How To Balance Your Hormones Naturally

Hormonal imbalances. You have most likely heard of them, especially if you are a woman. You lose your temper and people assume it "must be that time of the month". Issues with your periods or anything else always come back to hormonal imbalances.Many people will scroll through the internet for PMS relief, cramps relief, or postpartum recovery. 

The human body is a complex network of organs, which need hormones to work in sync. There are numerous hormones secreted by our bodies which all have specific functions. It is difficult to balance hormones, but not impossible. 

If you have ever wondered how to balance your hormones naturally, this article might give you an insight into the ways that hormones affect your body. We will also discuss why hormonal imbalances occur and how to treat them naturally.

What are hormones? 

Hormones are often referred to as 'chemical messengers' in medical terms. They are secreted by various organs or glands in your body, and carry messages or orders about what they need to do. All these functions are carried out by your endocrine system. 

Hormone levels are maintained by the endocrine system, which is crucial for the healthy functioning of the human body. There are numerous hormones regulating basic to complex functions in your body. Here are a few functions which are regulated by hormones:

• When to sleep and wake up
• When to get hungry
• Craving something specific to eat
• Mood swings
• Sexual desires 
• Physical growth 
• Mental growth 
• Menstrual cycle 
• Pregnancy 
• Postpartum recovery 
• Breastfeeding
• Maintaining blood sugar levels 
• Maintaining thyroid gland functions

Below are the names of some hormones secreted by your body. We will discuss some of them in our article.

• Oxytocin: Also called the 'love hormone'. It is produced by the hypothalamus and secreted by the pituitary gland in the brain. This hormone is very important during childbirth as it assists in contracting the uterus and pushing the baby out. It also helps in the release of breast milk¹
• Triiodothyronine (T3): This hormone is secreted by the thyroid gland. It helps to regulate metabolic activity and functioning of the heart and nervous system²
• Thyroxine (T4): This hormone is also secreted by the thyroid gland, and also regulates cardiac and metabolic activity³
• Thyroid Stimulating Hormone (TSH): Also called thyrotropin. It is released by the pituitary gland to stimulate the thyroid gland to release its T3 and T4 hormones⁴
• Prolactin: Also called the 'milk hormone'. This hormone is secreted by the pituitary gland. As the name suggests, it helps with lactation i.e. milk production after childbirth⁵
• Luteinising Hormone (LH): This hormone is secreted by the pituitary gland. In females, this hormone is responsible for ovulation. In males, it regulates the production of testosterone⁶
• Adrenaline and noradrenaline: Also called 'epinephrine' and 'norepinephrine.’ These hormones are secreted by the adrenal glands above the kidneys. They are responsible for the 'fight or flight' response during stressful situations⁷
• Insulin: This hormone is produced by the pancreas, and is responsible for maintaining blood sugar levels⁸
• Oestrogen: Mostly released by the ovaries. This hormone regulates the menstrual cycle, pregnancy, and breast development. Different types of oestrogen include oestrone, oestradiol and oestriol⁹
• Progesterone: This hormone is released by the ovaries. It is very important for the proper functioning of the menstrual cycle and pregnancy¹⁰
• Testosterone: A sex hormone produced in both males and females. It has more major functions in males, such as  puberty, development of testes, and production of sperm¹¹

What is a hormonal imbalance? 

A hormonal imbalance refers to improper hormone levels in the body. Hormones need to be released at a certain time and in a certain amount. However, sometimes they are not released, or the quantity is less or more than required. These fluctuations are a result of lifestyle choices or some medical issues. The majority of the time, they can be reversed by changing lifestyle and taking medication. 

Here are some ways that hormonal imbalances can affect the body:

Female reproductive system 

The female reproductive system is the most affected by fluctuations in hormone levels. Premenstrual syndrome (PMS), premenstrual dysphoric disorder (PMDD), polycystic ovary syndrome (PCOS), amenorrhea (absence of menstrual cycles), mood swings, vaginal dryness, and infertility are all caused by hormone imbalances.

Male reproductive system 

Hypogonadism is a condition defined by low testosterone levels. This can disrupt proper growth and development of male genitals, and can cause male breast development and infertility.

Thyroid 

Many people suffer from thyroid issues. Hypothyroidism, or low levels of thyroid hormones, is characterised by symptoms such as tiredness or weight gain. Hyperthyroidism, or excessive production of thyroid hormones, is characterised by symptoms such as weight loss, tiredness, or sensitivity to heat.

Blood sugar 

Type 1 and type 2 diabetes result from high glucose levels. The hormone insulin is required to break down glucose and let it enter the cells. When insulin is low, the glucose can't break down and enter the cells. This excess glucose circulates in the blood, raising the blood glucose levels. Some women develop diabetes during pregnancy, which is known as gestational diabetes.

Skin 

Acne, dry skin, dark circles under the eyes, excessive body hair, and hair loss are the consequences of hormone imbalances on skin.

Natural ways to balance your hormones 

We have discussed how hormone levels affect our bodies. Let's check out a few ways in which we can achieve balanced hormones:

Protein  

A protein-rich diet helps to create a hormonal balance. Protein is important in releasing hormones that regulate appetite. Eggs, spinach, and nuts are good sources of protein.¹²

Omega-3 fatty acids 

A diet rich in omega-3 fatty acids helps to keep hormone levels in check. It helps reduce the levels of stress hormones, such as cortisol and adrenaline. These fatty acids also release hormones that control appetite. Thus, they also help tackle obesity. Fish, nuts, or flax seeds can be good sources.¹²

Fibre

Intake of fibre-rich food regulates the production of hormones that make us feel full. This can reduce obesity. Fibre also removes excess oestrogen from female bodies, which might provide relief from menstrual cramps, bloating, mood swings, PMS, or anxiety. 

