How To Balance Hormones Naturally, According To OB/GYNs & RDs
Close Banner
Women's Health
How To Balance Hormones Naturally, According To OB/GYNs & RDs
Author: Julia Guerra
April 25, 2026
Health Writer
By Julia Guerra
Health Writer
Julia Guerra is a health and wellness writer reporting for mindbodygreen, Elite Daily, and INSIDER.
Importance of hormone balance
Diet
Supplementation
Physical activity
Lifestyle changes
Stress management
FAQ
The takeaway
Image by Lucas Ottone / Stocksy
April 25, 2026
We carefully vet all products and services featured on mindbodygreen using our commerce guidelines. Our selections are never influenced by the commissions earned from our links.
The role hormones play in the human body spans well beyond a person's pubescent years. For better or worse, estrogen, testosterone, progesterone, thyroid hormone, insulin, leptin, ghrelin, cortisol, and so on all dictate how your body operates, from your emotional state to your physical well-being.
Similar to how a bad night's sleep can throw off your entire day, hormonal fluctuations can lead to a host of issues over time. And while "balancing hormones" is a lot more complicated than your TikTok feed would lead you to believe, there are actions you can take every day to support healthy hormone levels. Here's what to know.
What does "hormone imbalance" really mean?
The term "hormone imbalance" is thrown around a lot these days, but what does it actually mean? Per the Mayo Clinic, a hormonal imbalance occurs when you have too much or too little of one or more hormones. The term hormone imbalance is pretty broad, so let's break it down further.
The overarching purpose of hormones is to regulate the activity of cells and tissue in various organs of the body. When these hormones are imbalanced (either too high or too low) for extended periods of time, it can disrupt various body processes, including appetite, metabolism, and more.
"There are several key hormones that, if unbalanced, can cause the whole hormonal system to falter, zapping your energy and making you feel wiped out," integrative medicine doctor Amy Shah, M.D. previously explained on mindbodygreen.
In fact, mindbodygreen's previous Vice President of Scientific Affairs Ashley Jordan Ferira, Ph.D., RDN notes that "Even something as severe as type 1 diabetes is a clinical manifestation of hormonal imbalance." In this case, an autoimmune attack leads to an imbalance (a deficiency) of the hormone insulin, leading to a disruption in glucose homeostasis and the onset of diabetes.
This isn't the only example of clinically relevant hormone imbalances. Other cases include hirsutism—extra hair growth in women that often arises from high levels of androgen hormones—and amenorrhea—the failure to menstruate that can be caused by an abnormal amount of testosterone, thyroid, and cortisone hormones.
Scroll through the scientific literature, and you'll see that the term "hormone imbalance" has been used over 100 times in research studies1 in the last two decades.
How can I tell if my hormones are imbalanced?
It is normal for levels of some hormones to fluctuate over time. Dips in estrogen are expected during the menopause transition2, for example, while pregnant women3 can expect an influx of the human chorionic gonadotropin hormone (hCG). The daily dips and peaks of the hormone melatonin are what drive our daily sleep-wake rhythms, and the amount of the hormone cortisol in our system can change by the minute.
However, there are times when hormonal fluxes can lead to problems in the body. For example, periods of high stress can cause the overproduction of the hormone cortisol. Over time, excess cortisol is known to contribute to weight gain4, diabetes, hypertension, and osteoporosis.
"Some common signs that you may have suboptimal levels of one or more hormones include changes in your mood and/or periods, suboptimal sex drive, concerns about your skin or sleep health, unexplained weight gain, or feelings of tiredness," licensed naturopathic physician and co-founder of Terrain Natural Medicine Kelcie Rosendahl, N.D., tells mindbodygreen.
There are more than 50 types of hormones in the human body, so diagnosing an imbalance can be difficult. Visiting a primary care doctor or endocrinologist for testing is the most accurate way to make sure your hormone levels are where they should be. You can also get a peek into your hormone health with an at-home test—just be sure you follow the directions carefully and take your test at the right time.
RELATED READ: The Week-By-Week Eating Guide Your Hormones Have Been Waiting For
How to balance hormones naturally
While you'll want to work with a doctor to correct a diagnosed hormone imbalance, there are lifestyle habits that can help you support overall hormone health. Here are a few:
1.Through diet
The age-old saying "you are what you eat" rings true with hormones. The types of food and beverages you consume directly correlate with your hormone levels and can have a positive or negat