How to Regulate Hormones Naturally
Introduction to Hormonal Imbalance
Hormonal imbalance happens when your body’s chemical messengers are out of sync, which can affect energy, mood and metabolic health. Hormonal changes can occur naturally during different life stages, such as puberty, pregnancy, and menopause, and can affect various bodily functions. You might notice shifts in weight distribution, fluctuating emotions or disrupted sleep. Recognising early signs—such as persistent low energy, irregular cycles or sudden changes in appetite—empowers you to restore balance through practical, food-first strategies.
The human body produces and regulates hormones, playing a crucial role in maintaining overall health by guiding growth, reproduction, stress response and metabolism. When they’re supported through nourishing habits and mindset shifts, you feel steadier, clearer and in control of your health journey.
Understanding Hormones
Hormones are the body’s chemical messengers, playing a significant role in nearly every aspect of overall health. Produced and regulated by the endocrine system, which includes the pituitary gland, adrenal glands, and thyroid, hormones help control growth, metabolism, sexual function, and mood. When the body produces too much or too little of one or more hormones, it can lead to a hormone imbalance. This can manifest as changes in energy, mood swings, or disruptions in sexual function. Factors such as chronic stress, certain health conditions, and lifestyle choices can all impact healthy hormone production. Understanding how these chemical messengers work and supporting your endocrine system is essential for maintaining healthy hormone production and achieving optimal hormonal health.
Causes of Hormonal Imbalances
Hormonal balance isn’t dictated by a single factor but by an orchestra of influences—when several elements fall out of sync, your body’s messaging system can wobble, affecting energy, mood and metabolism.
External Disruptors
Endocrine-disrupting chemicals (EDCs): Plastics, personal-care products and certain pesticides may mimic or block oestrogen, thyroid hormones, insulin and melatonin.
Medications & Therapies: Long-term use of hormonal contraceptives, hormone replacement or other prescription drugs can up- or down-regulate your body’s own production.
Lifestyle Stressors
Chronic Stress & the HPA Axis: The hypothalamic-pituitary-adrenal (HPA) axis controls cortisol release. When it’s stuck in overdrive, cortisol imbalances ripple through insulin, thyroid and sex hormones.
Dietary Patterns: Over-reliance on ultra-processed foods and added sugars fuels inflammation and insulin resistance—major drains on your energy reserves.
Physical Inactivity: Infrequent movement undermines insulin sensitivity and mitochondrial health, leaving you feeling fatigued.
Underlying Health Conditions
Thyroid Disorders: Hypo- or hyperthyroidism directly alters metabolic rate, energy production and reproductive hormones.
Polycystic Ovary Syndrome (PCOS): Marked by elevated androgens (male-type hormones such as testosterone), irregular cycles and insulin resistance, often accompanied by low energy and mood swings.
Adrenal or Pituitary Growths: Tumours on these glands can overproduce or suppress cortisol, adrenaline or other key hormones.
Reproductive & Menopausal Factors
Perimenopause & Premature Menopause: The fluctuation and eventual decline of oestrogen and progesterone during perimenopause—or earlier ovarian insufficiency—can trigger low energy, hot flushes and sleep disturbances.
Cancer Treatments: Chemotherapy or radiation may temporarily or permanently impair ovarian or testicular function, shifting hormone levels.
Energy Availability & Eating Patterns
Insufficient Fuel: Inconsistent meal timing or restrictive diets impede thyroid function, dampen testosterone and oestrogen production, and dysregulate cortisol, resulting in persistent fatigue.
Disordered Eating: Cycles of under-fueling followed by overeating can create roller-coaster blood sugar and hormone swings.
Sustained Nourishment: Regular, balanced meals maintain the energy your endocrine system needs to orchestrate hormone synthesis and clearance.
As you can see, hormone harmony depends on an orchestra of factors—from stress and diet to underlying health conditions. So partnering with an Accredited Practising Dietitian or other healthcare professional ensures you get a personalised, evidence-based plan to restore your energy, balance your hormones and feel your best.
