9 Ways to Balance Your Hormones Naturally

A high-stress lifestyle coupled with improper eating habits can wreak havoc on a woman’s delicate hormonal balance. Even healthy women who follow a good diet may find glitches in their hormones.

Symptoms of hormonal imbalance may include PMS, osteoporosis, weight gain, altered sex drive, allergies, uterine fibroids, urinary tract infections, changes in the skin, fatigue, anxiety, water retention, hair loss, facial hair growth and even depression. By keeping hormones in balance, women can find it easier to maintain a healthy weight, keep a regular menstrual cycle, as well as exude optimal energy levels.

1. Keep Stress Levels Low

Studies show that women who participate in a daily meditation or yoga experience less hormonal swings than those who do not mediate stress in some fashion [1]. Rest is also important. Many women have such hectic lifestyles that they give their body little time to re-adjust from life’s demands. This disrupts the natural hormones cycles in women. Find small ways to incorporate rest and relax throughout the day.

2. Get Enough Sleep at Night

Sleep is when our body recovers from any imbalance it may have suffered throughout the day. Lack of sleep swings hormones into over-drive. Try to get at least 8 hours of sleep every night.

3. Maintain a Healthy Diet

Incorporate more fresh, organic fruits and vegetables, plus an abundance of raw nuts and seeds into your diet. Foods such as processed carbohydrates, fried foods, soft drinks, enriched flour, processed vegetable oil and soy products may alter hormone balance. Avoid non-organic dairy products which may contain harmful bovine growth hormones, steroids and antibiotics. These wreak havoc on a woman’s system.

4. Eat More Omega-3 Fatty Acids

These fats act to create responsive and healthy cell membranes, allowing hormones to adhere to the cell more easily. Omega-3 fatty acids also aid the body in keeping the cellular receptor sites (where hormones bind) repaired and in optimal condition. Consider eating more foods with omega-3’s or taking 500 mg of a high quality organic oil, such as hempseed, flaxseed or olive oil.

5. Avoid Caffeine

It’s been shown that stimulants, such as caffeine, cause the adrenal gland to over-produce hormones. Try to cut-down or cut-out your caffeine intake.

6. Exercise Frequently

Add at least 30 minutes of exercise, three times a week, into your routine. Form a routine that you can stick to on a consistent basis.

7. Let the Sunshine In

Giving your body a healthy helping of full spectrum sunlight can help stabilize hormones. Get out and take a walk around the block a couple of times a week. This will help get you the exercise you need, as well as the sunshine your body craves.

8. Take Herbal Supplements Known to Balance Hormones

Examples include saw palmetto, dandelion, motherwort, wild yam, or blessed thistle. Hemp tree has also been known to effectively balance hormones in the case of PMS, menstrual cramps and breast pain. Chaste Tree Berry has been shown to balance the pituitary gland and the hypothalamus. Evening primrose oil is very high in essential fatty acids and is particularly indicated for hormonal imbalance related to PMS symptoms.

Dong Quai, Asian Ginseng and Ashwagandha are commonly used in Chinese and Ayurvedic medicine to balance hormone excesses or deficits. Ashwagandha has the unique ability of being able to better the functioning of the receptor sites allowing hormones to more easily bind to our cells. Licorice and Black Cohosh have also been shown to raise progesterone levels. Studies on the adaptogenic herb, Rhodiola, have shown it to better thyroid function, improve immune function, and help the body adapt to stress.

9. Take a Quality Vitamin/Mineral Supplement

Taking a good quality vitamin and mineral supplement will also help balance your hormones naturally. Make sure it contains vitamin C, vitamin E, calcium, magnesium and the full spectrum of B complex vitamins. I personally recommend taking IntraMAX, because it’s the best vitamin available.

Is there something you do to help balance your hormones naturally? If so, please let me know in the comments below!

– Dr. Edward F. Group III, DC, ND, DACBN, DCBCN, DABFM

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  1. MacLean CR, Walton KG, Wenneberg SR, Levitsky DK, Mandarino JP, Waziri R, Hillis SL, Schneider RH. Effects of the Transcendental Meditation program on adaptive mechanisms: changes in hormone levels and responses to stress after 4 months of practice. Psychoneuroendocrinology. 1997 May;22(4):277-95.

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  • Mikey

    That’s it.. I’m sending this over to my wife right now. Thanks for the tips!

