Hormones regulate functions like mood, metabolism, and sleep. When levels are too high or too low, it can disrupt the body. This condition is known as hormone imbalance. According to the Mayo Clinic, an imbalance occurs when there is too much or too little of one or more hormones. Examples include type 1 diabetes, where insulin deficiency disrupts glucose control, or extra hair growth in women caused by excess androgen.
What does hormone imbalance mean?
The body has more than 50 types of hormones. They manage cell activity in organs. When levels are off for long periods, processes like appetite and metabolism can suffer. Integrative medicine doctor Amy Shah, M.D., said on mindbodygreen that unbalanced key hormones can make a person feel drained. Ashley Jordan Ferira, Ph.D., RDN, noted that even severe conditions like type 1 diabetes are forms of hormone imbalance. Other clinical examples include hirsutism and amenorrhea.
How to tell if hormones are imbalanced
Some hormone changes are normal. For instance, estrogen drops during menopause, and melatonin rises and falls daily. However, high stress can cause too much cortisol, leading to weight gain, diabetes, and high blood pressure over time. Naturopathic physician Kelcie Rosendahl, N.D., told mindbodygreen that common signs of suboptimal hormone levels include mood changes, irregular periods, low sex drive, skin issues, sleep problems, unexplained weight gain, or fatigue. An endocrinologist or primary care doctor can test for imbalances. At-home tests can also provide insight if used correctly.
How to balance hormones naturally
While medical treatment is needed for diagnosed imbalances, certain lifestyle habits can support overall hormone health.
Through diet – Food directly affects hormone levels, including hunger hormones like insulin, leptin, and ghrelin. Dietitian Maggie Michalczyk, R.D., says balanced meals with protein, healthy fat, and fiber-rich carbs help maintain healthy levels of insulin, cortisol, and others. Whole foods such as leafy greens, berries, nuts, seeds, and fatty fish are good choices. She adds that even healthy foods should be eaten in moderation. For example, phytoestrogens in flax, soy, and berries may influence estrogen, but a 2020 Nutrients review found their effects on the female body are still unclear. Processed foods, refined sugars, and alcohol can disrupt hormone signaling and increase inflammation. Some people may also react to dairy or gluten, so registered nurse Brooke Davis, R.N., recommends working with a professional to identify sensitivities.
Through supplementation – Supplements should not replace whole foods. Integrative nutrition practitioner Emily Brown, M.S., says eating fruits and vegetables provides a full range of micronutrients that work together. Taking isolated supplements may not have the same effect. Certain minerals and vitamins can support hormone health, but it is best to consult a doctor before starting any supplement regimen. The article also notes that multivitamins with glutathione may help, but the main recommendation is to get nutrients from food first.
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