Hormonal Balance: How to Balance Hormones Naturally
- heydigitaleliza
- Feb 17
- 5 min read
Updated: Feb 27
Hormonal Balance can be achieved naturally through changes in nutrition, lifestyle, and hormonal balancing practices easily incorporated into daily life. Natural hormonal Balancing practices include lifestyle and dietary changes, herbs, and supplements, all of which in combination can support health and hormones and provide many long-term benefits, such as lessened PMS symptoms, fertility support, and good energy along your menstrual cycle.
One of the best options to support your Hormonal Balance is using specific tools made for this, like cycle syncing nutrition app Adora with hormonal balancing meals and practical tips.
Understanding Hormones and Their Role
Hormones are chemical substances, produced by the different organs in your body in response to the changes of physiological processes in your body. Hormones are responsible for the control of different functions, like metabolism, growth, reproduction, and mood.
Breakdown of a few of the major hormones and how they work:
Estrogen - Regulates the female reproductive system, stimulates the uterine lining growth for pregnancy, and helps maintain bone density. Produces by the ovaries.
Progesterone - Regulates the menstrual cycle in the second part of it, after ovulation. Prepares the uterus for pregnancy and supports early pregnancy. Balance estrogen to prevent estrogen dominance. Produces in ovaries by the matured egg - corpus luteum, and placenta in the early pregnancy.
Insulin - Regulates blood sugar by allowing cells to absorb glucose in the bloodstream. Produces by the pancreas.
Cortisol - Regulates the flight-ot-flight response produced in the response to stress. Produces by adrenal glands.
Grelin - Regulates appetite, by stimulating it before eating and decreases after meals. Produces by the stomach.
Factors That Disrupt Hormonal Balance
Some factors can disrupt your hormonal balance, leading to symptoms like mood swings, fatigue, weight gain, mood swings, and others.
The key hormone disruptors:
Low fats diet - fats a needed for hormonal synthesis and production.
High sugary and processed food - leads to insulin spikes and, in the long term can cause insulin resistance.
Chronic Stress - elevates cortisol and disrupts estrogen and progesterone production.
Plastic & BPA - mimics estrogen and disrupts hormonal balance. Contains bottles, containers, and recipes.
Poor Gut Microbiome - increases inflammation and disrupts estrogen metabolism, according to the National Library of Medicine.
Signs of Hormonal Imbalance
While we learning about how to balance hormones naturally, it’s also important to know how hormonal imbalance can look and what are the typical symptoms. Hormonal imbalance comes in many forms and with many different symptoms, that women can feel, or not, depending on their health state and the condition.
If we are dealing with common hormonal balancing symptoms, they typically show like this:
Irregular and heavy period
Breast tenderness or fibrocystic breasts
Weight gain around hips, tights, and abdomen
Mood swings, anxiety
Bloating and water retention
Low libido
Brain fog
Thinning hair
Acne along the haw line
If you experience any of these symptoms, it's better to reach out to your healthcare provider, certified nutritionist, or registered dietitian and request hormonal balancing tests and breast/uterus ultrasound to detect if there are any issues and start the treatment, or make sure the symptoms don't relate to hormonal issues.
Strategies on How to Balance Hormones Naturally
Hormonal balance is different for each phase of our menstrual cycle, just as our hormones change we also need to take care of ourselves differently. As in the Menstrual Phase, we need iron-rich food, in the Follicular Phase cruciferous vegetables, healthy fats during the Ovulation, and complex carbs during the Luteal Phase.
We need to understand how to support ourselves and how to balance hormones naturally with hormonal-supportive food, herbs, and teas.
Best Teas for Hormonal Balance:
Chamomile Tea - Relieves stress, and therefore regulates cortisol.
Raspberry Leaf Tea - Used for menstrual and reproductive health. Support estrogen and progesterone balance.
Ashwagandha Tea - Adaptogen that helps with cortisol and stress regulation.
