The role of hormones in the human body goes beyond puberty. Estrogen, testosterone, progesterone, thyroid hormone, insulin, leptin, ghrelin, and cortisol all affect how the body works, from mood to physical health. Hormonal changes can cause many problems over time. While balancing hormones is not simple, there are daily actions that can support healthy hormone levels.
What hormone imbalance means
According to the Mayo Clinic, a hormonal imbalance happens when a person has too much or too little of one or more hormones. Hormones regulate cell and tissue activity in body organs. When hormones are out of balance for a long time, they can disrupt processes such as appetite and metabolism.
Integrative medicine doctor Amy Shah, M.D. said that several key hormones, if unbalanced, can make the whole system falter and cause fatigue. Mindbodygreen’s former vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN noted that severe conditions such as type 1 diabetes are a clinical form of hormonal imbalance. In that case, an autoimmune attack leads to a lack of the hormone insulin, which disrupts blood sugar control and causes diabetes.
Other examples of hormone imbalances include hirsutism, which is extra hair growth in women often caused by high levels of androgen hormones, and amenorrhea, the failure to menstruate that can result from abnormal levels of testosterone, thyroid, and cortisone hormones.
Signs of hormone imbalance
Some hormone levels naturally change over time. Estrogen drops during menopause, for instance, and pregnant women have higher levels of human chorionic gonadotropin. Melatonin rises and falls to control sleep, and cortisol levels can shift by the minute.
But hormone fluctuations can also cause problems. High stress can lead to too much cortisol, which over time contributes to weight gain, diabetes, high blood pressure, and osteoporosis.
Licensed naturopathic physician Kelcie Rosendahl, N.D. said common signs of suboptimal hormone levels include changes in mood or periods, low sex drive, skin or sleep concerns, unexplained weight gain, and tiredness. The human body has more than 50 types of hormones, so diagnosing an imbalance can be hard. Seeing a primary care doctor or endocrinologist for testing is the most accurate way to check hormone levels. At-home tests can also provide some information if used correctly and at the right time.
How to support hormone balance through diet
The food and drinks a person consumes affect hormone levels. This includes hunger hormones such as insulin, leptin, and ghrelin, which regulate appetite and blood sugar. Registered dietitian Maggie Michalczyk, R.D. said everything is connected, and meals and snacks affect hormone function.
She said the best meals for hormone balance are nutritionally balanced, containing protein, healthy fat, and fiber-rich carbohydrates. Leafy greens, vegetables, fruits such as berries, nuts, seeds, and fatty fish are good options. Whole, unprocessed foods help maintain healthy levels of hormones such as insulin and cortisol. Even healthy foods should be eaten in moderation. Certain plants and seeds such as flax, soy, and berries contain phytoestrogens, which are estrogen-like compounds. A 2020 review in Nutrients said it is still unclear how these affect the female body, so people with specific concerns should work with a dietitian or endocrinologist.
Processed foods, refined sugars, and alcohol are known hormone disruptors. They affect inflammation, hormone signaling, and insulin levels. Some food groups such as dairy and gluten can cause unwanted hormone changes in certain people. Registered nurse and holistic nutritionist Brooke Davis, R.N. recommended working with a professional to identify food sensitivities or intolerances.
Support from supplements
Supplements should not replace food. Integrative and functional nutrition practitioner Emily Brown, M.S. said that eating fruits and vegetables provides the full entourage effect of micronutrients, meaning their effects are enhanced by complementary compounds in the food. Consuming a combination of nutrients together affects how the body responds. Certain nutrients such as minerals have a strong impact on hormonal health.
