Your Expert Guide to Hormone Balance, as Recommended by Physicians at OsakaWayne Studios
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If you’ve ever had a feeling that your hormones are out of whack, you’re not alone. Hormone balancing has become a hot topic, with suggestions ranging from low cortisol workouts and cycle syncing to specific teas. But what does it really mean to have a hormone imbalance? How can you tell if you have one, and when should you be concerned?
First and foremost, it’s important to recognize that the current focus on hormone health in social media is a positive development. “I think it’s great that hormone health is getting the attention it deserves,” says Dr. Li-Shei Lin, an ob-gyn and reproductive endocrinologist at Reproductive Partners Fertility Center in San Diego. “The fact that more people are discussing it, especially on social media, means we are becoming more attuned to our bodies and advocating for our well-being.”
However, the concept of “balancing” hormones portrayed on social media may not always be accurate. “The idea of ‘balancing your hormones’ can oversimplify a complex and finely tuned system,” explains Dr. Lin. “Our hormones naturally fluctuate for specific purposes—they are not meant to remain static every day.” These fluctuations are intentional and tied to our sleep-wake cycles, menstrual cycles, stress levels, and more. “There is no one-size-fits-all ‘perfect balance’—and that’s not the goal,” adds Dr. Lin.
Essentially, the focus should not be on achieving a static balance of hormones but rather on ensuring they function as intended. “In medicine, our goal is not a fixed balance but rather hormonal harmony—where the body’s regulatory systems are functioning smoothly and symptoms are manageable,” says Dr. Rekha Kumar, the head of medical affairs at Found and an associate professor of clinical medicine and attending endocrinologist at Weill Cornell Medical College.
Meet the Experts: Dr. Li-Shei Lin, Dr. Carla DiGirolamo, Dr. Rekha Kumar, and Dr. Sheeva Talebian are experts in the field of reproductive endocrinology and hormonal health.
In the following sections, endocrinologists delve into the distinction between a hormone issue and a normal fluctuation, along with identifiable conditions to watch for, potential treatment approaches, and natural methods to support healthy hormone function.
What is a Hormonal Imbalance?
In simple terms, a hormonal issue arises when your usual hormone fluctuations are disrupted, impacting your well-being, according to Dr. Lin. “This disruption could be caused by genetic factors such as polycystic ovary syndrome (PCOS) or thyroid disease, or external factors like chronic stress, significant weight changes, or certain medications,” she explains.
While estrogen and progesterone are often the focus when discussing hormone imbalances, there
Hormones like cortisol (which affects energy and stress), thyroid hormones (which regulate metabolism), insulin (for blood sugar balance), and melatonin (for sleep) play vital roles in our bodies. Dr. Kumar explains that achieving a “perfect balance” is a myth, as too much or too little of any hormone can disrupt our systems. Simply testing hormone levels at home or the doctor’s office may not give the full picture, so consulting a healthcare provider is crucial. Factors like the time of day, sleep patterns, medication use, and menstrual cycle phase can influence results. Dr. Kumar emphasizes the importance of a clinician’s assessment to distinguish between normal fluctuations and potential health issues.
Doctors analyze hormone levels to ensure they are within healthy ranges and evaluate if symptoms impact daily life. Common signs of hormone imbalances, as noted by Dr. Lin, include irregular periods, fatigue, mood swings, trouble sleeping, hair and skin changes, weight fluctuations, and hot flashes. Dr. Lin explains that disruptions in the body’s natural rhythms can lead to various symptoms, such as poor sleep affecting hormone levels. Restoring these rhythms through lifestyle changes and medical intervention can often reverse imbalances.
Although hormone fluctuations are a natural part of the menstrual cycle, severe or persistent symptoms may require medical attention. Dr. Lin mentions that intense symptoms lasting more than a few days may indicate conditions like premenstrual dysphoric disorder (PMDD). In such cases, medication may be necessary to manage symptoms effectively.
Intervening with a cyclical antidepressant may be an option,” she suggests. Conditions Associated With Hormonal Imbalances Here are some common hormone-related conditions that Dr. Lin frequently encounters in her practice: Polycystic Ovarian Syndrome (PCOS): a metabolic and hormonal disorder affecting ovulation. Thyroid disorders: hypothyroidism or hyperthyroidism, impacting mood, metabolism, and menstrual cycle regularity. Premature Ovarian Insufficiency (POI): when the ovaries slow down earlier than expected. Estrogen dominance or low progesterone: may result in heavy periods, breast tenderness, and PMS. Other conditions linked to hormonal irregularities include Cushing’s syndrome, diabetes, and hypothalamic amenorrhea, where menstruation stops or becomes irregular, explains Dr. DiGirolamo. Note: Hypothalamic amenorrhea can be seen in athletes and active individuals due to low energy availability (LEA) or relative energy deficiency in sport (RED-S) – essentially, when the body lacks sufficient energy to support physiological functions, she adds. (Therefore, excessive exercise without adequate nourishment can also disrupt hormones). If you’re thinking, “What about menopause though?” Yes, perimenopause and menopause do involve significant hormonal changes and uncomfortable symptoms. “Studies indicate that 80 to 85 percent of women will experience symptoms during this phase, and often, these symptoms can be severe,” explains Dr. Carla DiGirolamo, a reproductive endocrinologist at Eternal, a performance health company for athletes. (Hello brain fog and insomnia). However, as perimenopause and menopause are natural processes that most women go through, they are not technically considered hormonal irregularities, despite the noticeable hormonal shifts, notes Dr. DiGirolamo. Nevertheless, they still deserve support. What to Do If You Suspect a Hormonal Imbalance If you suspect a hormonal issue, trust your instincts – if something feels off, it likely is, advises Dr. Lin. “Start by monitoring your symptoms and menstrual cycles, then share this information with a healthcare provider who can conduct the necessary tests and listen to your concerns,” she recommends. Depending on your symptoms, a doctor may recommend testing your thyroid, reproductive hormones, adrenal hormones, or a combination to determine the root cause. Treatment options will vary based on the underlying hormonal disruption, explains Dr. DiGirolamo. For instance, thyroid disorders often require medication, while addressing energy imbalances through nutrition and exercise is crucial for LEA or RED-S cases where medications may not be effective. Type 1 diabetes necessitates insulin therapy, whereas type 2 diabetes can often be managed with nutrition, exercise, and insulin-sensitizing medications, she adds. Ultimately, personalized treatment is key, notes Dr. Lin. “Approaches may involve hormone therapy, thyroid support, and lifestyle adjustments like sleep, stress management, physical activity, and nutrition to optimize hormonal function
Lin emphasizes that hormone supplementation should always be overseen by a professional. “Supporting hormone health isn’t always about doing more; it’s about finding what works best for your unique body,” she explains.
