Kahryn Pedroza is a writer, intuitive-intersectional wellness educator, and national board certified health and wellness coach. She received a Bachelor of Arts in Communication Studies with a double minor in Sociology and Health Studies from the University of San Francisco. She combines this education with certifications in functional medicine health coaching and yoga teaching and her own rhetorical knack to communicate in person, online, and in print about the intersectionality and accessibility of health, wellness, sustainability, spirituality, and intentional living.

Achieving and maintaining hormonal balance is crucial for optimal health and well-being. Hormones play a vital role in regulating various bodily functions, including metabolism, sleep, mood, and reproductive health. When hormones are out of sync, it can lead to imbalances and disruptions in the body. Fortunately, there are natural methods available to restore hormonal harmony. In this article, we will uncover the causes of hormone imbalance and dive into 9 effective techniques for how to balance hormones naturally and bring them back into alignment.  

Understanding Hormonal Imbalance

Hormonal imbalance occurs when the delicate balance of hormones in the body is disrupted. The hormones, which control many processes in the body such as metabolism, growth, emotions, mood, sexual function, and sleep, are created and released by the glands in the endocrine system. These factors can disrupt many hormones in the body, leading to hormonal imbalances and various symptoms.

Causes of Hormone Imbalance

  • Chronic stress
  • Nutrient deficiencies
  • Insulin resistance
  • Menstrual cycles
  • Birth control
  • Pregnancy
  • Perimenopause
  • Menopause
  • Thyroid issues
  • Adrenal issues
  • Pituitary issues
  • Mental health disorders

Symptoms of Hormone Imbalance

  • Trouble sleeping
  • Fatigue
  • Difficulty concentrating
  • Hot flashes
  • Weight gain
  • Weight loss
  • Mood swings
  • Poor digestion
  • Increased PMS symptoms
  • Low libido
  • Breakouts
  • Irregular menstrual cycle
  • Persistent stress and overwhelm

It's important to address the underlying causes of these symptoms, rather than simply managing the symptoms head on. By understanding the root cause of your hormonal imbalance, you can make practical shifts that help bring your body back into balance.

Here’s a list of 9 lifestyle changes that help regulate hormone levels naturally:

1. Prioritize Protein 

Adequate protein intake is essential for maintaining hormonal balance and supporting overall health. Protein provides your body with essential amino acids that it cannot produce on its own. These amino acids are not only important for various bodily functions but also necessary for the production of protein-derived hormones. Research encourages eating 20–30 grams of protein per meal for hormone balancing benefits — so try adding high-protein foods into your diet, such as lentils, tofu, beans, and quinoa. By prioritizing protein-rich foods, you provide your body with the building blocks it needs for optimal hormone synthesis and functionality.

2. Eat Healthy Fats

Eating healthy fats is crucial for supporting hormone health and maintaining balance. Research has shown that omega-3 fatty acids, found in sources like walnuts, flaxseeds, seaweed, and chia seeds, can help prevent an increase in cortisol levels, a stress hormone, during chronic stress, which in turn affects hormone regulation. Consider incorporating foods rich in healthy fats into your diet, like avocados, nuts, and coconut oils. These sources of healthy fats help optimize hormone production and regulation.

3. Get Good Sleep

Quality sleep is a must for healthy and balanced hormones. Research shows that poor sleep can lead to increased cortisol levels for a full 24 hours! To improve sleep quality, establish a consistent bedtime routine and create a sleep-friendly environment. Make your bedroom a comfortable and relaxing space, free from distractions. Prioritizing restful sleep allows your body to reset and optimize hormone balance.

4. Incorporate Consistent Movement

Incorporating movement into your routine has a powerful effect on hormone level regulation, helping to balance, suppress, and increase certain hormones. Research has shown that exercise can help regulate excess estrogen, insulin, and cortisol levels. It is important to find an exercise routine that suits your individual preferences and abilities. This can include a combination of cardio, strength training, and practices like yoga. However, be sure to find a balance and avoid overexercising or engaging in intense workouts, since physical stress can have a negative impact on hormone balance.

5. Support the Gut

Your gut plays a role in balancing hormones throughout your body. Inside your gut, there are trillions of beneficial bacteria that produce substances affecting hormone health. These substances can have both positive and negative effects on hormone regulation. The gut microbiome influences certain hormones by regulating blood sugar and fullness after eating. To support your gut health for hormone balance, focus on consuming probiotic-rich and fibrous foods, like kimchi, kombucha, tempeh, fruits, and veggies.

6. Manage Stress Levels

Chronic stress can disrupt the delicate equilibrium of hormones in the body and have a negative impact on reproductive health. When you experience high stress levels, your body releases cortisol, which can disrupt the normal functioning of hormonal systems. However, by incorporating stress reduction techniques into your daily routine, you can promote cortisol balance. Practices such as meditation, breathwork, yoga, and listening to relaxing music have been proven to help alleviate stress and support the restoration of healthy hormones.

