annashay 
Feeling off? Low energy, mood swings, weight gain, or skin issues—it could be your hormones. Maybe you’re dealing with PMS symptoms, you’ve been diagnosed with a hormonal condition like PCOS, or you’re transitioning off birth control and want to heal your body in a natural, sustainable way. Wherever you are in your journey, welcome. You’re in the right place.
Here’s the truth: We’ve been conditioned to believe that mood swings, painful cramps, breakouts, and intense cravings are just part of being a woman. But these symptoms aren’t normal—they’re signals. Subtle (and not-so-subtle) signs that your hormones may be out of balance. The empowering news? You don’t have to live with them. Balanced hormones are your birthright, and with the right tools and a holistic approach, they’re within reach.
Ahead, we’re breaking down what causes hormonal imbalances—and how to start bringing your body back into balance, naturally.
The Fifth Vital Sign
Between puberty and menopause, a woman’s body moves through a continuous rhythm of hormonal shifts. This intricate cycle—the menstrual cycle—is so foundational to our well-being that some experts refer to it as the fifth vital sign (right up there with heart rate, temperature, and blood pressure).
A healthy cycle typically spans 25–32 days, with menstruation lasting around five. But cycle length can vary based on age, lifestyle, and health. The key isn’t perfection—it’s understanding what’s normal for you. The more you tune into your cycle, the better equipped you are to support it through food, movement, and lifestyle.
The Four Phases of the Menstrual Cycle
Your cycle is more than just your period. It unfolds across four distinct phases: menstrual, follicular, ovulatory, and luteal. Each brings unique hormonal shifts—and opportunities to care for your body accordingly. When you sync your habits (from what you eat to how you move) with each phase, you create space for balance, energy, and ease.
Menstrual Phase
Your period marks the first phase of your cycle. Estrogen and progesterone drop, prompting the uterus to shed its lining. This is a time for rest, renewal, and replenishment. Focus on iron-rich and anti-inflammatory foods like grass-fed beef, leafy greens, avocado, ginger, and dark chocolate.
Follicular Phase
Your brain releases follicle-stimulating hormone (FSH), signaling the ovaries to develop follicles—each containing an immature egg. Estrogen begins to rise, and energy often follows suit. Support this phase with fiber- and nutrient-rich foods like legumes, nuts, eggs, fatty fish, and green veggies.
Ovulation Phase
As estrogen peaks, it triggers a surge in luteinizing hormone (LH), prompting the ovary to release a mature egg. Ovulation lasts just 24 hours, but its effects can be powerful. You might notice a spike in libido, energy, and cervical mucus.
Foods to focus on during ovulation include asparagus, Brussels sprouts, chard, dandelion greens, cilantro, and spinach. Antioxidant-rich fruits, such as raspberries, strawberries, and coconut help support further detoxification of rising hormones in the liver.
Luteal Phase
The ruptured follicle becomes the corpus luteum, which secretes progesterone to prep the uterus for pregnancy. If fertilization doesn’t occur, hormone levels drop—and menstruation begins again.
This is a phase of inward focus and (sometimes) PMS symptoms. To support hormone metabolism and keep blood sugar steady, prioritize complex carbs, lean protein, and magnesium-rich veggies like squash, cauliflower, and spinach.
What causes hormonal imbalance?
Hormonal imbalances can feel confusing—and frustrating. The truth is, your hormones respond to many factors, both internal and external. Understanding what can throw them off is the first step in learning how to bring them back into balance.
Some of the most common causes of hormonal imbalance include:
- Chronic stress. When your body is under constant stress, it produces excess cortisol. Over time, this can interfere with the production and function of other hormones, including estrogen, progesterone, and thyroid hormones.
- Inflammatory diet. Oftentimes, the root cause of hormonal imbalance is inflammation. Chronic inflammation can damage the cells in your endocrine glands—and the inflammation (that causes hormonal imbalances) often starts in the gut.
- Poor sleep. Sleep isn’t just for rest—it’s when your body resets hormone levels. Irregular sleep or not getting enough quality sleep can disrupt everything from hunger hormones to reproductive function.
- Hormonal birth control. While it can regulate symptoms for some, hormonal birth control can also mask underlying imbalances and alter your body’s natural hormone rhythms.
- Polycystic Ovary Syndrome (PCOS). PCOS is a common hormonal condition that disrupts ovulation and often leads to irregular cycles, acne, and insulin resistance.
- Perimenopause. As you approach menopause, hormone levels begin to fluctuate—often dramatically. These shifts can cause everything from sleep disturbances to hot flashes to mood changes.
- Eating disorders. Restricting food can send the body into survival mode, halting hormone production and often stopping ovulation and menstruation altogether.