Diet for Balancing Hormones
A healthy diet rich in whole foods, fruits, vegetables, and healthy fats can help naturally balance hormone levels.
Calculating protein needs based on body weight is important to support hormone production and balance.
Foods high in omega-3 fatty acids, such as fatty fish, provide healthy fats that are essential for the body to produce hormones and create hormones, supporting hormone production and reducing inflammation.
Consuming adequate protein supports the production of peptide hormones, such as insulin and growth hormone, which are vital for hormone balance.
A balanced diet also supports the production and balance of sex hormones, which are important for reproductive health.
Nutrients like omega-3s, fibre, and dairy can support reproductive hormones, which are crucial for fertility and menstrual health.
A diet low in sugar and refined carbohydrates can help regulate blood sugar and insulin sensitivity. Lowering sugar intake can enhance insulin sensitivity and reduce the risk of insulin resistance. High sugar intake can contribute to insulin resistance and disrupt hormone function, so managing sugar intake is important for preventing insulin resistance and supporting hormone balance.
Eating foods rich in fibre, such as fruits, vegetables, and whole grains, can help support healthy gut health and hormone balance.
Drinking plenty of water and limiting caffeine and alcohol intake can also help keep hormone levels healthy.
Cruciferous vegetables help metabolise estrogen and assist in getting excess estrogen out of your body. They can help address estrogen dominance by supporting estrogen metabolism, and both cruciferous vegetables and gut health can help regulate estrogen levels.
Fibre can help bind to excess testosterone and support hormonal balance, especially in women.
Importance of Gut Health
Gut health plays a crucial role in maintaining hormonal balance, as the gut microbiome helps regulate hormone production and metabolism.
A healthy gut microbiome can help reduce inflammation and promote healthy hormone production.
Foods high in fibre, such as fruits, vegetables, and whole grains, can help support healthy gut health.
Probiotics and prebiotics can also help maintain a healthy gut microbiome and support hormone balance.
A balanced gut microbiome can help reduce symptoms of hormonal imbalances, such as bloating, mood swings, and weight gain.
Lifestyle Changes for Hormone Balance
Mindful Movement
Regular exercise, such as yoga and walking, can help reduce stress and promote healthy hormone production. Practices like yoga and massage can also improve blood flow, which supports hormonal balance. Aim for at least 150 minutes per week of a mix of resistance and gentle cardio to improve insulin sensitivity and mitochondrial health.
Quality Sleep
Prioritise 7–9 hours, with consistent bed and wake times to support circadian rhythms. Sufficient, high-quality sleep is important for the regulation of growth hormone and overall hormone balance.
Stress-Resilient Practices
Daily practices like meditation, deep breathing or journaling help lower cortisol and foster self-leadership. Meditation and deep breathing exercises are extremely beneficial for reducing stress and supporting hormone health, especially in managing mental stress and supporting hormone balance.
Reduce Endocrine Disruptors
Swap plastic for glass, choose fragrance-free products and wash produce to limit pesticide residue.
Joy and Connection
Engaging in hobbies, social time or creative pursuits delivers positive neurochemicals that soothe the HPA (hypothalamic-pituitary-adrenal) axis.
Exercise and Weight Management
Regular exercise can help regulate hormone levels, improve insulin sensitivity, and reduce the risk of hormonal imbalances, which in turn can support a regular menstrual cycle.
Maintaining a healthy weight through a combination of diet and exercise can help reduce the risk of hormonal imbalances and promote a healthy, predictable menstrual cycle.
Exercise can also help reduce stress and promote healthy hormone production.
A healthy weight can help improve overall health and reduce the risk of chronic diseases, such as cardiovascular disease and diabetes.
Regular physical activity can also help improve mood and reduce symptoms of anxiety and depression.
