How to Balance Hormones Naturally?

Hormones have a significant impact on health and mood. When the hormones are in balance, the state of being is also harmonious. Hormones are involved in almost all metabolic processes, fertility, energy production, weight management, sleep-wake rhythm, appetite and body temperature regulation. The production of hormones is subject to precise regulation and the whole is taken care of by the endocrine system. However, stress, lack of sleep and environmental factors such as chemicals can disturb the balance of hormones. Fortunately, there are many ways to support hormone balance naturally, and more about them below!

What Are Hormones?

Hormones are chemical messengers produced by the endocrine glands. The function of most endocrine glands is regulated by the pituitary gland. The hypothalamus, on the other hand, controls the pituitary gland, either turning signals off or on. As a whole, this system is called the endocrine system, and endocrinology is a branch of medicine that deals with the function of hormones and the glands that secrete them.

The secretion of hormones is often pulsatile, i.e. the concentration varies depending on the day, month or stage of life. Maintaining hormone balance is especially important during key life phases. The biggest changes in female hormone levels are experienced during adolescence, menopause and possible pregnancy or breastfeeding. Even in fertile age, the concentrations of female hormones vary according to the menstrual cycle. For some women, the cycle follows the cycle of the moon, with ovulation occurring at the time of the full moon and a new cycle starting at the time of the new moon.

There are also diurnal variations in, for example, cortisol and melatonin concentrations, which can be affected by environmental factors. The secretion of melatonin, an important sleep hormone for us, can be prevented if we are exposed to blue light (short wavelength) in the evening, which in natural light occurs mostly at noon. Cell phones and tablets produce a lot of that intense blue light, but even the LED lights in use today can prevent melatonin production.

Endocrine system

The endocrine system is responsible for the secretion of hormones and the regulation of hormone concentrations in the bloodstream. The communication between the tissues and the excretory organs must be seamless so that the hormone concentrations remain optimal. Hormones are therefore secreted by several different endocrine glands, such as the thyroid gland, adrenal glands, pituitary gland, ovaries and pancreas.

Endocrine glands secrete hormones into the bloodstream. From there, they end up in the target tissues by binding to the appropriate receptors that can be found, for example, on cell membranes.

The entire hormonal system regulates the concentrations of hormones circulating in the body.If one or more are out of hormone balance, it can cause various symptoms throughout the body.

How can you tell if your hormones are out of balance?

Hormonal imbalance can manifest itself in a variety of symptoms. Symptoms can be, for example:

• acne
• irregular menstrual cycle
• changes in hair, nails and skin
• dry skin or mucous membranes
• menstrual cycle problems
• infertility
• depression and anxiety
• mood swings
• weight gain
• sexual desire
• insomnia
• fatigue

Symptoms can vary individually depending on the cause of the disorder. For example, in a disorder of the insulin hormone, weight gain, fatigue and dry mouth can be experienced. On the other hand, the symptoms of hypothyroidism are fatigue and weight gain, along with constipation, frostbite and hair loss.

Testosterone deficiency can be seen as changes in body composition, but also as mood swings and a decrease in sexual desire. High levels of testosterone can cause acne, which is a typical manifestation of women with PCOS, i.e. polycystic ovaries. It is precisely because of this testosterone-lowering effect that many women find that e-pills help with skin problems. E-pills therefore lower the testosterone concentration.

Hormones interact with each other, which is why it’s rarely just a single hormone balance issue.When talking about sex hormones in particular, it is important to look at the whole.

Menstrual cycle

A good way to learn to better understand your own hormonal activity is to get to know your own menstrual cycle. Various applications (e.g. Clue, Flo, Glow) or a traditional calendar can be used as help. The cycle is divided into four different phases, during which the concentrations of the most important female hormones, i.e. estrogen and progesterone, vary significantly.

Follicular phase

The first day of the cycle is the day when menstruation starts and the follicular phase starts. The drop in estrogen and progesterone levels causes the body to shed the endometrium, which leaks out of the body with menstruation. On the second and third day, follicle-stimulating hormone (FSH) starts to rise. It causes the ovaries to produce estrogen. On day 8 of the cycle, estrogen levels begin to rise. You can notice it, for example, in the fullness of the breasts and the elasticity of the skin. Testosterone also starts to rise at 9-10 days. This increases activity and increases sex drive. It is possible to get pregnant around this time, because sperm can live in a woman’s body for up to 3-5 days and fertilize the ovum released during ovulation.

