7 Steps to Balance Hormones Naturally

Balance Hormones Naturally — such as estrogen, testosterone, adrenaline, and insulin — are necessarily chemical messengers that affect many aspects of your overall health.

Hormones are secreted by various glands and organs, including your thyroid, adrenals, pituitary, ovaries, testicles, and pancreas.

The entire endocrine system works together to control the level of hormones circulating throughout your body. If one or more is even slightly imbalanced, it can cause widespread major health problems.

Conventional treatments for hormonal imbalances usually include synthetic hormone replacement therapies, birth control pills, insulin injections, thyroid medications, and more.

Unfortunately, for the majority of people suffering from hormonal disorders, relying on these types of synthetic treatments often does three things:

1. It makes people dependent on taking prescription drugs for the rest of their lives to keep symptoms under control.
2. It merely masks the patient’s symptoms but doesn’t solve them, which means that the patient can continue to develop abnormalities in other areas of the body while the disorder progresses.
3. It causes a higher risk for serious side effects such as stroke, osteoporosis, anxiety, reproductive problems, cancer, and more.

The good news is there are ways to balance your hormones naturally.

Below you’ll learn what type of hormonal imbalance your specific symptoms might be pointing to, what the root causes of your hormonal problem are, and how you can help treat the problem without experiencing the adverse side effects associated with synthetic treatments.

What Is the Endocrine System?

To fully understand your hormone health, it certainly helps to know about your endocrine system and how your hormones work together to maintain homeostasis.

The endocrine system is in charge of coordinating the relationship between different organs and hormones, which are chemicals that are released into your bloodstream from cells within your endocrine glands.

Once your hormones are in circulation, they target specific tissues or cells by binding to receptors that are located inside the cell or on its surface.

These hormones work as chemical messengers and play a key role in your body’s daily functions.

The endocrine system is made up of many glands, including the pituitary gland or “master gland” that’s responsible for sending information from your brain to other glands in your body.

The pituitary gland also produces many hormones that travel throughout the body and have different essential functions.

The pituitary gland is made up of two different tissue types: the anterior pituitary that synthesizes and releases classic hormones and the posterior pituitary gland that secretes neurohormones that are made in the hypothalamus.

Two hormones that are secreted by the anterior pituitary gland are growth hormone, which is responsible for your proper growth and development, and prolactin, which is the hormone that stimulates milk production after childbirth.

Tropic hormones are also produced and secreted by the anterior pituitary gland, which is an endocrine gland, and they also target other endocrine glands. These hormones include:

• thyroid-stimulating hormone (also called thyrotropin)
• follicle-stimulating hormone
• luteinizing hormone
• adrenocorticotropic hormone

The posterior pituitary gland doesn’t produce hormones on its own, but stores and secretes two hormones made in the hypothalamic region, vasopressin, and oxytocin, and then releases them into the bloodstream.

Other vital glands of the endocrine system include the pineal gland, thyroid gland, parathyroid glands, thymus gland, and adrenal glands.

Two major groups of hormones circulate the human body — those that derive from amino acids (protein hormones, peptides, and amines) and those that derive from lipids (steroids).

Here’s a quick breakdown of these hormone subgroups:

• Amine hormones: Hormones that are synthesized from the amino acids tryptophan (such as melatonin) and tyrosine (such as thyroid hormones and dopamine).
• Peptide hormones: Hormones that consist of short-chain amino acids and include antidiuretic hormone (called vasopressin) and oxytocin.
• Protein hormones: Hormones that consist of longer polypeptides and include growth hormone and follicle-stimulating hormone.
• Steroid hormones: Hormones that are derived from cholesterol and include testosterone, estrogens, and cortisol.

When these hormones send messages, they are received by hormone receptors that process the message and signal specific event or cellular mechanisms that initiate the target cell’s response.

As you can see, the entire endocrine system works together to control the level of hormones that circulate throughout your body.

When just one of these hormones is even slightly imbalanced, it can lead to widespread health problems that affect your growth, sexual development and function, sleep, metabolism, and hunger. (1)

Signs and Symptoms

Some of the most common signs and symptoms of hormone imbalances include:

• Infertility and irregular periods
• Weight gain or weight loss (that’s unexplained and not due to intentional changes in your diet)
• Depression and anxiety
• Fatigue
• Insomnia
• Low libido
• Changes in appetite
• Digestive issues
• Hair loss and hair thinning

Symptoms of hormonal imbalances can range dramatically depending on what type of disorder or illness they cause.

