Achieving Hormone Balance: 20 Best Foods, Symptoms, Lifestyle Tips, + More

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Megan Roosevelt, RDN Posted on October 3, 2023

What Are Hormones?

According to the Cleveland Clinic, “Hormones are chemical messengers that coordinate different functions in your body. Several glands, organs, and tissues make and release hormones, many of which make up your endocrine system.”

Hormones and the glands that make them are collectively known as the endocrine system. The endocrine system controls many important functions within the body, including:

Blood pressure
Blood sugar regulation
Electrolyte balance
Body temperature
Metabolism
Growth and development
Sexual function
Reproduction
Sleep-wake cycle
Mood

Types of Hormones

The body produces eight main hormones: insulin, cortisol, estrogen, progesterone, testosterone, melatonin, T3, and T4.

Insulin

Insulin plays an important role in managing blood sugar. Insulin acts like a key that allows glucose in the blood to enter cells so it can be used for energy. Once glucose enters the body’s cells, blood sugar levels decrease, leading to a decrease in insulin. Insulin also tells the liver to store blood sugar when levels are high.

Cortisol

Cortisol is known as the stress hormone. When the body is in a state of stress or “fight or flight,” the body produces cortisol and adrenaline. Short-term stress is a normal part of everyday life and usually has moments of reprieve. However, long-term or chronic stress, in which the body feels constantly under threat, leads to continuously elevated levels of adrenaline and cortisol and can negatively impact health and other hormone levels.

Estrogen

Estrogen is both a female and male sex hormone, although it is traditionally higher in females. Estrogen helps regulate the growth and development of the reproductive system. Estradiol is a common form of estrogen. It plays an important role in bone health. Estrogen levels peak during the ovulation phase of a woman’s menstrual cycle and are at their lowest levels during menstruation. Women’s estrogen levels also decrease after menopause.

Progesterone

Progesterone is another female and male sex hormone, although progesterone is higher in females. Progesterone helps prepare the lining of the uterus, known as the endometrium, for implantation and growth of a fertilized egg. Males need progesterone to create testosterone.

Testosterone

Testosterone is also both a female and male sex hormone. Testosterone helps regulate sex drive, bone mass, fat distribution, muscle mass and strength, and red blood cell and sperm production in men. Some testosterone is converted to a form of estrogen known as estradiol.

Melatonin

The pineal gland within the brain produces melatonin, a hormone that impacts your circadian rhythm and sleep-wake cycle. Melatonin levels rise in response to darkness to produce a feeling of sleepiness.

T3

T3, also known as triiodothyronine, is a hormone produced by the thyroid. This hormone is responsible for regulating body temperature, appetite, and metabolism, as well as heart and digestive functions.

T4

T4, also known as thyroxine, is another hormone produced by the thyroid. It also helps support and regulate body temperature, appetite, and metabolism, along with heart and digestive functions. T4 acts as a reserve of storage hormone that helps transport T3 where needed.

Other Hormones

Many hormones circulate throughout your body to help regulate your body’s functions. Additional hormones within the body include DHEA, ghrelin, leptin, glucagon, adrenaline, insulin-like growth factor 1 (IGF-1), angiotensinogen, and others.

Signs and Symptoms of Hormone Imbalance

Because hormones help regulate so many aspects of your body’s functions, an imbalance in these hormones can result in a variety of symptoms. If your hormones are imbalanced, you may experience one or more of the following symptoms. Tracking your symptoms in a health journal can help determine whether they are a singular experience, resolve on their own, or recur in a predictable pattern. Always consult your doctor if you are concerned about new or unusual symptoms.

Weight gain
Unexplained/sudden weight loss
Acne
Muscle weakness
Pain, stiffness, or swelling in joints
Muscle aches and pains
Increased or decreased heart rate
Sensitivity to cold or heat
Constipation
Frequent bowel movements
Frequent urination
Diarrhea
Increased hunger
Decreased sex drive
Fatigue
Depression
Anxiety
Dry skin
Thinning hair/hair falling out
Infertility
Dry skin
Excessive sweating
Puffy face
Bloating

Causes of Hormone Imbalance

Many conditions can lead to a hormone imbalance, including:

Tumors
Chronic stress
Trauma
Eating disorder
Certain medications
Hormone therapy
Puberty
Pregnancy
Menopause

Conditions Caused by Hormone Imbalance

Having one of the following conditions can be related to or lead to a hormonal imbalance:

Autoimmune conditions
Hypothyroidism
Hyperthyroidism
Thyroiditis
Diabetes: type 1 or type 2
Hypogonadism
Cushing syndrome
Addison's disease
Polyglandular syndromes
Endocrine gland injury

Lifestyle Factors That Can Impact Hormonal Health

Exposure to many common elements in the modern world can impact hormonal health, including:

Exposure to endocrine-disrupting chemicals (EDCs)
Caffeine
Alcohol
Stress
Poor nutrition
Sedentary lifestyle
Smoking

How Are Hormonal Imbalances Diagnosed

If you are concerned about your hormonal health, meet with your doctor to discuss any symptoms and complete appropriate blood work. Specific blood tests can inform you and your healthcare provider whether your hormone levels are within a normal range or below or above what is optimal.