Fibre can be found invegetables (broccoli, potatoes, carrots), fruits (strawberries, raspberries, bananas), grains (whole wheat, rice), nuts and seeds (chia seeds, flax seeds, almonds, pistachios), and different types of lentils.¹²

Water 

Many issues in the human body can be eliminated by proper intake of water or fluids. Water removes impurities and excess hormones from the body, so optimum hydration is beneficial for restoring hormonal balance. 

Exercise 

Everyone knows exercise is good for health, but did you know that it can even help balance hormone levels? When we exercise, several hormones such as dopamine, serotonin, testosterone, and oestrogen are produced. Dopamine helps reduce stress, while serotonin improves sleep and digestion. Adequate production of testosterone and oestrogen reduces PMS and menstrual cramps.¹³

Sleep 

It is a well-known fact that adequate sleep is good for health. Just like machines need a break, our bodies need rest. The physical and mental stress from the day's work need to be reversed, and good sleep is the best way to do this. Doctors recommend that adults get around 7-9 hours of sleep for optimum health benefits. Inadequate sleep will lead to hormonal imbalance. Experts recommend taking a warm bath just before bedtime, and avoiding screens 1-2 hours before sleep.¹³ 

Stress relief 

Stress is a major cause of hormonal imbalance. A hormone called cortisol is released by the body under stressful conditions. An increase in cortisol causes inflammation and hormonal imbalance. Breathing exercises, yoga, or meditation can help relieve stress by reducing cortisol levels.¹³ 

Supplements 

Sometimes our bodies can't get adequate vitamins and minerals through dietary intake, which is where supplements come in. Supplements are medications that provide necessary vitamins, and are available in supermarkets and pharmacies. It is advisable to consult a pharmacist or doctor before taking supplements. 

Vitamin D is essential for the absorption of calcium, so this supplement is advisable if you live in a country that gets little or no sunlight, especially during winters. Other supplements can include iron, vitamin B, vitamin C, zinc, and magnesium. However, care should be taken to eat a healthy diet alongside them. Supplements should be taken with meals and not as a replacement for meals. If taken properly, this can help balance hormone levels. 

Hormone replacement therapy (HRT) 

As the name suggests, this involves replacing hormones to treat symptoms of hormonal imbalance. It is often used for menopausal women, who can experience symptoms such as sudden hot flashes, night sweats, mood swings, lower sex drive, vaginal dryness, and irregular or heavy periods. 

After consulting with a doctor, HRT can be started. Doctors prescribe a combination of the hormones oestrogen and progesterone in the form of pills, patches, creams, or gels. However, some serious risks are associated with HRT, such as an increased risk of breast cancer.¹⁴ 

Bioidentical hormone replacement therapy 

In this version of HRT, bioidentical or natural hormones are used. These hormones are made from plant sources and are almost identical to natural hormones found in the body. However, these are not often recommended as their safety and efficiency is not well-researched.¹⁴ 

Causes of hormonal imbalances 

There are several causes of hormonal imbalances.¹³ Let's have a look at some of them:

Diet 

Poor diet is a major culprit behind hormonal imbalances. This leads to various issues in the body. For instance,  inadequate consumption of proteins and healthy fats can disrupt the hormonal balance. It is best to avoid processed food and junk food to keep hormone levels in check. 

Dairy products 

Dairy products include milk and milk-related products. They are a good source of calcium, but some people can't consume them due to lactose intolerance. Dairy products might increase oestrogen levels in the body, so they should be consumed in moderation. They should be avoided by people suffering from hormonal imbalances.

Toxins 

The liver helps filter toxins and hormones, so a damaged liver leads to an increase of toxins in the blood. There might also be an increase of oestrogen or other hormones, which could disrupt the hormone balance in the body.

Stress 

As discussed in the previous section, stress increases the levels of cortisol in the body. Excess cortisol leads to issues such as PMS, mood swings, or other hormone issues.

Physical inactivity 

The human body needs adequate physical activity to stay healthy. Lack of exercise leads to numerous disorders. Regular exercise helps regulate the production of hormones such as cortisol, insulin, or thyroid hormones. This results in relieving stress, boosting mood, maintaining blood sugar levels, and several other benefits. Don't overexert your body though, as it will negatively impact your health. Start with light stretches and then go on to moderate exercises. High intensity workouts should only be done in consultation with experts. 

Caffeine 

Studies have suggested that high levels of caffeine can increase cortisol and adrenaline levels in the body. This causes a hormonal imbalance. Coffee and tea are the most obvious sources of caffeine. Drinking around 2 cups a day between meals should not pose any risk to your health, but  consuming them on an empty stomach, or drinking more than recommended, will impact hormone levels.

Alcohol 

Studies have found that alcohol increases oestrogen levels. This can result in menstrual problems such as mood swings or PMS. It is suggested to only consume alcohol once in a while, in limited amounts.

Smoking 

Smoking is known to be harmful to health and highly addictive, but it is not too late to let go of this habit. Smoking causes a hormonal imbalance; it affects the menstrual cycle and reduces fertility. 

Summary 

Hormones are an integral part of the human body. Most of the time, hormonal fluctuations can be managed by eating a diet high in protein and healthy fats, engaging in moderate exercise, getting 7-9 hours of sleep, sufficient hydration, and practicing  stress-relief techniques. 

If these steps don't improve your symptoms, consult your doctor. If required, your primary doctor will refer you to a specialist. An endocrinologist is a specialist who treats hormonal disorders. They may prescribe some hormone pills, supplements, or other medications. 

These hormonal imbalances don't have to ruin your life. Women are the most affected by fluctuations in hormone levels. Menstrual cycle disruptions are common among women. We hope that this article brings much-needed relief from hormonal imbalance symptoms.