How to balance your hormones naturally

23 September 2025

Feeling a bit off? Your hormones might be  a contributing factor, but some general strategies may help support your wellbeing. Hormones play a role in almost everything – from your sleep to your mood. And while changes to the female body are part of life, that doesn’t mean you have to put up with feeling off.   

Hormonal shifts are a natural part of life, but that doesn’t mean you need to ignore related changes. There are lifestyle approaches that may help your body function optimally. 
 
With a little nutrition know-how, simple lifestyle tweaks and some extra support, it may be possible to ease discomfort associated with hormonal changes and feel more supported. Let’s explore how you can take charge and find your balance again. 

Understanding hormonal imbalance  

Think of hormones like your body’s personal chemical messengers. They’re behind everything from your mood and energy levels to your appetite, sleep and reproductive health. When they’re in balance, everything runs smoothly. But when your hormones fall out of balance you may notice changes that indicate it’s time to seek support.

Here are a few symptoms you may notice: 

  • Fatigue or poor sleep 

  • Mood swings, anxiety or low mood 

  • Irregular periods or PMS 

  • Skin changes, like acne or dryness 

  • Difficulty losing weight or sudden weight gain 

  • Brain fog or trouble concentrating.

Hormonal fluctuations can happen for all sorts of reasons: stress, poor diet, lack of sleep or underlying health conditions. Because hormones are linked to many body functions, general self-care can play a role in supporting overall health. 

Food for thought: How food supports healthy hormones 

Food plays a supporting role in overall wellbeing. It’s like creating a playlist for your body – when everything’s in tune, life flows a little better. By eating a well-balanced diet rich in nutrient-dense foods, you’re giving your body the tools it needs to function well. 

Here are some hormone-friendly foods to try – your body (and energy levels) will thank you: 

  • Healthy fats: Avocados, nuts, seeds and oily fish help hormone production and help your body absorb fat-soluble vitamins. 

  • Fibre-rich foods: Whole grains, legumes, fruits and veggies help your body eliminate excess hormones and support gut health, which is closely tied to hormone regulation. 

  • Protein: Lean meats, tofu, eggs and legumes provide critical amino acids for hormone synthesis. 

  • Fresh veg: Broccoli, cauliflower and Brussels sprouts help your liver process and remove excess oestrogen. 

Find your balance: Lifestyle tips for hormone health 

It’s not just about what you eat – how you live each day also plays a supportive part in maintaining general wellbeing. Here’s how to support your health and keep your hormones in perfect sync: 

  • Prioritise sleep: Hormones rely on a solid sleep-wake cycle, so aim for a consistent bedtime. Poor sleep messes with cortisol, insulin and melatonin, making it harder to balance hormones. 

  • Manage stress: Chronic stress can push your body into overdrive, producing too much cortisol. Try walking, stretching or taking short breaks during the day to ease stress. 

  • Move regularly: Light exercise like swimming, yoga or walking can support blood sugar balance, reduce inflammation and boost your mood – each of which helps maintain hormone health. 

  • Be mindful of hormone disruptors: Things like plastic, artificial fragrances or certain skincare ingredients that can sneak into your routine. Choosing gentler, more natural options – like glass containers or fragrance-free products – may make a difference. 

Nature’s helpers: Supplements and herbs for hormone balance 

If you’re feeling a little off balance, supplements and herbs may provide additional support for your wellbing. Here are some worth considering: 

  • Magnesium: Supports stress regulation and sleep. 

  • Vitamin D: Important for regulating mood and immune function. 

  • B vitamins: Essential for energy and hormone metabolism. 

  • Herbs to manage stress: Herbs like ashwagandha or maca can help your body cope with stress and stay balanced. 

Before adding anything new to your routine, you should check with a qualified healthcare professional – especially if you're on medication or managing an existing condition.   

The bottom line on balancing hormones 

Balancing your hormones is complex, but small, consistent lifestyle choices may support overall health. With the right foods, simple daily habits and a bit of self-kindness, you may notice improvements in how you feel day to day.  

Of course, if symptoms hang around, get worse or start impacting your day-to-day, you should seek advice from a doctor or another qualified health professional. Conditions like thyroid issues, PCOS or perimenopause can be behind ongoing hormone shifts – and a professional diagnosis is important to guide appropriate treatment and care. If you’re a nib member, you can access GP telehealth services through our partner, hub.health.  

Remember, balancing your hormones is all about consistency, and every step you take bring you closer to feeling your best.    

The information in this article is provided as general information only. It is not medical or professional advice and should not be relied upon as a substitute for advice from your doctor or another qualified health professional.