Can You Balance Your Hormones Naturally? We Asked An Expert
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We all know how important hormones are for our overall health, and now more than ever, many people, especially women, are seeking ways to optimize their hormonal balance. Whether it's finding ways to manage menstrual cycles, recover from the effects of hormonal birth control, or simply looking to boost mood and energy levels, this trend is gaining popularity beyond just medical offices. (TikTok, I’m looking at you!).
From herbal remedies to lifestyle changes, there's an abundance of information and inspiration to be found online, but take everything with a grain of salt. When it comes to your individual healthcare, you may want to seek out feedback from your doctor or have in-depth testing done to gain more insight into your body’s hormonal balances and imbalances.
I spoke with Nina Boyce, a Certified Fertility Awareness Educator and Hormone Coach, to understand more about what it means to “balance your hormones” and where to even begin on such a journey.
What does it mean to “balance your hormones”?
Balancing your hormones may be trendy right now, but it’s actually a very complex topic that can span everything from addressing your sleep habits to having bloodwork done to looking at thyroid and estrogen levels. Nina notes that women have two main sex hormones: estrogen and progesterone. “These hormones affect the way our body functions in a multitude of ways. From our energy levels, anxiety/depression, bloating, headaches, weight loss, and more… these two sex hormones absolutely impact our overall health. The goal of overall hormone balance is to keep these two hormones in a sufficient range individually, but also in relation to each other, in order for women to feel their best!”
So, if you’re noticing an imbalance in your hormones—or maybe you just feel off—you’ll likely see a myriad of symptoms arise. These symptoms can include irregular periods, acne, thyroid disease, metabolism impacts, bloating (aka “hormone belly”), and obesity, to name just a few.
How can someone test their hormones? Do they need a doctor/health insurance?
If you’re experiencing any of the symptoms above, it might be time to test your hormones. There are numerous holistic approaches and medication-free alternatives, but if you aren’t sure which hormones are off balance, how will you know what to try?
If you want your tests to be covered by your insurance, you’ll need to work directly with a doctor and an in-network lab facility. While you can ask for bloodwork to be done, there are additional tests, such as urine and saliva, that can also provide insight into cortisol and additional hormone levels within the body. Two popular at-home tests are the Dutch Test and the Everlywell Women’s Health Test. While these types of tests are typically covered by insurance, you may be able to use FSA or HSA funds.
Everlywell
Women’s Health Test
Everlywell
How long does it take for hormones to balance after stopping birth control?
As you might expect, it varies! Since many people are on hormonal birth control—the pill, shots, implants, IUDs, and so on—for different lengths of time, it will also take different lengths of time for someone’s body to get back to a balanced state. “Every woman’s body is different! But on average, it can take 3-6 months for the “brain-ovary connection” to begin functioning optimally again. For some women, it can take up to 9 months to a year to start getting to the root of underlying hormone imbalances post-birth control,” Boyce says.
How can someone balance hormones naturally?
“The first question I always ask my private clients is to think about where there is any perceived stress on the body. This is the main reason why the body will not want to ovulate and produce sufficient hormones,” continues Boyce. Stress can come in a variety of forms: work, sports competitions, social obligations, relationships, financial burdens, other health diagnoses, such as anxiety or chronic illness, and physical stress from exercise and nutrition.
She recommends that her clients start with a food-first focus of balancing meals and supporting digestion. People can do this by ensuring that every meal is balanced and contains at least one protein, one fat, and one carb. You’d be surprised how many people are under eating or eating protein that isn’t high quality. Albeit divided, some research suggests that your blood type may indicate whether certain food types are better for your body.
How can you naturally increase estrogen?
One way to naturally improve your estrogen levels is by eating phytoestrogen-rich foods. Commonly known as dietary estrogen, these substances naturally occur in plants and can help to bolster your estrogen levels. Some foods containing phytoestrogens include: soy products, legumes, nuts, seeds, avocados, whole grain bread, pears, apples, berries, dried fruit, cabbage, garlic, onion, spinach, cauliflower, broccoli, and zucchini.
In addition, reducing your stress levels and improving your sleep will help you to increase estrogen and will also help to regulate your mood. Try to have a consistent bedtime and wake schedule and wind down before bed without your tech screens. Instead of scrolling online, swap your phone for an evening journal sesh or a few chapters of a book. In the morning, exposing yourself to sunlight will also help to balance your cortisol!
How can you naturally increase progesterone?
To increase progesterone, eat foods high in vitamin B6, magnesium, zinc, and vitamin C, lower your stress levels (we’re sensing a pattern here), and support your liver health.
There are many foods that contain high levels of vitamin B6, including bananas, salmon, spinach, sweet potatoes, and chicken. Magnesium can also be found in many foods, such as dark, leafy greens, legumes, and nuts. Foods containing high levels of zinc are red meat, poultry, and oysters, while citrus fruits, bell peppers, and broccoli contain high levels of vitamin C.
To support your liver health, aim to only have a few (two to three) drinks of alcohol per week and explore liver cleansing activities, such as dry brushing, sweating in a sauna, Epsom salt baths, and regular breath work.
What activities and foods can help balance hormones?
In order to lessen stress and work towards a more balanced hormonal state, you’ll want to take a look at each area of your life. If work is causing you immense stress, find pockets of time during the day for mindful breathing or a walk in fresh air to clear your mind. If social obligations and relationships are draining, try journaling your thoughts and feelings to release the pent-up emotions in your head. If you find yourself using iced coffee or protein bars as a meal replacement, try to prepare meals ahead of time and eat before you caffeinate. Little changes over time will help you to regulate your cortisol (the stress chemical) and hormones. And, it’s free to try these lifestyle changes!
Depending on your taste preferences and ethical boundaries, you may want to explore eating new foods. Incorporating quality proteins and a variety of foods into your meals each day can help to boost immunity and provide your body with balanced nutrition. Boyce suggests focusing on supporting your gut health with additional nourishing foods, such fermented foods and digestive bitters. A happy gut = happy hormones! You can also try seed cycling or cycle-based food suggestions, like a raw carrot salad during your luteal phase for holistic support.
What supplements are good for balancing hormones?
Here are a few basics to get you started:
Beef Liver
Magnesium
Adrenal cocktails
ARMRA gut support
Cortisol Manager
Magnesi-Om
Are there resources for people wanting to balance hormones?
If you’re ready to balance your own hormones, remember to be patient as you try different activities, foods, and supplements, especially because our hormones go through 3-month cycles. You may want to track your cycle and symptoms using an app such as Read Your Body or a wellness journal to keep track of patterns and track fertility markers like menstruation and ovulation.
You can also view Nina’s resources here: