If you’ve ever struggled with hormone issues like irregular cycles, stubborn PMS, fatigue, PCOS, fertility challenges — you are not alone. I know I’ve personally been there.
In fact, an estimated 80% of women experience some form of hormonal imbalance (Northwell Health). These imbalances can show up in so many ways: period problems, thyroid issues, acne, mood changes, sleep struggles, fertility issues, PCOS, endometriosis and more.
If you, like me, found yourself asking yourself – “how can I balance my hormones naturally?”, there are some really helpful strategies that can make a big difference. Below, I’m sharing some of my best tips to start to balance your hormones naturally
Balancing Blood Sugar to Balance Hormones Naturally
Blood sugar stability is foundational for hormone health, especially for conditions like PCOS, where insulin resistance often plays a role. When blood sugar is on a rollercoaster, it stresses the endocrine system and can worsen symptoms.
Simple tips:
- Start your morning with protein + nutrient dense fats instead of skipping breakfast or relying on carbs alone
- Choose complex carbs instead of simple carbs, they digest slower and will help keep you steadier until your next meal/snack
- Keep snacks balanced with protein, fiber, and fat to prevent crashes
Minimize Endocrine Disruptors
Our environment is full of endocrine disruptors that can interfere with hormones. While we can’t control everything, reducing exposure where we can really helps.
Simple swaps:
- Use glass or stainless steel instead of plastic (especially for food storage)
- Choose fragrance-free or natural personal care + cleaning products
- My favorite cleaning product is Branch Basics
- Filter your tap water
- Vacuum and dust regularly
- Be mindful of what you put on your skin — it’s your body’s largest organ!
Support Your Adrenals to Balance Hormones Naturally
Chronic stress puts a major strain on your adrenal glands, which in turn impacts your hormones (and can worsen PCOS or cycle irregularities). I see this all the time with clients, and I’ve felt it in my own body too.
Support your adrenals with:
- Gentle movement: Walking, yoga, Pilates. I love rolling out a mat and doing a short “Chill Mat Pilates” on YouTube when I’m short on time
- Consistent sleep: Aim for at least 7-8 hours. If you aren’t getting quality sleep, that impacts everything in your body, including hormones!
- Stress relief: Find hobbies that help you unwind. Personally, I love a good book, but you have to find something that works for you!
- Gut health: A happy gut supports adrenal function. Prioritize fiber, fermented foods, hydration, and consider a quality probiotic. If you’re working with someone on our team, a GI map may be a good place to start!
Support Detox Pathways
Your body naturally detoxifies hormones — but it sometimes needs some extra support to do this efficiently. If detox pathways get sluggish, hormone imbalances can worsen.
Ways to support detox:
- Rebound (jumping on a mini trampoline) to move lymphatic fluid
- Sauna or steam to sweat it out (or hot yoga if that’s more accessible!)
- Green tea, cilantro and drinking filtered water are also great ways to support those detox pathways
Align with Your Cycle (Cycle Syncing)
I love teaching clients about cycle syncing — eating and moving in sync with your menstrual cycle phases can help you feel more energized and balanced. I don’t recommend using this as a RULE, instead I recommend using this as a guide to start. Here’s a quick breakdown:
- Menstrual Phase (Days 1-5): Focus on iron-rich, easy-to-digest foods to replenish energy
- Follicular Phase (Days 6-14): Enjoy light, fresh meals and higher-intensity workouts as energy rises
- Ovulatory Phase (~Day 14): Support with zinc + B6 foods (pumpkin seeds, salmon). Great time for social activities!
- Luteal Phase (Days 15-28): Prioritize complex carbs and magnesium-rich foods (dark leafy greens, pumpkin seeds) to help mood and cravings.
It can feel overwhelming to balance your hormones naturally, but remember that small, sustainable shifts do add up. When we work with our body’s natural rhythms instead of against them, hormone balance starts to improve. It’s not about strict diets or perfection — it’s about creating an environment where your body can thrive.
If you’re navigating hormone issues right now and want support, our dietitian, Nina can help you navigate this! She’s in network with Aetna & Cigna – book a free call to see what it would look like to work together here.
