Healthy Hormone Balance

Hormones play an important role in the functioning of the body. By following healthy dietary and lifestyle habits, you can support your hormonal health. Talk to your doctor or registered dietitian if you have any questions about your health or diet.

An imbalance of these hormones can lead to a variety of symptoms, given the role they play in regulating so many aspects of your body functions. You may experience one or more of the following symptoms if your hormones are unbalanced. 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. If you are worried about new or unusual symptoms, talk to your doctor.

• 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

Your health is influenced by your daily lifestyle. By practicing good habits, you can help to support your hormone levels and overall health. In order to naturally support balanced hormone levels, try adopting these ideas:  

Exercise: Aim for at least 30 minutes of movement daily through jogging, weight training, or other activities such as tennis or hiking. Whatever you enjoy doing that will get you moving for 30 minutes will help. Consistency is also key to maximizing health benefits and boosting a steady flow of healthy hormones throughout your body.

Reduce stress: Implement daily activities such as walking, listening to calming music, meditation, journaling, painting or other relaxing hobbies for stress reduction.

Improve sleep quality: Aim for at least seven to nine hours of good quality sleep every night. Keep the room at a comfortable temperature and minimize screen time before. When you sleep, your body has time to repair and renew itself.  

Reduce sugar intake: The health of the gut may be impaired by a diet high in sugar. Maintaining proper gut health can help keep hormones balanced. Reducing sugar intake is one of the ways to manage gut health. Keep foods with added sugar to a minimum or special occasions.

Eat whole foods: Limit processed foods and instead focus on incorporating whole foods such as fruits, vegetables, nuts, seeds, legumes, whole grains, herbs, spices, and quality-sourced animal proteins. 

Eat more protein: Protein helps regulate appetite and blood sugar levels, which are important in supporting hormone health. Include a source of protein with every meal.

Including essential vitamins and minerals is an effective way to ensure that you are doing everything you can to balance hormones.* In addition, supplements are known to help bridge the nutritional gap to restore your body's fragile balance of hormones and promote overall well-being.* Maintaining harmony and supporting hormone health can be helped by the following supplements to balance hormones:

Magnesium

A key mineral that helps promote the production of hormones such as testosterone, DHEA, progesterone and estrogen is magnesium.* This mineral also helps to convert tryptophan, a hormone that regulates mood and sleep, into serotonin.* 

B vitamins (B12, B6, B3)

Vitamins B12, B6, and B3 are important for regulating hormone levels. Vitamin B12 helps to create the adrenal hormones adrenaline and cortisol, while Vitamin B6 is essential in regulating estrogen levels.* The vitamin B3 can help to remove excess steroid hormones, which reduces the risk of hormone imbalances.*

Vitamin D 

A number of positive effects are offered by vitamin D, a fat soluble vitamin produced in our body when exposed to sunlight. Vitamin D is an essential hormone that regulates levels of estrogen in the body. It’s also capable of improving bone health as well as muscle strength.* 

Zinc

Zinc may help aid women with PCOS in balancing their hormones.* As studies have shown that zinc supplementation may reduce triglycerides, insulin resistance and excess hair growth while stabilizing blood sugar levels, it is advisable to supplement with zinc.*

Ashwagandha

For its ability to help promote a healthy stress response, ashwagandha has long been regarded as an herb master.* Furthermore, when taken daily in a supplement form, ashwagandha can play an integral role in male reproductive health and fertility by balancing hormones and boosting testosterone levels.*

DIM

Diindolylmethane (DIM) is a compound created when you digest cruciferous vegetables, such as broccoli or Brussels sprouts. DIM supplements are also useful for a variety of hormone-related conditions. It’s thought to help balance hormone levels via its effects on estrogen.*