Signs Your hormones Are Out of Balance + 8 Easy Ways to Balance Your Hormones Naturally
Your hormones play a major role in your body. When they’re off, you feel off.
Hormonal imbalances are no joke. You don’t feel like you’re standing on solid ground when they are out of balance. You feel weary, frazzled, and out of sorts. Most of all, you don’t feel like yourself. Have I struck a chord?
I’ve been there, my friend. Here’s the good news – when your hormones are out of balance, you know something is off, which prompts you to dive deeper. Your body recognizes it’s deficient in something(s) and so its letting you know it needs help. So, what are the most common causes and signs of hormonal imbalance? Let’s get into it by starting with a little refresher on the endocrine system.
The endocrine system is complex, much like the immune system. It governs numerous organs, tissues, and hormones. Your sex hormones, thyroid, and adrenals fall under the endocrine system. Endocrine glands, such as the pituitary and hypothalamus glands, release hormones to be used throughout the body. They are essential for regulating your metabolism, circadian rhythm, energy, chemical composition of extracellular fluid, and some immune-based activities.
Your hormones act as messengers, delivering information from the brain to cells, organs, and tissues throughout the body. When you encounter a hormone disruptor, these messages are interrupted and/ or re-routed and your hormones shift from balanced to imbalanced. You may start to notice a fluctuation in your sleep cycle, as this study explains, as there is a correlation between your sleep/ wake cycle and hormone function. Your menstrual cycle may also be impacted. Hypothalamic amenorrhea (missing period) is one strong sign that hormones are out of balance.
Signs of Hormonal Imbalance
fatigue
weight gain
migraines
brain fog
poor sleep
blood sugar dysregulation
weight gain/ loss
low libido
These signs aren’t subtle, so it’s no wonder you feel it when your hormones go haywire. This is especially apparent when your cycle is affected. Your sex hormones will fluctuate up and down when things are out of balance. Estrogen, progesterone, and testosterone may increase or decrease and the kind of symptoms you experience will differ depending on what your sex hormones do. For example, estrogen dominance is becoming more widely talked about because of the profound impact it has on the body, which goes back to the health of your hormones. And if you have PMS, your hormones are not balanced. PMS isn’t normal, so when you’re experiencing things like tender breasts, cramps, and migraines, your body is telling you it needs extra support.
Hormonal imbalance is challenging but not final. Many factors can shift your hormones out of balance, especially with the higher amount of toxins and stress these days. Having a better awareness of hormone disruptors will help you to protect your body and support it the way it needs to be supported. Where there’s a will, there’s a way!
8 Ways to Balance Your Hormones Naturally
Nutrient-dense whole foods – bye processed + refined
I know you aren’t surprised by this one if you’ve been a part of my community for a while! Switching from processed foods to whole foods that are properly sourced and prepared (pasture-raised poultry, grass-fed meat, local/ organic produce) while helping your body to find healing + balance.
Support your gut + liver
Your gut and liver need so much love because they do so much. Removing inflammatory foods, alcohol, refined carbs/ sugars, etc. are solid ways to support your gut and liver. Your liver plays a large role in detoxifying your body so eating liver-supportive foods, like liver and dark leafy greens, are wonderful ways to aid the detox process. Quality liver supplements can be incredibly useful if needed. I recommend working with a holistic practitioner or functional nutritionist that can help you to dig deep to determine the health of your gut and if your liver needs extra support.
Adaptogens
Adaptogens help your body to manage or adapt to stress. Adaptogens like ashwagandha, maca, holy basil, and Rhodiola rose can be calming + nourishing to your stress response and hormones.
Sleep
I can’t stress this one enough. Giving your body the chance to sleep an adequate amount (at least 7 hours), gives it the chance to restore, repair, and recharge. This is so important!
Movement
Moving your body increases circulation, energy, and oxygen delivery. Movement supports your hormones by helping to flush out toxins that may be binding in your body and hindering hormone secretion.
