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If you’ve felt overwhelmed by the recent surge of information around hormone health, you’re certainly not alone. From low cortisol workouts to niche diet hacks, hormone health is definitely having its moment.
But while it’s great that hormone health is getting the attention it deserves, the surge of information can make it difficult to separate fact from fiction.
So, what exactly is a hormone imbalance? How do you know if you have one? And what can you do about it? Here, we’ll explore what the research says.
What are hormones?
Hormones are chemical messengers responsible for regulating almost every system in the body. They affect everything from metabolism, energy, and mood to stress response and sexual function and have profound effects on our mental, physical, and emotional health.
Most hormones are produced by a group of organs and glands known as the endocrine system. This includes the kidneys, pancreas, thyroid glands, adrenal glands, and hypothalamus and pineal gland in the brain. In women, the endocrine system also consists of the ovaries, and in men, the testes.
According to experts, some of the most important hormones in your body include…
Oestrogen
Oestrogen is a sex hormone produced by the ovaries in women and in smaller amounts by the testes in men. Among other things, oestrogen plays a role in the menstrual cycle, heart health, reproductive function, and bone density.
Testosterone
Testosterone is another sex hormone produced in the testes in men and in smaller amounts in the ovaries and adrenal glands in women.
In adult men, testosterone plays a key role in everything from bone strength and muscle mass to sperm development and sex drive. In women, most testosterone is converted into oestrogen.
Insulin
Insulin is a hormone produced in the pancreas by beta cells. It’s responsible for controlling blood sugar levels by prompting cells to absorb glucose.
Melatonin
Melatonin, also known as the sleep hormone, is produced by the pineal gland and plays a key role in the body’s sleep-wake cycle, helping to regulate the circadian rhythm. It also supports immune system function.
Cortisol
Cortisol, often known as the stress hormone, is produced by the adrenal glands. It plays a key role in stress response, metabolism, and the sleep-wake cycle, and can also raise blood pressure and blood sugar levels.
Growth hormone
Human growth hormone is produced by the pituitary gland. In adults, it affects metabolism and muscle growth, and helps regulate blood sugar levels and fat storage.
Thyroid hormones
Thyroid hormones are made by the thyroid glands and affect various body systems, including the heart, muscles, gut, hair, brain, and bones. This includes regulating metabolism, body temperature, and heart rate.
What is a hormonal imbalance?
When everything is functioning normally, your body produces the precise amount of each hormone needed to keep you healthy. Hormonal imbalances occur when the body produces too much or too little of one or more hormones.
Hormonal imbalances can be short-term or long-term (chronic) and can impact quality of life in different ways. According to experts, common hormone-related conditions include diabetes, thyroid disease, and polycystic ovary syndrome (PCOS). Research also shows that several other factors, including lifestyle, stress, diet, and certain medications, can influence hormone levels.
Before exploring the signs of hormonal imbalance, it’s important to note that hormone levels aren’t meant to stay the same every day. Natural changes and fluctuations happen throughout life and are essential for normal body function.
For example, hormone levels shift in line with various body functions and cycles, including the sleep-wake cycle, menstrual cycle, and the body’s stress response. Some hormone changes also occur gradually with age – for example, the decline of oestrogen during menopause.
Because processes like menopause are the result of natural, specific, and expected hormonal shifts, the term hormonal imbalance is often used to describe other fluctuations that fall outside the expected pattern and begin to interfere with wellbeing.
For this reason, “balancing hormones” isn’t about keeping levels fixed or identical every day. Instead, it refers to supporting a healthy, natural rhythm that allows your body to function at its best.
What are the signs and symptoms of a hormonal imbalance?
Signs and symptoms of a hormonal imbalance can vary depending on which particular hormone is affected, and to what extent.
However, according to experts, some of the most common signs of a hormonal imbalance include…
- Irregular or missing periods
- Mood swings, anxiety, or irritability
- Consistent fatigue and low energy
- Struggling to sleep or waking up tired
- Hair thinning, acne, or other skin changes
- Weight gain or finding it difficult to lose weight
- Hot flushes and night sweats
According to this survey of 2,000 women, nearly half of those aged 30 to 60 have experienced symptoms of hormone imbalance. Yet, over 70% of respondents said they weren’t aware that their symptoms were related to hormone imbalances.
Can hormonal imbalances be diagnosed, and is treatment available?
Because symptoms can vary so much depending on which hormones are affected, it can sometimes be tricky to identify the root cause of a hormonal imbalance. For this reason, it’s important to speak to your GP if you’re concerned about your hormone health.
According to Spire Healthcare, hormone imbalances are usually diagnosed using a blood test to find changes in your hormone levels or other markers.
Depending on your symptoms and diagnosis, your GP may refer you to a hormone specialist (endocrinologist) to discuss treatment options.
7 natural ways to support hormone health
If you’ve been struggling with symptoms of hormone imbalance, you might be wondering what you can do to help. Luckily, research has identified several natural ways to help balance your hormones. We’ll cover some of these below.
