Hormones such as estrogen, testosterone, progesterone, thyroid hormone, insulin, leptin, ghrelin, and cortisol regulate how the human body operates, from emotional state to physical well‑being. Hormonal fluctuations can lead to various issues over time, but there are daily actions that can support healthy hormone levels.
What hormone imbalance means
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 different organs. When levels are too high or too low for extended periods, they can disrupt appetite, metabolism, and other processes. Integrative medicine doctor Amy Shah, M.D., previously explained that several key hormones, if unbalanced, can cause the whole hormonal system to falter. Ashley Jordan Ferira, Ph.D., RDN, notes that type 1 diabetes is a clinical manifestation of hormonal imbalance: an autoimmune attack leads to a deficiency of insulin, disrupting glucose homeostasis. Other examples include hirsutism (extra hair growth in women from high androgen levels) and amenorrhea (failure to menstruate caused by abnormal testosterone, thyroid, or cortisone levels). The term “hormone imbalance” has appeared in more than 100 research studies in the last two decades.
Signs of imbalance
Some hormone levels normally fluctuate. Estrogen drops during menopause, pregnant women have increased hCG, melatonin drives sleep‑wake rhythms, and cortisol changes by the minute. But problematic fluxes can occur. High stress can cause overproduction of cortisol, contributing to weight gain, diabetes, hypertension, and osteoporosis. Licensed naturopathic physician Kelcie Rosendahl, N.D., says common signs of suboptimal hormone levels include changes in mood or periods, reduced sex drive, skin or sleep concerns, unexplained weight gain, or tiredness. Because the body has more than 50 types of hormones, 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 provide a peek, but directions must be followed carefully and the test taken at the right time.
Natural support through diet
Food and beverages directly affect hormone levels. Chicago‑based registered dietitian Maggie Michalczyk, R.D., says that when eating a meal or snack, a person is either 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, berries, nuts, seeds, and fatty fish are good options. Whole, unprocessed foods help maintain healthy levels of insulin, cortisol, and other hormones. Even healthy foods should be eaten in moderation. Certain plants and seeds (flax, soy, berries) contain phytoestrogens, which some studies suggest can influence female hormone levels. A 2020 Nutrients review noted it is still unclear how phytoestrogens affect the female body, so people with unique hormonal concerns should work with a dietitian or endocrinologist. Processed foods, refined sugars, and alcohol are known hormone disruptors that can affect inflammation, hormone signaling, and insulin levels. Some food groups such as dairy and gluten can contribute to unwanted hormonal fluctuations in certain individuals. Registered nurse Brooke Davis, R.N., recommends working with a nutritional professional to identify food sensitivities or intolerances and investigate hormonal health concerns further.
Through supplementation
Supplements should not be used alone to meet daily nutritional standards. Integrative and functional nutrition practitioner Emily Brown, M.S., explains that eating a variety of fruits and vegetables provides the full entourage effect of micronutrients, where complementary compounds within the food elevate their effects. Consuming a combination of nutrients together rather than taking isolated substances also influences how the body responds. Certain nutrients, such as minerals, have a profound impact on hormonal health.