  • Manuel Apreku

    All these methods for stress relieve are very relevant and will work very well, if we take them serious. Some particular stress relieving methods, such as good diet, taking herbal supplements, and reducing caffeine intake, will demand a cultural revolution. Our fast lifestyle that comes with the fast foods, addictions, and quick health fixes will have to be re-evaluated, if we have to reduce stress.
    Two other important areas that bring about so much stress are unemployment and fear of future conditions, and financial woes. These areas compound so much stress on people. They affect the health and thought pattern of many people. I am not sure of the best solution to these problems, but maybe somebody may have some remedies for them.

  • Rhonda

    Thank god for my all natural doctor. My regular doctor told me my blood work was perfect and I am her healthiest patient. I have been tired, no motivation, extremely exausted, nausious, very anxious and becoming depressed, one day of Iodine supplements from my natural doctor and I am already feeling better. For someone who is used of working out, very energetic this has been devastating to me. Please always get a second opinion and believe in all natural doctors they do not wait until it becomes a serious medical problem which leads to medicating yourself permanently. TAKE CONTROL OF YOUR LIFE NOW BEFORE IT’S TO LATE!’

  • rei

    Thank you!

  • Steph

    would you be able to recommend a supplement that would balance hormonal acne? I heard of Estrosmart pluse but not sure how wellit will work. I am looking for something easy to find in canadayp

  • http://www.facebook.com/matchboxmakeup Sandra Valente Meggetto

    Hi there i have been having very late irregular periods but there is nothing wrong with me . I did get them yesterday after about 5months.
    I take chromium, folic acid and green Qi. Is there something else i can take to make my hormones more balanced

  • Keila

    Thank you the article it’s very informative.

    My only question I guess is. Is there any natural doctor in South Florida around Boca Raton area that you would recommend ?…I suspect I always had hormone imbalance through out my life and with age it’s getting a lot worse….I have all the symptoms described above…I just stared using today Magnesium Oil to apply topically around the body. I hope it will help. Thank you and appreciate any info that you can give.

  • Nikita

    Some great points listed above, most of which i have followed as of late- they truly increase your overall wellbeing! I suffered from hornmonal acne and severe period pain and have now seen a significant difference in about 3 months after switching to a non-dairy, meat-free diet, I also benefited from regular sauna use, a liver detox supplement plus I switched to natural make up and good quality skincare- Dermaviduals has been a good skincare line that has worked for me but it is a little on the expensive side.

  • ada

    i am married for a year now and i don’t have a baby of my own,i went to the hospital the doctor said i have hormonal imbalance n my ovaries are too weak what do i do plz

  • Virginia

    What about taking Maca Root as an adaptogen that helps balance hormones?

  • Gilbert

    Good Day Dr.Edward :)

    I’m Gilbert from Philippines who suffers from mild to cystic acne :(
    im kind of hopeless in curing my acne.
    ive been used alot of meds for this and i have also tried consulting dermatologist but its like i need to continue going to my derma forever bcoz when i missed a treatment it seems that they are getting back.
    Now, i realized that i should work internally. Ive heard about isotretinoin but im afraid about the side effects so i wanted to know what should i do.

    im easily get stress and i wanted to take supplements/vitamins and minerals for it to control my acne and stress that is available in Philippines.

    I really want to have clear skin.
    I cant enjoy my life and it sucks.

    I hope you can help me.

  • Gilbert

    here’s my email Dr. Edward :)


  • kera

    im female but ive developed hair growth under my chain and it causes alot of ingrown hairs and darkened spots where i tweeze the exsessive amount of hair which vitamins can use to help decrease or permanentley stop the growth of the hair and clear up those bad blemishes pleae help

  • D. L.

    Informative article, However, it would be good to see you respond the questions below. The most important piece of information is where to find a good doctor to see if you are no longer practicing. I have not had a good experience finding one. I’ve had problems with hormone imbalance for a long time now: Cancer twice and now the thyroid. Thank you!

  • rubaa

    what omega 3 supplements u recommend?

  • julie

    How would I know if my hormones are out of balance?

  • Kam

    Would you be able to recommend some good vitamins or herbal supplements to take for me? I’ve been dealing with anxiety and depression for about 7 months now, and just feeling exhausted 24/7. I know there were other triggers for all of it, but I also know that I have to have some hormonal imbalances because it’s not like me to be this way..Could I e-mail you about it maybe?

