Achieving hormone balance is key to maintaining overall health and well-being. In this guide, you’ll learn about natural strategies to balance hormones naturally, including lifestyle changes and dietary adjustments. We’ll also explore bioidentical hormones and how personalized care can support hormone optimization. Keep reading to discover how to restore balance and feel your best.
Your hormones dictate your body’s functions from birth. They hugely influence your overall health and wellbeing. So, when these natural chemical messengers are not balanced, they affect things as crucial as your:
- Sleep patterns
- Metabolism
- Appetite
- Libido
- Stress response
- Gut health
- Weight management
- Reproductive system
- Immunity
Therefore, you’ll want to keep your hormones in balance. But how do you balance them naturally?
Is there an alternative to the traditional band-aid approach of addressing hormone imbalance with synthetic hormones?
Yes, there is – with healthy habits and the help of functional medicine! And we’ll tell you everything about it in this article. Keep reading to learn how to balance hormones naturally.
It Starts with Healthy Habits
You can’t avoid biological factors that naturally cause hormone imbalance, such as
- Aging
- Menopause
- Genetics
On the other hand, if you don’t have a particular health condition that affects your hormones, keeping them on track should be as simple as adopting healthy habits: sleeping well, eating well, and exercising regularly.
As you probably know, sedentary lifestyles, poor diet, and some specific diseases may directly cause a decline in your hormone levels. So, be aware of the following, as they may be hormone imbalance symptoms:
- Irritability
- Insomnia
- Fatigue
- Stress
- Anxiety
- Lack of sexual interest
If you notice one or more of these symptoms of hormone imbalance, it may be a good time to talk to your doctor and start a natural health plan to restore your hormonal balance and energy levels.
How Functional Medicine Can Help Balance Hormones Naturally
When it comes to hormone imbalance, there are many possible causes – from stress to blood sugar swings, aging to lack of sleep, poor gut health to thyroid diseases – you name it.
If you suspect the reason you’re not feeling well may be hormonal, the first step is to find the root cause of your imbalance.
And that’s precisely how functional medicine can help.
Unlike the traditional Western approach to health, natural or functional medicine doesn’t try to fix the problem. Instead, it treats the underlying causes of the symptoms.
A functional nutritionist will carefully investigate your condition with thorough exams to determine your hormone levels and what’s causing your discomfort.
After discovering why your hormones are not functioning as they should, natural medicine will help your body restore your hormone levels from the inside out with a customized health plan. This is more natural than prescribing synthetic medications to regulate them.
3 More Ways to Balance Hormones Naturally
Let’s dive into three simple – yet highly effective – lifestyle adjustments to help restore your hormone levels naturally.
1 Quality sleep
Sleep is underrated!
Disordered sleeping can often be the leading cause of hormone imbalance in healthy people. For example, some studies show that poor sleep is directly linked to imbalances in insulin, cortisol, and growth hormones (HGH).
Aim for at least seven hours of quality sleep every night, so you can go through all five stages of each sleep cycle and reach deep sleep. This is when your body releases growth hormones and melatonin.
With deep sleep, you’ll also keep your stress (cortisol) and hunger (insulin) hormones on track to start the day full of energy.
2 Healthy diets
You are what you eat. Poor eating habits can disrupt your hormone levels in many ways.
Eating processed food, refined sugar, and too many animal products – all parts of the Western diet – may increase estrogen levels and become a risk factor for ovarian and breast cancer.
Instead, focus on a nutritious Mediterranean-style diet rich in whole grains, fish, and legumes to keep your estrogen on track.
You may not know, but many of your hormones are produced in your gut. A balanced diet, including fruits, fibers, vegetables, and whole foods, reduces gut inflammation.
Adding fermented foods to your diet will also naturally help maintain a healthy gut microbiome.
Finally, consuming enough protein and healthy fats, such as avocado, salmon, or coconut oil, helps to
- Boost your metabolism
- Keep your weight healthy
- Reduce insulin resistance
- Control your stress hormone (cortisol).
3 Vitamin and Hormonal Supplements to Balance Hormones
Diet, exercise, and good sleep are not enough for some people to restore hormonal balance. If this is you, taking research-backed, reliable supplements may be a great alternative to naturally leveling your hormones.
If you keep a healthy lifestyle, but your lack of hormone balance is still affecting your energy and wellbeing, make sure to include the following natural supplements in your diet:
Magnesium
Also known as a miracle mineral to restore hormone levels, magnesium is the best supplement to regain energy and regulate stress and sex hormones.
You can also find this rich mineral in some foods, like cashew nuts, almonds, dark chocolate, black beans, and edamame.
Vitamin D
Your winter must-have! Despite being called a vitamin, vitamin D is a hormonal precursor. This means your body uses it to produce calcitriol, an essential hormone that directly affects your mental and physical health.
Lack of vitamin D is one of the main causes of hormone imbalance, low estrogen levels, and low immunity in healthy people. It can lead to depression, fatigue, and bone loss. Most people living in the northern half of the U.S. need to supplement with vitamin D to reach optimal levels because sunlight isn’t enough. This is especially true for people with darker skin.
