Balancing Hormones
As a health coach, one topic that often comes up in conversations is hormones. Whether it’s energy slumps, mood swings, difficulty with weight management, or sleep problems, hormones play a critical role in how we feel every day. When your hormones are balanced, you feel more in control of your mood, metabolism, and energy levels. But it can feel like everything is off when they're out of whack.
The good news? You have more control over your hormones than you might think! By focusing on your nutrition, lifestyle, and stress management, you can support hormonal balance and feel your best.
Understanding Hormones
Hormones are chemical messengers that control numerous bodily functions, from metabolism and reproduction to mood and stress. Some of the key players include:
Cortisol: The stress hormone which can cause imbalances if you’re constantly under pressure.
Insulin: The hormone that regulates blood sugar levels.
Estrogen and Progesterone: The sex hormones that fluctuate during the menstrual cycle and affect women’s overall health.
Thyroid Hormones: These regulate metabolism and energy.
Testosterone: Important for both men and women for maintaining muscle mass, energy, and mood.
When any of these hormones are out of balance, it can lead to fatigue, mood issues, weight gain, sleep disturbances, and more. The key to balancing them is to adopt a lifestyle that supports your hormonal system. Here are some of my top strategies for naturally balancing your hormones.
Eat a Nutrient-Dense, Whole Food Diet
What you eat has a huge impact on your hormones. Focusing on whole, unprocessed foods can help regulate blood sugar, reduce inflammation, and support overall hormonal health.
Healthy fats: Avocados, nuts, seeds, and olive oil support hormone production.
Fibre-rich foods: Whole grains, fruits, and vegetables help to flush excess estrogen and balance blood sugar.
Lean protein: Chicken, eggs, tofu, and legumes help stabilise insulin levels and support metabolism.
Fermented foods: Sauerkraut, kimchi, and yogurt are great for gut health, which is directly linked to hormone balance.
In Australia, the Australian Dietary Guidelines provides more tips on building balanced meals using local, seasonal produce. The key is to focus on variety and include a balance of healthy fats, proteins, and carbohydrates.
Prioritise Gut Health
Your gut and hormones are closely connected; most of your hormones are created in your gut-your microbiome; an imbalanced gut can lead to hormonal imbalances, particularly with estrogen and cortisol. 90% of your serotonin, your feel-good hormone, comes from your digestive tract. Serotonin affects relaxation, sleep and gut motility. Incorporating probiotics and fibre-rich foods into your diet can help maintain gut health, supporting hormone regulation.
In addition to fermented foods, consider adding more prebiotic foods, such as:
Garlic
Onions
Asparagus
Bananas
Oats
They feed your good bacteria that keep your gut healthy.
For more information on gut health and its impact on hormones, visit The Gut Foundation for Australian-specific advice and resources.
Manage Stress to Control Cortisol Levels
Chronic stress is a major disruptor of hormone balance, particularly cortisol. High cortisol levels can lead to weight gain, sleep problems, and even burnout. Finding ways to manage stress is crucial for keeping your cortisol levels in check.
Meditation: Apps like Smiling Mind offer free mindfulness and meditation programs.
Yoga: Yoga is a great way to reduce stress and support hormone balance. Look for local studios or try an online class.
Outdoor activities: Spending time in nature can lower cortisol levels and improve overall well-being. Parks, national parks and coastal walks offer the perfect environment for de-stressing.
Incorporating daily practices like deep breathing or mindful movement can make a huge difference in managing your stress and, by extension, your hormones.
Support Your Sleep
Sleep is one of the most powerful ways to balance hormones naturally. During deep sleep, your body repairs itself and regulates hormones like cortisol, growth hormone, and insulin. When you don’t get enough quality sleep, this balance is disrupted, leading to issues like weight gain, mood swings, and low energy.
To improve your sleep quality, focus on creating a bedtime routine and prioritising relaxation before bed. Try to:
Go to bed and wake up at the same time each day.
Limit screen time and exposure to blue light in the evening.
Create a calming environment in your bedroom—keep it cool, quiet, and dark.
For more tips, the Sleep Health Foundation provides Australian-specific advice on improving your sleep hygiene and supporting hormonal balance.
Exercise—But Don’t Overdo It
Exercise is essential for hormone balance, especially regarding insulin and cortisol. Regular movement helps regulate blood sugar, boost mood, and support metabolism. However, over-exercising can elevate cortisol levels, leading to fatigue and hormonal imbalances.
The best approach is to mix it up with moderate-intensity activities such as:
Walking or hiking in one of Australia’s many beautiful parks
Strength training, which helps balance testosterone and estrogen
Gentle practices like yoga or Pilates to reduce stress and support recovery
If you’re unsure where to start, consider joining local programs like Parkrun Australia, which offers free, community-based running and walking events nationwide.
Consider Herbal Supplements (with Guidance)
Certain herbs and supplements may help support hormonal balance. However, it’s important to consult with a healthcare professional before starting any new supplement regimen, especially if you’re dealing with a specific hormonal issue.
Some supplements to consider include:
Maca Root: Known to help balance estrogen and support energy.
Ashwagandha: Can help reduce stress and lower cortisol levels.
Evening Primrose Oil: Beneficial for balancing estrogen and alleviating PMS symptoms.
Fish Oil -studies have shown fish oil, omega 3’s, essential for brain function, may support mental health conditions like depression.
In Australia, Herbal Medicine Self Help and Blackmores Institute provide information on the safe use of herbal supplements for hormone health.
If you’re dealing with persistent hormonal issues, it may be worth getting your hormone levels tested to identify specific imbalances. In Australia, you can consult your GP for blood tests or hormone panels. Additionally, seeing an integrative health practitioner or naturopath can offer a more holistic approach to hormone management.
Some helpful resources include:
Jean Hailes for Women's Health: A trusted Australian resource for women’s hormonal health, offering articles and support for managing hormonal imbalances.
Australian Men’s Health Forum: A hub for men’s health issues, including hormone balance and testosterone levels.
Balancing your hormones naturally takes time and a holistic approach. By focusing on whole foods, managing stress, improving sleep, and moving your body regularly, you can create a foundation that supports long-term hormonal health.
Remember, small steps make a big difference! Start with one or two of these tips, see how your body responds, and build from there.
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