For example, high estrogen can contribute to problems that include endometriosis and reproductive issues. In contrast, symptoms of diabetes often include weight gain, changes in appetite, nerve damage, and problems with eyesight.

Some specific problems associated with some of the most common hormonal imbalances include:

• Estrogen dominance: changes in sleep patterns, changes in weight and appetite, higher perceived stress, slowed metabolism.
• Polycystic Ovarian Syndrome (PCOS): infertility, weight gain, higher risk for diabetes, acne, abnormal hair growth
• Low estrogen: low sex drive, reproductive problems, menstrual irregularity, changes in mood
• Hypothyroidism: slowed metabolism, weight gain, fatigue, anxiety, irritability, digestive issues, irregular periods
• Low testosterone: erectile dysfunction, muscle loss, weight gain, fatigue, mood-related problems
• Hyperthyroidism & Grave’s disease: anxiety, thinning hair, weight loss, IBS, trouble sleeping, irregular heartbeats
• Diabetes: weight gain, nerve damage (neuropathy), higher risk for vision loss, fatigue, trouble breathing, dry mouth, skin problems
• Adrenal fatigue: fatigue, muscle aches, and pains, anxiety and depression, trouble sleeping, brain fog, reproductive problems

Risk Factors and Causes

Hormonal imbalances are multi-factorial disorders, meaning they are caused by a combination of factors such as your diet, medical history, genetics, stress levels, and exposure to toxins from your environment.

Some of the major contributors to hormonal imbalances include:

• Food allergies and gut issues: An expanding field of new research shows that your gut health plays a significant role in hormone regulation. If you have a leaky gut syndrome or a lack of beneficial probiotic bacteria lining your intestinal wall, you’re more susceptible to hormonal problems, including diabetes and obesity. That’s because inflammation usually stems from your gut and then impacts nearly every aspect of your health. (1b)
• Being overweight or obese
• High levels of inflammation caused by a poor diet and a sedentary lifestyle
• Genetic susceptibility
• Toxicity (exposure to pesticides, toxins, viruses, cigarettes, excessive alcohol and harmful chemicals) (2)
• High amounts of stress, and a lack of enough sleep and rest

Adrenal dysfunction is the most significant cause of the hormonal imbalance with the sex hormones — mainly because of something called the “cortisol steal.”

This occurs when cholesterol, which usually helps to make the sex hormones, combines with too much stress, and the enzyme 17/20 lyase blocks the conversion; the production of cortisol ensues.

Cortisol then causes the imbalance of progesterone, estrogen, and testosterone, which then decreases the sex drive.

How to Balance Hormones Naturally

Step 1: Swap Carbs for Healthy Fats

Eating a variety of foods high in short, medium, and long-chain fatty acids are vital to keeping your hormones in check.

Your body needs various types of fats to create hormones, including saturated fat and cholesterol.

Not only are these essential fats fundamental building blocks for hormone production, but they keep inflammation levels low, boost your metabolism, and promote weight loss.

Healthy fats have the opposite effect of refined carbohydrates, which lead to inflammation and can mess with the balance of your hormones.

My four favorite sources of anti-inflammatory, healthy fats include coconut oil, avocados, grass-fed butter, and wild-caught salmon. Coconut oil uses are plentiful — for example, coconut oil (or cream/milk) has natural anti-bacterial and fat-burning effects.

Avocado benefits include improving heart health, lowering inflammation, controlling your appetite, and contributing to your daily intake of fiber and nutrients such as potassium.

Salmon nutrition is also impressive: it’s one of the best sources of omega-3 fatty acids, which are known to lower inflammation and help with cognitive functions.

Omega-3 fatty acids are a significant component of brain-cell membranes and are essential for cell-to-cell communication in the brain.

Research shows that omega-3 fatty acids help protect against hippocampal neuronal loss and reduce pro-inflammatory responses. (3)

Here’s a rule of thumb: Steer clear from oils high in omega-6 fats (safflower oil, sunflower, corn, cottonseed, canola, soybean, and peanut), and load up on rich sources of natural Omega-3s instead (wild fish, flaxseed, chia seeds, walnuts, and grass-fed animal products).

I also want to mention that there is a type of omega-6 fat that you want to get in your diet called GLA. GLA (gamma-linoleic acid) can be taken in supplement form by using evening primrose oil or borage oil, and it’s also found in hemp seeds. Studies show supplementing with GLA can support healthy progesterone levels. (4)

Step 2: Use Adaptogen Herbs

Adaptogen herbs are a unique class of healing plants that promote hormone balance and protect the body from a wide variety of diseases, including those caused by excess stress.