A powerful, natural source of vitamin D is sunlight. Safely exposing the skin to the sun is an excellent way of increasing vitamin D.
Zinc
Zinc is a natural hormonal adaptogen, rebalancing cortisol, progesterone, and estrogen in women. A deficiency of zinc can also lead to thyroid hormone imbalance.
Some zinc-rich foods include meat, legumes, pumpkin seeds, and chickpeas.
B-vitamins
High-quality B-complex vitamins are a great way to rebalance your hormones and improve your health.
They boost hormone production and fight fatigue, mood swings, and inflammation by balancing estrogen and progesterone. They also help relieve the symptoms in perimenopause and menopause.
The primary source of vitamin B comes from animal products, so if you’re vegan, adding B-complex to your diet is a good idea.
Bioidentical Hormone Replacement Therapy (BHRT)
If none of the options above help you control the unwelcome symptoms of hormone imbalance, you might need bioidentical hormone replacement therapy.
BHRT is a hormone replacement therapy designed specifically for you, identically matching the molecular structure of your natural hormones. These plant-based bioidentical hormone medications are safely customized to naturally balance your hormone levels and improve your health – with fewer risks of side effects than other drugs.
Balance Hormones Naturally with Nava
At Nava Health, we specialize in preventive medicine, which allows us to emphasize fundamental modalities to treating and mitigating chronic disease. Our approach to hormone imbalance focuses on functional nutrition and also BHRT. If you want to discover more about balancing hormones naturally, schedule a consultation with us today.
Need More Info? Get Your Questions Answered!
What are the signs of a hormone imbalance?
Hormone imbalances can cause a wide range of symptoms that affect daily life. Common signs include:
- Hot flashes or night sweats
- Persistent fatigue or low energy
- Mood swings, anxiety, or irritability
- Decreased libido
- Unexplained weight gain or muscle loss
- Brain fog or trouble focusing
If you’re experiencing these symptoms, it may be time to explore ways to restore hormone balance.
Can anyone experience a hormone imbalance?
Yes, while imbalances are often linked to aging, they can affect individuals at any stage of life. Factors such as stress, poor diet, and underlying health conditions can contribute to hormone disruptions. If symptoms persist, professional evaluation can help determine the best course of action.
How can I naturally balance my hormones?
There are several ways to balance hormones naturally through lifestyle and diet, including:
- Nutrient-dense eating: Prioritize protein, healthy fats, and fiber. These support metabolism, stabilize blood sugar, and promote satiety.
- Reducing processed foods: Excess sugar and refined carbohydrates can lead to insulin resistance, making hormone regulation more difficult.
- Exercise: Strength training, walking, and cardiovascular activities help improve hormone levels and energy.
- Stress management: Chronic stress raises cortisol, affecting hormone balance. Practicing mindfulness, deep breathing, and setting boundaries can help.
- Prioritizing sleep: Sleep is crucial for hormone regulation. Create a restful routine and aim for seven to nine hours each night.
What if my symptoms are severe or persistent?
If natural approaches aren’t enough, medical intervention may be necessary. A healthcare provider can assess your hormone levels and recommend targeted treatments, such as bioidentical hormones, to restore balance and improve well-being.
What is bioidentical hormone replacement therapy (BHRT), and how does it work?
Bioidentical hormone replacement therapy (BHRT) uses plant-derived hormones that are chemically identical to those naturally produced by the body. This approach helps replenish hormone levels safely and effectively, leading to more stable energy, improved mood, and better overall health.
Who can benefit from BHRT?
Both men and women can experience the benefits of BHRT. Women may see relief from hot flashes, night sweats, and mood fluctuations, while men can experience increased motivation, better focus, and improved muscle strength.
Is BHRT right for me?
You may benefit from BHRT if you experience:
- Unexplained fatigue
- Low libido or sexual dysfunction
- Memory or focus issues
- Unwanted weight gain
- Difficulty sleeping or mood swings
Consulting with a specialist can help determine if hormone therapy is the right fit for you.
How do I get started with BHRT?
The first step is a consultation to discuss your symptoms and goals. If BHRT is appropriate, a provider will assess your hormone levels and create a personalized treatment plan tailored to your needs.
What benefits can I expect from BHRT?
BHRT can offer a variety of health benefits, including:
- Improved focus and mental clarity
- Increased energy and motivation
- Enhanced libido and sexual health
- Better mood and emotional balance
- Support for heart health and metabolism
How does BHRT differ from traditional hormone therapy?
Unlike conventional hormone therapy, which often uses synthetic hormones, BHRT relies on bioidentical hormones that closely match the body’s natural chemistry. This allows for better absorption and effectiveness, making it a preferred option for many.
Can BHRT be customized?
Yes, BHRT is tailored to meet your individual needs. Through comprehensive testing and assessment, providers create a plan that aligns with your unique hormone balance requirements.
How do I get started with BHRT at Nava Health?
Scheduling a consultation is the best way to explore whether BHRT is right for you. Nava Health offers a holistic, personalized approach to hormone optimization, helping you achieve lasting balance and improved well-being.