A guide to hormone imbalance

Lady in the mirror using weight dumbbells with a smiling expression

Hormones may be invisible, but their impact on your physical and mental health is anything but. Here's a closer look at what disrupts their balance, how to spot the signs, and how to support healthy hormone function.

Summary

1 What causes hormone imbalance?

Fluctuating hormone levels may be more likely in people dealing with chronic stress, poor sleep, excess weight, or unhealthy lifestyle habits.

2 Hormone imbalance symptoms

Imbalances may manifest as PMS, changes in libido, fatigue, acne, and mood issues, among many others.

3 How do I balance my hormones?

Supporting hormone health may involve changes to your diet, exercise, gut care, supplementing with key nutrients, and managing overall wellbeing.

Everyone has hormones — they’re vital for health and wellbeing. These unseen messengers regulate many of your body’s essential processes by delivering signals that guide how and when your systems operate.

Some of the processes that hormones control include:

  • Metabolism
  • Growth and development
  • Reproduction
  • Sexual function
  • Sleep-wake cycle
  • Mood

What causes hormone imbalance?

The endocrine system produces and manages hormones throughout your body. Because it's so intricate and interlinked with other functions, a lot can influence whether hormones stay in balance. According to Vincent Carrié, several key factors can tip the scales:

  • Excess body weight
  • Chronic stress
  • Poor sleep habits
  • Not enough — or very rarely, too much — exercise
  • Unbalanced diets
  • High intake of caffeine, sugar, or alcohol

Hormone imbalance symptoms

You can’t see your hormone levels, but your body often gives hints when something’s off. Hormonal changes are a normal part of life — for instance, during the menstrual cycle or pregnancy. Still, imbalances can lead to more persistent or troubling symptoms. Common signs of hormone imbalance may include:

  • Premenstrual syndrome (PMS)
  • Irregular periods
  • Fertility issues
  • Unexplained weight gain or weight loss
  • Low or unusually high libido
  • Depression or anxiety
  • Fatigue
  • Dry skin, sensitivity, or recurrent breakouts
  • Digestive discomfort
  • Vaginal dryness
  • Hot flushes or night sweats

How do I balance my hormones?

There’s no one-size-fits-all approach to hormone balance — some people try one strategy at a time, while others combine several lifestyle changes. Vincent Carrié outlines several methods below:

Love your gut

Many hormones are actually produced by beneficial bacteria in the gut, according to research in the Journal of Medicinal Food. A diet rich in fruits, vegetables, and whole foods supports that balance. Fermented foods like kefir, kombucha, miso, sauerkraut, and kimchi can also boost the diversity of good gut bacteria, which may help regulate hormone levels.

Take magnesium

Magnesium helps with normal muscle function, but it may also ease PMS and menstrual cramps when taken alongside vitamin B6. A study from the University of Edinburgh also suggests magnesium could play a role in regulating your circadian rhythm (sleep-wake cycle), though this still requires human studies to confirm.

Check if weight is a risk factor

Losing excess weight — if needed — can have a powerful effect on hormone function. Studies have linked weight loss with a reduction in oestrogen levels, which may lower breast cancer risk. It can also improve insulin sensitivity, helping reduce the risk of type 2 diabetes or even reverse the condition in certain cases.

Get regular exercise

Staying active brings benefits beyond weight control. Regular physical activity can help reduce stress, improve sleep, boost mood, and lower the risk of several major diseases. It may even cut the risk of early death by as much as 30%.

Eat the right fat

Essential fats — short, medium and long-chain — play a key role in building hormones. Including sources like olive oil, flaxseeds, avocados, or oily fish (salmon, mackerel, trout) in your meals may help support hormone production and reduce inflammation. Omega-3 supplements may also promote ovulation and fertility, though further research is needed.

Vitamins for hormone balance

Certain nutrients are believed to help stabilise hormone levels thanks to their broad influence on energy, immunity, and skin health. For example, vitamin E may help ease menopause symptoms like vaginal dryness and hot flushes. Vitamin D has shown potential to support insulin and blood sugar control. Vincent Carrié notes that B vitamins are also important for managing stress hormones. Good sources include peas, nuts, whole grain breads, and fruits like bananas and oranges.

The final say

Hormonal imbalance doesn't always mean something is wrong medically — but if you're noticing consistent symptoms, these strategies may help you regain stability. Always speak to your GP with any concerns.

Disclaimer

The advice in this article is for informational purposes only and should not replace medical care. Always consult your GP or healthcare provider before taking supplements, trying treatments, or starting new regimens. Supplements are not a substitute for a varied diet and healthy lifestyle.

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