In addition to boosting immune function and combating stress, research shows that various adaptogens — such as ashwagandha, medicinal mushrooms, Rhodiola and holy basil — can:

• Improve thyroid function (5)
• Lower cholesterol naturally
• Reduce anxiety and depression (6)
• Reduce brain cell degeneration
• Stabilize blood sugar and insulin levels (7)
• Support adrenal gland functions (8)

Ashwagandha, in particular, can be extremely effective at balancing hormones. It benefits thyroid function because it promotes the scavenging of free radicals that cause cellular damage.

Ashwagandha can be used to support a sluggish or overactive thyroid, and it can also help to overcome adrenal fatigue.

Your adrenals can become overtaxed when you experience too much emotional, physical, or mental stress, leading to the disruption of hormones like adrenaline, cortisol, and progesterone. (9)

Holy basil, which is also known as tulsi, helps to regulate cortisol levels, thereby working as a natural remedy for anxiety and emotional stress.

Studies show that holy basil can also protect your organs and tissues against chemical stress from pollutants and heavy metals, which are other factors that can lead to hormone imbalance. (10)

Step 3: Address Emotional Imbalances

According to Traditional Chinese Medicine, internal emotions have a direct impact on a person’s health, and addressing emotional imbalances, external factors, and lifestyle choices can help to prevent health conditions associated with hormonal imbalances.

TCM practitioners believe that the emotions of fear cause disease in your reproductive organs, kidneys, and adrenals, affecting cortisol levels.

This can lead to severe conditions like PCOS and infertility. The emotions of frustration, impatience, and un-forgiveness cause disease in your liver, which can lead to an estrogen imbalance.

And emotions of worry and anxiety can cause issues with your insulin levels, which can then affect several hormones. (11)

A significant component of balancing your hormones naturally is addressing any emotional imbalances that you are dealing with.

You can do this by reducing stress levels, engaging in personal reflection, and taking time for yourself.

Practicing meditation or healing prayer can be extremely beneficial, and so can deep breathing exercises, spending time outdoors, and exercising every day.

Traditional Chinese Medicine therapies like acupuncture and massage can also help to improve hormonal balance, combat stress, and improve blood flow.

Your emotions and hormones are connected, so by working to balance one, you are impacting the other.

If you are ever feeling stressed, angry, agitated, or even fearful, understand that this is affecting your hormone balance and can lead to even more significant health issues.

Keep working on your emotional balance by making it part of your daily routine.

Step 4: Use Essential Oils

To balance your hormones naturally, you must eliminate toxins in your body by avoiding conventional body care products that are made with potentially-harmful chemicals, including DEA, parabens, propylene glycol, and sodium lauryl sulfate.

A better alternative is to use natural products made with ingredients like essential oils, coconut oil, shea butter, and castor oil.

The Environmental Working Group evaluated over 72,000 products and ranked them in an easy-to-understand guide to make sure you have a resource to keep your family safe.

Check out EWG’s “Skin Deep Cosmetic Database” today for recommendations for which products to use and avoid.

To replace toxic body care and cleaning products, use these hormone balancing essential oils (12):

• Clary sage: Clary sage helps to balance estrogen levels because it contains natural phytoestrogens. It can be used to regulate your menstrual cycle, relieve PMS symptoms, treat infertility and PCOS, and even reduce the chances of uterine and ovarian cancer. It also serves as a natural remedy for emotional imbalances, like depression and anxiety. (13) Diffuse 3-5 drops of clary sage to help balance hormone levels and relieve stress. To ease cramps and pain, massage five drops of clary sage with five drops of coconut oil into your stomach and any other area of concern.
• Fennel: Problems with your gut health have been found to cause autoimmune reactions, including thyroid disorders. Use essential fennel oil to relax your body, improve your digestion and gut health, boost your metabolism, and reduce inflammation. You can rub two drops of fennel into your stomach or add 1-2 drops to a glass of warm water or tea to take it internally.
• Lavender: Lavender oil promotes emotional balance, as it can help to treat anxiety, depression, moodiness, and stress. It can also be used to promote restful sleep, which will help to balance your hormone levels as well. Diffuse five drops of lavender oil at home, add five drops to a warm water bath or apply three drops topically to your temples, back or neck, or wrists.
• Sandalwood: Sandalwood essential oil can be used to increase your libido, reduce stress, promote relaxation, boost mental clarity, and even help you to relax. The powerful fragrance triggers peaceful feelings and results in the overall reduction of weight that can lead to hormone imbalances. Inhale sandalwood directly from the bottle, diffuse it at home or apply 2-3 drops to your wrists and bottoms of the feet.
• Thyme: Thyme oil improves progesterone production, which helps to treat or relieve health issues like infertility, PCOS, menopause, depression, fibroids, hair loss, and insomnia. (14) To help balance your hormones naturally, add two drops of thyme oil to a warm water bath or rub 2-3 drops with equal parts coconut oil into your abdomen.