Ovulation

Halfway through the cycle, the ovaries increase estrogen production so that an estrogen spike occurs. This stimulates the pituitary gland to release luteinizing hormone (LH). This causes ovulation and the egg is released and travels along the fallopian tube towards the uterus. If the egg is fertilized, it attaches to the lining of the uterus with the help of the hormone progesterone. Otherwise, during the next cycle, the ovum is transported out of the body with the menstrual flow.

Traditionally, it has been thought that ovulation occurs in the middle of the cycle, on days 12-14, but there are many individual differences. You should keep this in mind and find out the time of your own ovulation if, for example, you are planning a pregnancy. The time of ovulation also varies from cycle to cycle, which is also completely natural. A good sign of ovulation is an increase in body temperature by about 0.5 degrees.

Luteal phase

After ovulation, the luteal phase begins, which describes cycle days 15-28. After ovulation, the corpus luteum, born from the detachment of the follicle, releases progesterone and estrogen and prepares the body for pregnancy. Progesterone is the dominant hormone in the luteal phase, but estrogen is also present. Progesterone concentration peaks around 5-7 days after ovulation. If the egg is not fertilized, the hormone levels start to decrease after this. The concentrations are then at their lowest during the entire cycle, which in turn triggers the menstrual cycle to start all over again.

The most common causes of hormonal imbalances are:

Poor intestinal health.

The gut microbiome also participates in supporting hormone function and hormone regulation. For example, in terms of removing estrogen metabolites, it is important that the intestine functions optimally.

Overweight. In particular, excess weight resulting from a poor diet and little activity can increase the body’s adipose tissue, which, along with a low-grade inflammatory state, increases hormone imbalance.

Stress and insufficient rest.

Constant stress and increased use of stimulants such as coffee and energy drinks especially affect the hormonal regulation of sleep-wake rhythm.

Exposure to chemicals.

 Alcohol, tobacco, medicines, pesticides, etc. environmental toxins contribute to the creation of hormonal imbalance. Certain chemicals, called endocrine disruptors, directly affect, among other things, sex hormones and reproduction.

Drug treatment and especially hormonal drugs affect the body’s hormonal balance.

For example, diabetes, eating disorders, cancers, thyroid and adrenal diseases, etc.

Regulating hormones naturally

So how do you balance your hormones naturally? By learning about the causes of hormone imbalance, the situation can be corrected and the body can be supported to achieve balance instead of masking the symptoms with hormone therapy or other medication. Below are some simple ways to support hormonal balance:

• Enjoy pure, organic food that has not been produced without pesticides, hormones or processing.
• Get enough sleep and include some active stress reliever in your daily routine. It can be a breathing exercise, meditation, a nap or a walk in the forest. Whatever works for you.
• Give up processed food, sugar, alcohol and tobacco.
• Get rid of negative thoughts, beliefs and fears that you sometimes carry subconsciously.
• Exercise your body daily, preferably outside.
• Clean your home of chemicals and hormone disruptors.
• Enjoy good-quality fats in, for example, avocados, nuts, seeds and olives.
• Make sure you get enough protein.
• Check if your vitamin D levels are optimal.
• Try the Seed Cycling method. Start the “seed cycle” on the first day of your period. The first day of the menstrual cycle is therefore the day when your period starts. Menopausal women or during hormone therapy, you can start the cycle at any time. Grind the seeds or soak and mix, for example, into a shake or porridge. Use unheated and preferably organic seeds.
  • Day 1-day 14: Add 1 tablespoon of flax seeds and 1 tablespoon of pumpkin seeds to your diet.
  • Day 15-day 28 (or until menstruation starts again): Add 1 tablespoon of sesame seeds and 1 tablespoon of sunflower seeds.

Conclusion

Hormone balance is key to sustainable energy, mood, and overall well-being. To learn more about gentle, functional ways to support your hormones, visit the Hormone Harmony page.

For a deeper understanding of your individual hormone profile, the DUTCH hormone analysis offers detailed insight into cortisol, melatonin, DHEA, testosterone, and their metabolic pathways.