How to Naturally Balance Your Hormones

Your daily lifestyle habits impact your health. You can support your hormonal and overall health by engaging in healthy habits. Take these steps to naturally support balanced hormone levels:

Move: Aim for 30 minutes of movement daily.
Reduce stress: Implement daily stress-reducing habits such as walking, calming music, meditation, journaling, or engaging in a relaxing hobby.
Improve sleep quality: When you sleep, your body has time to repair and renew. Aim for at least seven to nine hours of sleep every night in a cool, dark room. Avoid screens and fatty or spicy foods before bedtime, which may interfere with sleep.
Eat real, whole foods: Focus on consuming mainly fruits, vegetables, nuts, seeds, legumes, whole grains, herbs, spices, and quality-sourced animal proteins. When buying packaged foods, read ingredient lists and aim for wholesome options with natural ingredients.
Support gut health: Eating a fiber-rich, whole-food diet, reducing stress, and prioritizing quality sleep are a few ways to support gut health.
Maintain a healthy weight: Aim to achieve a healthy weight for your height and age through healthy lifestyle factors, not extreme dieting or exercise habits.
Reduce sugar intake: A diet high in sugar and processed foods can be detrimental to gut and hormone health. Keep foods with added sugar to a minimum or special occasions.
Include protein with every meal and snack: Protein helps regulate appetite and blood sugar levels, which are important in supporting hormone health.

20 Foods to Help Naturally Balance Hormones

Almonds: Almonds contain healthy omega-3 fats, which support brain and heart health.6,7 They are also rich in the antioxidant vitamin E and plant-based protein and fiber. Fiber is essential for supporting healthy blood sugar levels and gut health.
Apples: Apples contain vitamin C, an important vitamin for progesterone production. Apples also contain the powerful antioxidant quercetin, which can support hormone health.
Avocado: Avocados are rich in monounsaturated fats, the building blocks for hormones. Avocados are also a great source of fiber!
Broccoli: A compound known as diindolylmethane (DIM) is created when the body digests cruciferous vegetables like broccoli. DIM may help promote healthy estrogen balance and break down excess estrogen within the body.
Ground flax seeds: Flax seeds contain compounds known as lignans, which may support balanced hormones. Consume 2 tablespoons of ground (not whole) flax seeds daily!
Pumpkin seeds: Pumpkin seeds are rich in zinc. Zinc plays an important role in insulin regulation. Zinc may also help reduce inflammation and support thyroid hormones.
Chia seeds: Like flax seeds, chia seeds may help eliminate excess estrogen.
Green tea: Green tea offers many health benefits. It naturally contains a compound known as epigallocatechin gallate or EGCG, which may support healthy estrogen metabolism.
Cherries: Cherries contain melatonin, which may help you sleep better!
Pomegranates: Pomegranates may promote healthy estrogen levels by supporting liver health. The liver is the main detoxification system for excess estrogen.
Quinoa: Packed with fiber and protein, quinoa is a great grain for supporting balanced blood sugar levels.
Oats: High-fiber oats help support healthy blood sugar levels, insulin health, bowel regularity, gut health, and digestion.
Walnuts: Walnuts are rich in anti-inflammatory omega-3s, which help support reproductive health, sex hormones, and thyroid hormones.
Cinnamon: Cinnamon may help lower blood sugar levels.
Chamomile: With its calming effect, drinking chamomile tea may help reduce feelings of “fight or flight” to lower adrenaline and cortisol levels within the body.
Ginger: Ginger supports thyroid health and healthy insulin levels and has strong anti-inflammatory properties.
Salmon: Fatty fish like salmon are rich in anti-inflammatory omega-3s, which can support healthy hormone function.
Berries: Berries are rich in vitamin C, antioxidants, and vitamin B6, which help support progesterone production.
Brazil Nuts: Brazil nuts contain selenium, an important mineral for thyroid hormone function.
Apple Cider Vinegar: Consuming 4 teaspoons of apple cider vinegar, diluted in water, before a meal may help reduce postprandial (post-meal) blood sugar levels. This may help support healthy blood sugar levels and insulin sensitivity.

Hormone Balance Is Essential for Overall Health

Hormones are a crucial part of how the body functions and communicates. You can support your hormonal health by implementing healthy dietary and lifestyle habits daily. Always consult a doctor and/or registered dietitian to discuss your health or dietary concerns.

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