intolerances. Intolerances can lead to inflammation, particularly affecting the gut, and impacting your hormone levels.

Generally, Mediterranean food, focusing on protein, fermented and organic foods is good for hormone health. As well as avoiding ultra-processed food.

Breakfast foods that can avoid sugar spikes:

 

• Berries
• Eggs
• Good quality bacon*
• Natural yoghurt or kefir
• Smoked salmon

* While good quality bacon has a very low glycaemic index, it potentially contains a lot of saturated fat, salt, and can contribute to diseases like bowel cancer.

Foods to avoid on a hormone-friendly diet:

 

Work towards the 80-20 balance ratio — 80% of the time eating healthy and keeping the foods we know aren't so good for us to less than 20% consumption.

• Refined sugars and carbs: Carbs are long chains of sugars (glucose) and break down in the same way as sugar in the body. Reduce your intake of refined sugars, pasta, pastries, and processed foods. Instead, focus on natural sugars or whole-grain carbs.
• Alcohol: It's tempting to think alcohol will relax you, but it's more likely to cause dehydration and lead to poor sleep and food choices. Avoid excessive alcohol consumption, which can disrupt sleep and lead to dehydration.
• Pesticides: Pesticides can disrupt hormones too. Where possible, opt for organic foods, especially for produce where you eat the skin, like berries. If that’s not possible, rinse them before eating them.

Foods to include more of:

 

• Protein and healthy fats - Eggs, lean white meats, natural yoghurt, kefir, berries, and wild-caught oily fish.
• Cruciferous vegetables - Broccoli, cauliflower, and Brussels sprouts.
• Plant nutrients - Soy, flax seeds, and chickpeas can support hormonal health.
• Antioxidant-rich foods - Herbs, spices, berries, and leafy greens help reduce oxidative stress.
• Healthy fats - Extra virgin olive oil, avocado, and omega-3-rich fish (such as salmon, mackerel, anchovies, sardines, and herring) are beneficial.

Practice a regular mix of exercise

Sweat is great for detoxing and stress relief, but that doesn't mean you need to go overboard on exercise. To promote hormone health, exercise should be a balanced mix rather than excessive. Instead, include a mix of exercises and never lose sight of the importance of rest and recovery.

What does an exercise routine for hormone health entail? Consider integrating a daily brisk walk alongside weekly sessions of HIIT, strength training, and stretching.

If you still have a menstrual cycle and feel it affects your energy levels, then planning exercise around it can help. This is called cycle syncing. If you're feeling low on energy, try gentle exercises like walking or yoga. Save more intense workouts for when you have more energy.

• Aerobic exercise, such as brisk walking, supports cardiovascular health and overall endurance.
• HIIT is great for burning fat and is quick for busy people. It activates fat-burning hormones and is time-efficient.
• Strength training becomes increasingly crucial with age, as it helps preserve muscle mass—something that naturally declines with ageing. Exercises like resistance bands, push-ups, squats, and dips are highly effective in maintaining metabolism, structural integrity, and brain health.
• Stretching plays a vital role in maintaining mobility and flexibility, which are essential for keeping active and agile as you age. Incorporating stretching exercises supports muscle and bone health, contributing to overall physical wellbeing.

Prioritise resting and reducing your stress

Thinking positively and managing stress hormones can help you to age well [3]. The more you do to actively manage stress, generally the healthier you will be as you age.

The best way to manage stress is to find something you enjoy that you can do consistently. It should fit into your lifestyle every single day and become your non-negotiable.

Your stress-busting activity can be as little as ten or fifteen minutes. Meditation and yoga are great options, but not always for everyone.

If you're struggling, put on a chill-out playlist, read your favourite book, or take a bath or a walk. Anything that you enjoy that fights off the stress response is good. Though, this doesn't include scrolling on social media.

Exercise could help to relieve stress, but it also stimulates cortisol - the stress hormone. If you are already stressed, excessive exercise can increase that stress. So make sure you're exercising in moderation and haven't become addicted to pushing yourself too hard.

If you have access to them, saunas cold plunges, or cold water therapy are all great stress-relieving activities.

 

How to check hormone levels

 

A blood test can give you a picture of your hormone health. Female hormone levels change naturally during your cycle and life as it is common for women to experience fluctuations of hormone levels. However, if this affects the quality of your life, or causes symptoms of concern, a blood test can help to differentiate possible causes. Follow blood test guidelines and tell doctors about symptoms and life stages.  

Our popular tests cover male hormone and female hormone blood tests. If you're not sure which test to choose, try our simple test finder or chat with our friendly customer care team.

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References

1. Pataky MW, Young WF, Nair KS. Hormonal and Metabolic Changes of Aging and the Influence of Lifestyle Modifications. Mayo Clin Proc. 2021 Mar;96(3):788-814. doi: 10.1016/j.mayocp.2020.07.033. PMID: 33673927; PMCID: PMC8020896.
2. Ranabir S, Reetu K. Stress and hormones. Indian J Endocrinol Metab. 2011 Jan;15(1):18-22. doi: 10.4103/2230-8210.77573. PMID: 21584161; PMCID: PMC3079864.
3. Lavretsky H, Newhouse PA. Stress, inflammation, and aging. Am J Geriatr Psychiatry. 2012 Sep;20(9):729-33. doi: 10.1097/JGP.0b013e31826573cf. PMID: 22874577; PMCID: PMC3428505.