7. Reduce Sugar 

While adding hormone balancing foods to your diet is essential, it’s also important to be mindful of what can be causing an imbalance as well. Consuming excessive amounts of added sugar can contribute to hormonal imbalance by promoting insulin resistance. Insulin resistance, in turn, disrupts the normal functioning of hormones, creating a cascade of imbalances in the body. Long-term intake of fructose, found in sources like table sugar and high-fructose corn syrup, has been associated with disruptions in the gut microbiome, potentially leading to additional hormonal imbalances. To support hormone balance, it is important to reduce the consumption of added sugars and opt for healthier alternatives. By making mindful choices and minimizing sugar intake, you can help restore hormonal equilibrium

8. Prioritize AM Light + Reduce PM Light

Turn on your circadian rhythm by getting at least 15 minutes of direct sunlight upon waking and preserve melatonin production by avoiding blue light after dark. Exposure to bright artificial lighting in the evening can disrupt the body's natural circadian rhythm and suppress the hormone melatonin. To support hormonal regulation and restore a natural sleep-wake cycle, create a dim and soothing environment before bed, limit screen time, and use soft, warm lighting to promote the production of melatonin and support healthy hormone function.

9. Incorporate Supplements

Consider incorporating powerful hormonal balance supplements into your life. Certain nutrients have been found to be deficient in individuals experiencing hormonal imbalances, and supplementing with them can help provide the body with the necessary building blocks for proper hormone function. Please consult with your health care practitioner before starting any new supplement regimen to ensure it is safe and appropriate for your specific needs.

You can add these supplements into your routine to help regulate hormones naturally:

B Vitamins

B Vitamins have been shown to affect the hormones of the hypothalamic-pituitary-adrenal (HPA) axis, which plays a crucial role in regulating stress and other hormones. In fact, B Vitamins have been found to influence reproductive hormones in women. Including a Vitamin B Complex or specific B Vitamins, such as B6 or B12, in your supplementation regimen may support hormonal health.

Vitamin D

Vitamin D is not only a key nutrient but also acts as a hormone that communicates with other hormones in the body. Its role in hormonal balance is especially important. Research has shown that Vitamin D deficiency can affect insulin secretion and insulin resistance, both of which have significant implications for hormonal health. Therefore, ensuring an adequate intake of Vitamin D through sunlight exposure or supplementation can help support hormone balance.


Maca is a natural supplement known for its potential to support mood, energy, and healthy sexual function. Research has shown that Maca can be beneficial for women experiencing menopause symptoms, such as hot flashes and interrupted sleep. Incorporating Maca root for hormone balance into your routine may help support menopause related hormonal imbalances.


Magnesium is an important mineral that plays a major role in regulating various hormone systems in the body. It helps stabilize estrogen levels, which can positively affect testosterone and progesterone. A magnesium powder supplement can also support thyroid function, which impacts metabolic function, temperature balance, and other reproductive hormones. The many different types of magnesium allow it to be effective for balancing hormones and supporting bodily functions.


Shatavari, a traditional herb in Ayurveda, is known for its ability to support healthy hormonal balance. The benefits of Shatavari has been used for various stages of a woman's life, from PMS to menopause. This herb is traditionally used to promote hormonal balance and overall vitality. Shatavari is commonly grown in Nepal, India, and Sri Lanka, and it has been traditionally used to enhance sexual health and improve female hormones. Research suggests that Shatavari may be effective in improving conditions like PCOS by reducing oxidative stress and increasing antioxidants in the body.


Shilajit, an ancient tar-like substance and powerful adaptogen native to the Himalayas, has been traditionally used to support libido and hormonal balance. It contains over 85 minerals and trace elements that are essential for optimal body functioning. Shilajit is traditionally known for its potential to optimize testosterone levels and enhance libido. Research has shown that treatment with Shilajit for 90 consecutive days led to a significant increase in total testosterone, free testosterone, and dehydroepiandrosterone (DHEAS) levels.


Schisandra is a powerhouse herb used in Traditional Chinese Medicine for its many benefits. It is known to support longevity, enhance beauty, and help the body handle stress. Research suggests that Schisandra has an anti-stress effect by balancing the HPA axis, and thus the hormonal system. By incorporating Schisandra into your routine, you can support your body's natural resilience and promote better hormone balance.

Take Sex Dust® to Balance Hormones

Take Sex Dust® if you’re struggling with symptoms of hormonal imbalance. This unique adaptogenic supplement, made with a blend of Shatavari, Shilajit, Schisandra, Maca, Epimedium, and Cacao, draws upon the wisdom of Traditional Chinese Medicine and Ayurveda. This powdered natural libido supplement targets stress to support healthy hormonal balance, libido, and creative energy.*



Balancing hormones is essential to many bodily functions. To effectively manage hormonal imbalances, it is important to take a holistic approach. You don’t have to incorporate all 9 hormone balancing techniques at once to experience better hormones and reduced symptoms, simply pick and choose whichever lifestyle changes are most appealing to you and be consistent! Whether it’s prioritizing sleep, incorporating exercise, managing stress, or taking a hormone balancing supplement, you can get to the root of your hormonal issues and optimize your hormonal health to experience increased vitality.