Avoiding Endocrine-Disrupting Chemicals
Endocrine-disrupting chemicals (EDCs) are substances that can interfere with the body’s natural hormone production and disrupt the delicate balance of the endocrine system. These chemicals are commonly found in everyday items such as plastics, pesticides, and some personal care products. To support healthy hormone production, it’s wise to minimise exposure to EDCs by choosing glass or stainless steel over plastic containers, selecting organic and pesticide-free produce, and opting for natural, fragrance-free cosmetics and cleaning products. Avoiding nonstick cookware and carefully reading product labels can further reduce your risk. By making these mindful choices, you help protect your endocrine system and promote balanced hormones naturally.
Birth Control and Hormones
Birth control methods like the pill, patch, and ring are designed to regulate hormone levels by introducing synthetic versions of estrogen and progesterone. While these options can be effective for managing menstrual cycles and preventing pregnancy, they also alter your body’s natural hormone production. Some individuals may experience changes in mood, weight, or other symptoms related to hormone fluctuations. It’s important to be aware of how birth control can impact your hormone levels and to discuss any concerns with your healthcare professional. Understanding the effects of birth control on hormone production can help you make informed decisions about your reproductive health.
Monitoring Hormone Balance
Keeping your hormones balanced starts with paying attention to your body’s signals. Tracking symptoms such as changes in mood, energy, sleep patterns, or menstrual cycles can provide valuable insights into your hormonal health. Regular blood tests, as recommended by your healthcare provider, can help monitor hormone levels and ensure they remain within a healthy range. Being proactive about your hormone balance allows you to catch potential imbalances early and make adjustments to your lifestyle or treatment plan as needed. Staying informed and attentive is key to maintaining optimal hormone health.
Managing Health Conditions
Certain health conditions, such as polycystic ovary syndrome (PCOS) and thyroid disease, can increase the risk of hormonal imbalances and disrupt hormone function.
Working with a healthcare professional to manage these conditions can help reduce the risk of hormonal imbalances.
Making lifestyle changes, such as maintaining a healthy weight and exercising regularly, can also help manage these conditions.
Monitoring hormone levels and adjusting treatment plans as needed can help maintain hormonal balance.
Regular health check-ups and screenings can help identify hormonal imbalances early on, monitor immune function, which is closely linked to hormonal health, and prevent long-term health consequences.
Supplements and Vitamins
While whole foods are the foundation for hormone health, targeted supplements can offer extra support when used appropriately:
Omega-3 fatty acids
It may help ease menstrual discomfort and support overall inflammatory balance.Probiotics
Support gut bacteria that play a role in hormone metabolism and mood regulation.Vitamin D
Contributes to immune and bone health, which can be important during menopausal transition.Magnesium
Can assist with muscle relaxation and sleep quality, indirectly supporting stress-hormone regulation.Phytoestrogen-containing herbs
(e.g. red clover, soy isoflavones)
May offer mild oestrogen-like activity, which some find helpful around menopause.
Practical considerations:
Work with a healthcare professional to tailor type, dose and timing to your individual needs.
Avoid assuming that higher doses are better—excessive amounts can sometimes interfere with natural hormone signalling.
Review your supplement plan regularly to ensure it remains safe, effective and aligned with your changing life stage.
Seeking Medical Attention
If you notice ongoing signs of hormone imbalance—such as unexplained weight changes, persistent fatigue, severe mood swings or irregular menstrual cycles—it’s time to connect with a healthcare professional. Conditions like thyroid dysfunction, PCOS or adrenal disorders benefit from early assessment and targeted treatment. Partnering with your GP, endocrinologist or an Accredited Practising Dietitian and/or nutritionist ensures you get the right tests, personalised guidance and timely interventions to support long-term hormonal health.
Lena Anson-Smith, Nutritionist & Dietitian | Women’s Energy, Gut & Hormonal Health
She helps women improve energy, digestion, and hormonal balance through Mediterranean-inspired habits and longer consultations that uncover what’s really going on.
Lena offers practical tools and real-life strategies that support lasting change, with a special interest in perimenopause and healthy ageing.
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What Next?
Want to dive deeper? Read our blog “Hormonal Balance: What It Means and How to Support It Naturally.”
Download your free guide on hormone-friendly nutrition and lifestyle tips.
Learn how a Mediterranean-inspired approach supports healthy ageing.