- Thyroid dysfunction. An underactive or overactive thyroid impacts the production of key reproductive hormones and can lead to irregular cycles, fatigue, and weight changes.
- Endocrine disruptors. When absorbed in the body, an endocrine disruptor can decrease or increase normal hormone levels, mimic the body’s natural hormones, or alter the natural production of hormones.
This is not an exhaustive list of reasons why a menstrual cycle can be irregular. If you sense your period is irregular (short, long, non-existent, or you spot between cycles, please reach out to your healthcare provider, or let’s work together!).
Common Signs Your Hormones May Be Out of Whack
Hormonal imbalances can manifest in a variety of ways—some subtle, some impossible to ignore. These symptoms are your body’s way of signaling that something is off. The good news? Once you recognize the signs, you can start taking steps to restore balance.
Here are some of the most common symptoms of hormonal imbalance:
- Irregular menstrual cycles (too long, too short, missed periods, or spotting between cycles)
- Acne, especially along the jawline and chin
- Unexplained weight gain or difficulty losing weight
- Mood swings, anxiety, or depression
- Fatigue, even after a full night’s sleep
- Brain fog or difficulty concentrating
- Intense cravings, particularly for sugar or carbs
- Painful periods or severe PMS
- Hair thinning or excessive shedding
- Low libido or vaginal dryness
- Sleep disturbances (trouble falling asleep or staying asleep)
These symptoms aren’t just “part of being a woman.” They’re information. And they’re your invitation to get curious, dig deeper, and begin the work of supporting your body.
How long does it take to balance hormones?
As you can imagine, this varies. However, research shows that by taking a holistic, well-rounded approach, you can balance your hormones in less than four months. In fact, you can significantly reduce the amount of chemicals and pesticides in your body in one week. How? By switching to an organic diet. And in less than 10 days, you can improve your blood sugar by eating less sugar (a main culprit in estrogen dominance).
By incorporating more fermented foods and a potent probiotic, women can more easily detox estrogen—which helps balance hormones—in less than two months. By four months, eating a hormonally-supportive diet makes an impact, slowing the aging process and protecting fertility.
How to Balance Hormones: Natural Tips
Ultimately, consistency and commitment are key. The lifestyle changes to balance your hormones is all-encompassing. Here are the Cliffs Notes: Focus on an anti-inflammatory, nutrient-dense diet, remove endocrine disruptors, incorporate stress relief habits, and take the necessary steps to get your gut health on track. Finding a balance with exercise is important, too. If you’re feeling overwhelmed, start small. Begin with daily meditation practice. Next week, take a stab at a 3-day hormone-balancing meal plan. One step at a time.
Eat Enough
You read that right. Not consuming enough calories (particularly if you are very active) can wreak havoc on your hormones. As women, we need substantial carbs, protein, and healthy fats to fuel our busy lifestyles and our hormones. For that matter, I don’t recommend going keto. Particularly if your menstrual cycle is absent, consider if you’re eating too low-carb. Research shows that maintaining adequate carbs in your diet will take some pressure off your adrenal glands, encourage sex hormone production, and promote restoration of your period.
Support Gut Health
When gut health isn’t optimal, hormones become imbalanced. For example, there is new research showing that the microbiome plays a significant role in estrogen regulation. These studies indicate that poor gut health increases the risk of estrogen-related diseases such as PCOS, endometriosis, and even breast cancer.
Incorporating a variety of fermented foods (sauerkraut, kimchi, tempeh, etc.) as well as taking a probiotic can help balance hormones. Furthermore, make sure you’re getting enough fiber. Fiber is essential for good gut health and is associated with improvements in insulin sensitivity and the hormones that control hunger and fullness.
Don’t Forget Vitamins B and D
Taking a high-quality vitamin B-complex supplement can help when you’re in the throes of hormonal ups and downs. This is one group of vitamins that you might want to supplement with in addition to eating foods high in these vitamins. Vitamin B-complex is involved in both the production of testosterone and the regulation of energy production in the body. There are nine B vitamins in total, and certain foods contain specific B vitamins.
For example, wild-caught salmon is an excellent source of many B vitamins. Leafy greens, like spinach, kale, collard greens, and even romaine lettuce contain B9—also known as folate. Other foods with notable amounts of B vitamins are eggs, sunflower seeds, milk, yogurt, and animal protein. Vitamin D is essential, too. In fact, numerous studies show its importance for mitigating symptoms of PCOS.
Exercise Regularly
Caveat—make sure it’s movement you enjoy! As you begin to tap into how to balance your hormones, naturally, consider your current exercise routine. Do you need some inspiration? Or are you possibly exercising too much? A happy medium is where it’s at. The more you learn about your cycle, the more you’ll switch up your exercise routine to sync with your cycle.