Natural Approaches to Hormone Health
Dr. Lin and Dr. Sheeva Talebian, a reproductive endocrinologist and cofounder of CCRM Fertility New York, offer practical tips for maintaining hormone balance.
1. Stay active.
Regular physical activity helps regulate essential hormones like insulin, cortisol, estrogen, and progesterone, which play a significant role in physical, emotional, and cognitive health. Dr. Talebian recommends at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous activity, along with strength training two days a week to promote overall health. Tailor your workout routine to your needs, and don’t overlook the benefits of lower-intensity exercises.
2. Prioritize sleep.
Quality sleep is crucial for maintaining a healthy hormonal balance. Disrupted sleep patterns can affect hormones like melatonin, cortisol, and reproductive hormones. Aim for 5 to 9 hours of sleep per night to combat insulin resistance and hormonal imbalances associated with metabolic syndrome and weight gain. Establish good sleep habits and create a conducive environment for restful sleep.
3. Limit sugar intake.
While it’s fine to indulge in sugar occasionally, excessive sugar consumption has been linked to health issues such as type 2 diabetes, weight gain, and disruptions in metabolic processes. Be mindful of your sugar intake to support your overall hormone health.
“Eating excessive amounts of sugar can lead to insulin resistance and inflammation, which can disrupt hormone balance,” according to Dr. Talebian. By reducing sugar intake, you can lower the risk of conditions like hyperinsulinemia, which can affect your menstrual cycle and ovarian hormones, she explains. The American Heart Association recommends that women consume no more than six teaspoons (approximately 25 grams or 100 calories) of added sugar per day. Opting for whole, unprocessed carbohydrates can make a significant difference, advises Dr. Lin.
Ensure your diet includes sufficient fiber, protein, and healthy fats. High-fiber diets support healthy estrogen levels and help regulate blood sugar, which can be beneficial for managing hormonal fluctuations. Protein consumption can reduce the hunger hormone ghrelin and promote feelings of fullness. Including fiber and protein in your diet regularly can help stabilize your appetite and metabolism, notes Dr. Talebian.
Incorporating healthy fats, such as avocados and nuts, into your diet can aid in hormone synthesis and overall women’s health. Dr. Talebian suggests adding fibrous foods like beans, oatmeal, and vegetables, along with healthy fats like avocado and nuts, to your meals.
Maintain good gut health, as disruptions in the gut microbiome can be linked to hormonal conditions like PCOS and thyroid dysfunction. Your gut microbiota influences estrogen levels and may have a reciprocal relationship with estrogen, presenting a potential avenue for managing hormonal changes during menopause, according to recent research. Consuming a diverse diet rich in beneficial bacteria, such as probiotic-rich yogurts and fermented foods, can support healthy estrogen activity, Dr. Talebian recommends.
Effectively managing stress is crucial for hormone health, as chronic stress can elevate cortisol levels and impact ovulation, sleep, and other hormone systems. Stressful events can affect the hypothalamic-pituitary-adrenal (HPA) axis, disrupting key hormonal functions. Stress management plays a vital role in maintaining hormone balance and overall well-being, emphasizes Dr. Lin.
Chronic stress can negatively impact the communication between your immune system and the HPA axis, leading to potential metabolic disorders like diabetes and other health challenges, according to the APA. Additionally, stress can affect thyroid hormone levels, potentially worsening autoimmune thyroid disease, as per a study in the Journal of Family Medicine and Primary Care from 2024.
To manage stress, consider practices such as mindfulness, exercise, deep breathing, or stimulating your vagus nerve. Yoga and meditation can also help regulate cortisol levels and improve mood, notes Dr. Talebian. It’s important to remember that hormone health is complex, and there is no one-size-fits-all solution.
If you suspect a hormone imbalance or feel that something is off, it’s advisable to consult an endocrinologist or another trusted healthcare provider before becoming alarmed. Be cautious of misinformation online and seek reliable sources of information when educating yourself about hormone health.
Ultimately, prioritizing your hormone health is essential for overall well-being and can have significant positive effects. Remember that you deserve to feel good in your body, and seeking proper guidance and care is key to achieving that, as highlighted by Dr. Lin.