Step 5: Supplement to Fill Nutritional Voids

It’s sometimes necessary to supplement to fill nutritional voids that can be leading to a hormone imbalance. Here are the top supplements that I recommend for your hormones:

Step 7: Get More Sleep

Unless you get 7–8 hours of sleep every night, you’re doing your body no favors. A lack of sleep or disturbing your natural circadian rhythm can be one of the worst habits that are contributing to a hormone imbalance.

How so? Because your hormones work on a schedule! Case in point: Cortisol, the primary “stress hormone,” is regulated at midnight.

Therefore, people who go to bed late never truly get a break from their sympathetic flight/fight stress response.

A lack of sleep, long-term use of corticosteroids, and chronic stress are three of the most significant contributors to high cortisol levels.

A report published in the Indian Journal of Endocrinology and Metabolism stated that “Stress can lead to changes in the serum level of many hormones including glucocorticoids, catecholamines, growth hormone, and prolactin.” (19)

Sleep helps keep stress hormones balanced, builds energy, and allows the body to recover properly.

Excessive stress and poor sleep are linked with higher levels of morning cortisol, decreased immunity, trouble with work performance, and a higher susceptibility to anxiety, weight gain, and depression.

To maximize hormone function, ideally, try to get to bed by 10 p.m. and stick with a regular sleep-wake-cycle as much as possible.

How to Test Your Hormone Health

If you are concerned about your hormone health, you can have your hormone levels tested in the following ways:

• Saliva testing: Saliva testing measures your body’s hormones levels at the cellular level. A saliva test can measure your estrogen, progesterone, testosterone, cortisol, and DHEA levels. When you provide and test multiple samples over time, your healthcare provider can formulate charting changes in hormones with saliva testing.
• Blood testing: This type of hormone test requires that your blood is collected at a lab and then measured for hormone levels. A blood test can measure free (or active) and total hormone levels, which saliva and urine testing cannot do.
• Urine testing: A urine hormone test requires that you collect every drop of urine for 24 hours. Then your urine is tested to identify each hormone that is present and at what levels on that particular day. This is the most extensive hormone health test because it measures your hormone levels throughout the entire day, instead of the standards for a moment in time, which is the case for blood and saliva tests.
• Follicle-stimulating hormone testing: This type of test is commonly used to measure the hormonal status of premenopausal women who are beginning to experience symptoms of menopause.

Precautions

In some cases, synthetic hormonal treatments (such as insulin or thyroid medication) will be necessary to treat a hormonal imbalance.

For example, many young women rely on birth control to avoid pregnancy, and using progesterone cream during days 7 to 21 of the pill can decrease hormonal problems.

Meanwhile, some women need thyroid support as not all the natural options correct the imbalance.

However, the majority of people can feel a lot better by making the lifestyle changes described above.

For people with diagnosed hormonal disorders — including type 1 or type 2 diabetes, adrenal insufficiency, Addison’s disease, Graves’s disease, and Cushing’s syndrome, for example — it’s always important to speak with your doctor before discontinuing medication use.

The natural treatments above can still help you overcome your illness and significantly reduce symptoms, but these recommendations shouldn’t take the place of medical supervision.

Because hormone imbalances vary so widely in terms of severity of symptoms, always keep track of how you’re feeling, do your research, and evaluate how you respond to different treatments.

Final Thoughts

• Hormonal imbalances affect many millions of people worldwide, in the forms of common disorders like diabetes, thyroid disorders, menstrual irregularities, infertility, low testosterone, and estrogen dominance
• Symptoms include feeling anxious, tired, irritable, gaining or losing weight, not sleeping well and noticing changes in your sex drive, focus, and appetite
• Causes for hormonal imbalances include poor gut health, inflammation, high amounts of stress, genetic susceptibility and toxicity
• Natural treatments include eating an anti-inflammatory diet, consuming enough omega-3s, getting good sleep, exercising and controlling stress