Incorporate Stress Reduction Techniques
No surprise here. Stress causes your body to go into fight or flight mode—it’s just the way we’re wired. And when we’re stressed, cortisol rises. In turn, elevated cortisol affects your hormones, including ovulation. Chronic stress can lead to late (or completely stopped) periods. From stress-relieving yoga poses to stress-reducing teas, there are a variety of ways to bring more om into your life. Making time to de-stress does wonders for your mind, body, and hormones.
Switch to Clean Beauty
We love all-things clean beauty. From moisturizers to mascaras, we’ve tried ’em all. When it comes to skincare and makeup products, clean is keen. On a daily basis, we are exposed to so many chemicals, and as women, we are particularly targeted. Chemicals are found in our beauty and personal care products—which we use, every day. In fact, women use an average of 12 personal care products, daily, that contain 168 different chemicals.
Although an individual beauty product may have small amounts of harmful chemicals, our overall exposure (and the combination of different chemicals) is what causes problems. More research is showing that the chemicals in these products can affect our hormones, fertility, and the health of our babies. Thankfully, clean beauty brands are a dime a dozen.
Ditch the Plastic
For your body and the environment. Studies show that plastics contain (and leach) hazardous chemicals, including endocrine-disrupting chemicals (EDCs). EDCs disturb the body’s hormone systems and can cause cancer, diabetes, reproductive disorders, and neurological impairments of developing fetuses and children. The report describes a wealth of evidence supporting direct cause-and-effect links between the toxic chemical additives in plastics and specific health impacts to the endocrine system. Swap your plastic Tupperware for glass!
Choose Non-Toxic Cleaning Products
Like your skincare, choosing non-toxic cleaning products is essential for a happy home, body, and mind. When it comes time to detox your home, take inventory of your cleaning products. Where do they fall in the EWG’s rank? In essence, using primarily non-toxic cleaning products can reduce the burden on your liver, allowing it to process your hormones more effectively. Supporting the liver is an important step in balancing hormones and improving health.
Speaking of detoxing your home, take your shoes off! Leave them at the door. There are heavy metals and other elements you pick up on your shoes that you do not want in your house.
Limit Inflammatory Foods
While eating enough is important, so is the quality of the food you’re consuming. Removing (or limiting) high-sugar, inflammatory foods is very beneficial for balancing hormones. In terms of which foods to ditch, see here. In essence, these are foods like high-fructose corn syrup, artificial sugars, industrial seed oils, and soda. The focus here is to “crowd out” unhealthy foods to make more room on your plate for nutrient-dense, hormone-balancing foods.
And if you’re wondering about coffee, the research is still limited. Consuming more than two cups of coffee may impact estrogen levels, but the jury’s still out. When it comes to consuming caffeine, it’s best to drink it on a full stomach (have your breakfast, first!) and be mindful of what you’re putting in your mug.
Get Consistent, Quality Sleep
No matter how nutritious your diet—or how consistent your exercise routine—getting enough restorative sleep is crucial for optimal health. You can’t balance your hormones, naturally, without good sleep! Poor sleep is linked to imbalances in many hormones, including insulin and cortisol. For instance, not only does sleep deprivation impair insulin sensitivity, but poor sleep is associated with a 24-hour increase in cortisol levels, which can lead to a decrease in estrogen. To maintain optimal hormonal balance, aim for at least 7 hours of high-quality sleep per night.
FAQs About Hormone Balancing
What are the best foods to eat for hormonal balance?
Focus on anti-inflammatory, nutrient-dense foods that support your gut and blood sugar. Think:
- Leafy greens, cruciferous vegetables, and fiber-rich fruits
- Healthy fats (avocado, olive oil, nuts, seeds)
- Protein sources like legumes, eggs, fatty fish, and grass-fed meat
- Fermented foods (kimchi, sauerkraut, yogurt) to support estrogen detox and gut health
How long does it take to balance hormones?
While every body is different, many women notice improvements within 1–4 months.
- Week 1: Lower chemical load by switching to organic
- 10 days: Improve blood sugar by cutting refined sugar
- 2 months: Support estrogen detox with fermented foods and probiotics
- 4 months: See deeper hormonal shifts with consistent dietary and lifestyle changes
What are signs my hormones are off?
Your body is always communicating with you. Common symptoms of hormonal imbalance include:
- Irregular or missing periods
- Acne, especially around the chin/jaw
- Fatigue, mood swings, anxiety, or brain fog
- Intense cravings or trouble sleeping
- Unexplained weight gain, hair thinning, or low libido
Should I get tested for a hormone imbalance?
If you’re noticing persistent symptoms—especially irregular cycles, fatigue, skin issues, or mood changes—it’s worth checking in with your healthcare provider. Functional hormone testing (like DUTCH or blood panels) can offer valuable insight and help guide your healing plan.