Reduce stress
This is another biggie. It doesn't matter how well you eat or move if you’re constantly under stress. So, recognizing your stress triggers and then subsequently limiting/ reducing your stress will do wonders for your body. When your body feels threatened, no matter the circumstance, it jumps into sympathetic mode (fight or flight). While in “fight or flight” mode, anything that isn’t essential, like your sex hormones, goes on the back burner until the “threatening” situation is resolved. Less stress means happier + healthier hormone production and function.
Probiotics, especially with medication
Probiotics go back to gut health. Gut health is correlated with endocrine health, so it’s important to nourish your gut. Eating probiotic-rich foods such as sauerkraut, kimchi, kefir, and other fermented foods will promote good bacteria in your gut and help to eliminate toxins.
Avoid toxins + endocrine disruptors
Last, but not least. Toxins and endocrine disrupters, such as plastics, parabens, fragrances, and heavy metals, impact your hormone health. Reducing or removing toxins and endocrine disruptors from your life will greatly improve hormone health.
Don’t panic if you feel like you’re surrounded by toxins – been there, done that (picture me waving at you)! The beautiful thing is that you recognize + acknowledge that what you are using on your skin, what you are drinking, and what you are breathing needs improvement. Start with one area, such as your makeup bag, and begin to slowly remove things that aren’t supportive of your body. Then move on to the next thing area and the next. Remind yourself that you are taking steps to eradicate these toxins and endocrine disruptors to support your health and your family’s. That alone will be motivating enough to make the switch to cleaner, safer products.
Hormonal imbalance doesn’t have to rule your life. While guiding your hormones back into balance isn’t an immediate fix, as with most things, it can be resolved with time, patience, grace, and support. A lot of times hormone imbalance is due to something deeper. Dig in to figure out what’s the root cause of your hormonal imbalances by working with a holistic practitioner, such as myself. By finding out the root cause, you can support your body from a foundation level and help bring it back into balance. And that, my friends, is a beautiful thing.
Want a little more?
When it comes to re-balancing your hormones, what you eat and how you eat play a crucial role! While nutrition is very important, being mindful of your thoughts, the kind of movement you do, and the relationships you surround yourself with affect your hormones too.
Here's the fun bit – I've curated a hormone balancing nutrition guide to help you to start making steps towards re-balancing your hormones. My hope is that you'll dive right into learning about hormone health and supporting the amazing female that you are. Whether you're ready to feel yourself again or give your hormones a little more love, this guide will benefit you.
I am here to teach + support you, after all!⠀
Sources
Ari Shechter, Diane B. Boivin, "Sleep, Hormones, and Circadian Rhythms throughout the Menstrual Cycle in Healthy Women and Women with Premenstrual Dysphoric Disorder", International Journal of Endocrinology, vol. 2010, Article ID 259345, 17pages, 2010. https://doi.org/10.1155/2010/259345
Axe, J. Dr. (2021). 6 Steps to Balance Hormones Naturally. Retrieved from https://draxe.com/health/10-ways-balance-hormones-naturally/#How_to_Balance_Hormones_Naturally
Faubion SS, Batur P, Calhoun AH. Migraine Throughout the Female Reproductive Life Cycle. Mayo Clin Proc. 2018 May;93(5):639-645. doi: 10.1016/j.mayocp.2017.11.027. PMID: 29728203.
Meczekalski B, Katulski K, Czyzyk A, Podfigurna-Stopa A, Maciejewska-Jeske M. Functional hypothalamic amenorrhea and its influence on women's health. J Endocrinol Invest. 2014 Nov;37(11):1049-56. doi: 10.1007/s40618-014-0169-3. Epub 2014 Sep 9. PMID: 25201001; PMCID: PMC4207953.
Nutritional Therapy Association. (2019). Endocrine. Nutritional Therapy Association Student Guide, 5-25.
Tarr, Noelle. How to Balance Hormones Naturally. Retrieved from https://coconutsandkettlebells.com/how-to-balance-hormones-naturally/