How do I naturally balance my hormones?
Written by
Robert Kelly
Reviewed by
Prof. William Dalton, Ph.D.Discovering how to balance hormones naturally can significantly impact your health journey. Hormonal balance influences energy, mood, and weight management. I support women to restore balance using daily practices, not pills. Start with your body's messages, such as fatigue or cravings. These signals indicate an imbalance of cortisol or insulin that requires honing in on.
Sleep Optimization
- Maintain consistent 7-9 hour sleep schedule nightly
- Create complete darkness using blackout curtains
- Keep bedroom temperature at 60-67°F (15-19°C)
- Avoid screens 60 minutes before bedtime
Stress Management
- Practice 10-minute morning meditation sessions
- Take three weekly nature walks minimum
- Journal nightly to process emotions
- Implement screen-free meals daily
Nutrition Foundations
- Eat 20g protein with every meal
- Consume 25-30g daily fiber minimum
- Drink 8-10 cups water throughout day
- Time meals within one hour of waking
Your food choices directly impact the body's production of hormones. I always put a high value on whole foods over supplements. During my consultations with clients, I suggest making small changes each week to improve their lifestyle. For example, I suggest lightly steaming broccoli, as it supports estrogen metabolism. Another example is eating salmon in the last two weeks, which supports insulin and reduces inflammatory markers. Making small, consistent changes promotes long-term hormonal regulation.
Movement rounds out your toolkit for balancing hormones. Aim for 150 minutes of activity per week with moderate levels of intensity (like walking). Add two sessions of strength training that incorporate progressive overload, targeting all major muscle groups. These enhance insulin sensitivity naturally. Please avoid overexertion and avoid creating a spike in cortisol; one client shortened her cycle to normal in just 3 months.
Environmental toxicants can interfere with the endocrine system without notice. Instead of using plastics, switch to glass containers. Switch to natural cleaning products, free of artificial fragrances and synthetic chemicals. These simple changes help reduce the overproduction of your hormones. Many people reported increased energy when adapting these changes regularly.
Patience is key to progress, as hormones are slow to recalibrate after facing challenges. Focus on small wins, such as improved sleep and stable/consistent moods. Most women start to see big differences 6-12 weeks in. It takes time to establish a new "normal", but your body gravitates toward balance when given the right support, such as nutrition and lifestyle habits.
Read the full article: 10 Natural Ways How Balance Hormones