1. Prioritise getting enough good-quality sleep
Studies show that sleep is integral to maintaining hormonal balance. It’s when the body rests and recovers, and both light, deep, and rapid eye movement (REM) sleep are all essential for hormone production and regulation.
For example, growth hormone is mainly released during sleep, while the circadian rhythm helps regulate the release of hormones like melatonin, cortisol, and ghrelin (a hunger hormone). As a result, when poor sleeping patterns disrupt circadian rhythms, hormones can quickly become imbalanced.
In this study, sleep-deprived people had higher cortisol and ghrelin levels and lower leptin levels, resulting in increased stress and poorer appetite regulation.
If you’ve been struggling to sleep well recently, head over to our sleep and fatigue section.
2. Focus on eating a high-protein diet
When it comes to hormone health, protein is key. Protein provides your body with essential amino acids that it can’t make on its own, which allows for the production of peptide hormones. These play a key role in various physiological processes like growth, appetite, stress, and metabolism.
As a result, studies show that eating enough protein helps regulate appetite by reducing levels of the hunger hormone ghrelin and stimulating the production of hormones like leptin that help you feel full.
Experts recommend eating 0.75g of protein per kilogram of body weight per day, though this will depend on your lifestyle. For inspiration, you might like to read our article: 12 high-protein meal ideas.
3. Make regular exercise a habit
Research has identified a strong link between physical activity and hormone health. As well as improving blood flow to your muscles, exercise has been found to increase hormone receptor sensitivity, resulting in more effective delivery of nutrients and hormone signals.
Exercise may also help improve insulin resistance by increasing the muscle’s ability to take sugar up from the blood both during and after exercise. Insulin resistance affects cells’ ability to react to insulin, which can increase the risk of obesity, diabetes, and heart disease.
Research has linked these benefits to various forms of exercise, from cardio and walking to strength and interval training. For inspiration, you might like to head over to our fitness and exercise section or browse the fitness classes available on Rest Less Events.
4. Take steps to maintain a healthy weight
Research suggests that hormonal imbalances may be more common in people carrying more weight. Among other things, this is because fat tissue produces hormones, such as oestrogen and leptin, which, in high amounts, can cause insulin resistance and disrupt hormone regulation.
Therefore, obesity is considered a key risk factor for insulin resistance, while losing excess weight has been associated with improvements in insulin resistance.
If you’ve struggled to reach and maintain your health goals, you might find our article, 7 tips to lose weight and keep it off, useful.
5. Remember to eat healthy fats
Fats sometimes get a bad rap. However, healthy fats like omega-3s are integral to many body functions, including hormone production.
Women’s hormone systems especially rely heavily on healthy fats to function properly. Cholesterol, for example, is the building block of several key sex hormones like oestrogen, progesterone, and testosterone, and so a lack of fat can compromise production.
Avocado, almonds, and fatty fish are some of the best sources of healthy fats. Check out our guide to omega-3 to learn more.
6. Explore ways to reduce stress
Research suggests that chronic stress is one of the main culprits of hormone imbalances because it causes cortisol levels to rise.
As our survival hormone responsible for our fight or flight response, cortisol takes precedence over all other hormones. This means chronic, long-term stress can begin to compromise other bodily processes and the production of other hormones. For example, high cortisol levels have been found to block the effects of testosterone, lower progesterone levels, and disrupt melatonin production.
In our busy world, reducing stress can sometimes feel tricky. However, research suggests that even simple habits, like spending 20 minutes a day in nature, can make a big difference. Check out our articles, 7 tips for coping with stress and anxiety and 9 simple stress-relieving activities, for more ideas.
7. Try to limit ultra-processed foods
Research has found that high intake of ultra-processed foods can disrupt the endocrine system by causing inflammation, altering gut microbiomes, and causing weight gain.
For example, studies have linked UPF-rich diets with changes in the hormones that regulate hunger and fullness, increasing the risk of overeating, weight gain, and insulin resistance. Other research suggests many UPFs come in packaging containing chemicals that mimic or interfere with the body’s natural oestrogen signals, increasing the risk of hormone imbalances and health conditions like cancer.
Meanwhile, eating more whole, plant-based foods rich in nutrients, like fibre, is linked with better hormone health. Among other things, this is due to effects such as reduced inflammation, better blood sugar regulation, and lower oestrogen levels.
To get started, you might like to read our articles on the benefits of diet variety and whole, plant-based foods.
Final thoughts…
Hormone health can feel like a complex topic. If you’re struggling with symptoms of an imbalance, you might be wondering what you can do to help.
Luckily, research suggests that simple lifestyle tweaks like eating more whole foods and staying active can make all the difference in keeping your hormones happy.
For further reading, head over to our health section, which includes everything from health checks to coping with allergies.
Do you have any other hormone-balancing tips that you’d like to share? We’d be interested to hear from you in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
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