  • AJ

    Maca powder

  • renuka

    thank you for providing suc useful information …. Besides this is there any particular ayurvedic medicine for hormonal imbalance

  • YourFriend

    eat grapefruit seeds and raw garlic and avoid beef and pork

  • jing

    hi dr,
    i need your help what is the best solution to treat my hormonal imbalance im suffering of irregular menstruation and acne, in a yr i got 3x mens only,,,and i search to find out whats the best solution, but im so confused, whether im going to check up w/the doctor or just to follow ur advices… i dont know what to do and i spent a lot of money just to cure my acne, but doesnt work… thank u…pls response,,

  • Gailyp

    After having a hysterectomy in 2009 I am now left with just 1 lonely ovary!! What would be my my period week I am terribly hormonal and emotional, I cry at everything, anxious and a little neurotic!
    Would evening primose help or would something else be better?
    Thanks x

  • May

    I am the same way. I had one done in 2009. I can kill someone during that week. No kidding but I can truly understand. I have been doing the primrose. You have to stick with it. It has helped me alot especially with the tenderness in my breast.

  • Mercy

    Hi there I’ve been battling with my weight for more than five years now. If I exercise, I tend to retain water the more and it became worst after I had a CS. Pls what can I do

  • ghc_health

    Hey Mercy, what’s your diet and exercise protocol like? Check out my body cleansing diet, it contains some direction to help you get started.
    -Dr. Edward Group

  • Claire

    Great advice, but unfortunately, it does not provide relief

  • ghc_health

    Hey Claire, thanks for joining in. Can you tell us a little more about what you did?

  • benjie pancho

    hi! Dr.,
    I’ve been suffered hormonal imbalance.. which occurs in my monthly period, .I’d experienced irregular menstruation.. and i’m always feels tired & hot tempered., can you tell me.. what should i do?

  • ghc_health

    Hey benjie, have you tried some of the methods listed above?

  • jean

    I had acne drink lemon juice twice a day, are just eat one lemon
    a day it will clear your skin

  • jj

    Gilbert on another web site I saw burdock root for acne. check into it. google it and educate yourself it may help the acne.

  • Trish Truitt

    Hmm, I though Black Cohosh increased estrogen – so shoudl be avoided if one is trying to increase progesterone.
    Also that chasteberry (Vitex) was a better as a progesterone booster. Do you have any reference links for those recommendations?

  • http://www.globalhealingcenter.com/ Global Healing Center

    Do you have a link you can share about the chasteberry?

  • Basia

    DIM (without any extras added) has been
    amazing as far as balancing hormones, and getting rid of any skin issues,making your period light, no cloths!. In addition Bragg apple cider vinegar used daily on your skin will make your skin glowing and minimize your pores. I like drinking with lemon juice and water every morning. Whatever pills you are taking, don’t…use natural ways. They do work!

  • Basia

    Also drink daily Green Vibrance (natural), flaxseed
    oil and coconut oil….nothing better!

  • Christina Marie Sacchi

    This was very insightful! I use to drink one glass of 4 oz water mixed with 4 oz Bolthouse Farm C-Boost and it really made my skin and hair so nice. It even helped with the bloating, it was less. I stopped drinking that because that company is against GM labeling, however nothing in that item is normally GMO. I will have to look for something comparable and I guess I really do have to give up my coffee :(

  • http://www.globalhealingcenter.com/ Global Healing Center

    Have you tried making your own juice? It’s not that hard and you know EXACTLY what’s in it.

  • Ana Bella

    I have PCOS, and have recently been treating it with diet, chaste-berry and natural usp progesterone that I use cyclically. This is after many years of being on birth control pills and Aldactone. It wasn’t an easy transition, but it is now paying dividends. My question is, I was told to go on high doses of high quality fish-oils, for mood and a previous Dx of MTHFR, now I hear that they are estrogenic and also antagonize the thyroid. Many PCOS women wind up with Hashimoto’s and I really want to avoid this. So, may be ok for others but not for PCOS, or have you heard anything about this and fish-oils?

  • K G

    Can taking wild yam during the latter part of my cycle and licorice root change my schedule? If so is this something to worry about? Nutritionist has me taking it and I am a day late which is not normal for me. Feeling a bit nervous and skeptical?

  • http://www.globalhealingcenter.com/ Global Healing Center

    Might be too early to tell.





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