How To Keep Your Hormones Balanced

Hormones are your body’s internal messengers—sending signals that affect your sleep, mood, metabolism, libido, and more. They help you wake up, wind down, handle stress, and even feel connected to the people you love. But when your hormones are off? Everything can feel… off.

Think: crying at a dog food commercial, snapping at your partner for breathing too loud, or falling asleep mid-conversation at 3 p.m. That’s not just “being moody”—that’s your hormones waving a little white flag.

Here’s a breakdown of four major hormones that impact your day-to-day life—and how to balance them.

Cortisol: The Stress Boss

Cortisol is essential. It helps you wake up, regulate blood sugar, fight off illness, and respond to stress. But when stress becomes chronic, your cortisol levels can stay elevated—and that’s when things unravel.

Signs of high cortisol:

Fatigue
Digestive issues
Irregular periods
Low libido
Weight gain (especially around your middle)
Poor sleep
Skin flare-ups

How to lower cortisol naturally:

Stress management: Breathwork, journaling, nature walks, and therapy go a long way.
Anti-inflammatory eating: Prioritize leafy greens, lean protein, and healthy fats.
Prioritize sleep: Ditch the phone before bed and aim for 7–9 hours in a dark, cool room.
Do something fun: Play, laugh, dance in the kitchen—your nervous system needs joy.

Progesterone: The Calmer-Downer

Progesterone helps regulate your menstrual cycle and plays a key role in early pregnancy. But it also has a calming effect on the nervous system—so when levels dip, it’s no surprise you feel more anxious or irritable.

Low progesterone can cause:

Anxiety
PMS
Fatigue
Mood swings
Breast tenderness
Short cycles

How to support progesterone:

Stress reduction: Chronic stress suppresses progesterone. Even small shifts (like walking instead of scrolling) help.
Zinc-rich foods: Think beef, pumpkin seeds, and lentils.
Magnesium: Load up on avocados, dark chocolate, nuts, and whole grains to soothe your system and ease PMS.

Estrogen: The Multi-Tasker

Estrogen plays a starring role in everything from your menstrual cycle to your mood, bones, weight, and vaginal health.

Too Low?

Common causes include restrictive eating, over-exercising, or autoimmune issues.

Symptoms of low estrogen:

Mood dips
Irregular or missing periods
Fatigue
Painful sex
Headaches

What helps:

Cut back on intense exercise: Overdoing it can suppress estrogen.
Eat enough: Include starchy carbs (sweet potatoes, squash) and healthy fats (olive oil, tahini, avocado).
Lift weights (gently): Muscle helps regulate estrogen and protect your bones.

Too High?

Excess estrogen can come from poor gut health, low progesterone, plastics, or sluggish detox pathways.

Symptoms of estrogen dominance:

Heavy periods
PMS
Breast tenderness
Acne
Bloating
Weight gain

How to clear it out:

Cruciferous veggies: Broccoli, kale, and Brussels sprouts support liver detox.
Ditch the plastics: Swap to glass and skip synthetic fragrances.
Ground flaxseed: Just 1–2 tbsp a day can support estrogen metabolism.

Testosterone: Not Just for Men

Yes, women need testosterone too! It supports libido, brain clarity, muscle tone, and confidence.

Too Low?

Often linked to the pill, certain medications, or ovarian decline.

Symptoms:

Brain fog
Low sex drive
Dry skin
Mood shifts
Hair thinning
Muscle loss

How to help:

Lift weights: Builds muscle and supports natural testosterone.
Sleep like it’s your job: Deep sleep is key for hormone repair.

Too High?

Common with PCOS or high stress.

Symptoms:

Acne
Excess hair growth
Irregular cycles
Oily skin
Belly weight

What helps:

Spearmint tea: 2–3 cups a day can gently lower testosterone.
Lower sugar and refined carbs: These spike insulin, which triggers more testosterone.
Stay consistent with movement: Moderate exercise supports hormone balance.