Maca Root Tea - Improves energy and libido. Supports estrogen and progesterone production and balance
Rooibos Tea - Supports thyroid and adrenal balance. Rich in antioxidants.
Hormonal balance herbs are rich in antioxidants, support hormonal production, and can promote better sleep, and even help with PMS symptoms.
Herbs for Hormonal Balance:
VItex (Chasteberry) - Helps with PMS and balance progesterone.
Cinnamon - Helps with blood sugar regulation, and supports hormonal balance.
Dong Quai - Supports estrogen production.
Red Clover - Helps with estrogen balance with phytoestrogen contained in it
Licorice Root - Supports adrenal and thyroid function.
Hormonal balance food can make a real deal for your health and provide you a boost of energy, supporting your gut health, immune system, and hormonal production.
Food for Hormonal Balance:
Healthy Fats for hormonal production: Avocado, olives, ghee, nuts, seeds, salmon, sardines.
Protein-rich foods for hormonal synthesis and blood sugar balance: Eggs, beef, fish, chicken, lentils, tofu.
Fiber-rich food for gut health and detoxification support: Leafy greens, broccoli, cauliflower, carrots, beets, apples, and oats.
Food for blood sugar balance: Turmeric, cinnamon, apple cider vinegar, sweet potatoes.
Fermented foods for gut health and estrogen detox: sauerkraut, kimchi, kefir, miso, kombucha.
Food to regulate cortisol: Dark leafy greens, maca, aswagandha, camomile, spearmint.
One of the great options to additionally support yourself is taking supplements for hormonal balance when needed. Let’s deep dive into the best hormonal balance supplements!
Hormonal Balance Supplements for the Menstrual Phase:
Magnesium - helps relax muscles and alleviate pain from cramps.
Milk Tristile - supports natural liver detoxification and hormones.
Hormonal Balance Supplements for the Follicular Phase:
Maca Root - supports the natural production of estrogen.
Zinc - helps ensure function and supports ovulation.
Hormonal Balance Supplements for the Ovulation Phase:
CoQ10 - supports egg quality and energy production on the cellular level.
N-acetyl cysteine (NAC) - helps with natural detoxification and acts as an antioxidant.
Hormonal Balance Supplements for the Luteal Phase:
L-Theanine - supports mood, helps with anxiety, and promotes good sleep.
Vitamin B6 - promotes natural progesterone production and reduces PMS symptoms.
Technology for Hormonal Health
A great option to support your hormone levels is using tools that are designed specifically for females’ needs with our changes in mind. I`ve faced an imbalance myself, and this journey was so long and painful that I`ve decided to help others do it much easier with the knowledge I have as a certified nutritionist.
Adora is made with practical tips for hormonal stability, that can be easily implemented in daily life, and also hormone-balancing meals, to ensure you get a balanced diet and all needed nutritionist.
It`s just like having a nutritionist in your pocket!
You can even get a custom meal based on your cravings, just as if it was made by a nutritionist. We offer a free trial for you to see all of the benefits!
How App Adora Supports Hormonal Balance
Adora is designed to provide you with insights about the state of your hormones, how they influence your life, and how to balance hormones naturally.
It's made for women by women to provide with necessary insights and strategies for natural healthy balance with nutrition, supplements, and other tips.
We also don't share or sell your personal data, but provide you a healthy recipes that will make a difference for your balance. Get a free trial for all of the benefits from Adora!
Conclusion
Hormonal Balance is a complex system, where in response to the changes in our body we get the hormonal boost and then decline. When hormones are balanced all of the responses work properly and our hormones are regulated as a result we have: good metabolic function, mood stability, good fertility and reproductive function, and general well-being.
One of the options to get hormonal balance naturally is to use nutrition practices and incorporate hormonal-boosting foods in daily life, like olives, kimchi, sweet potatoes, maca, leafy greens, and cauliflower.
Adora provides recipes, insights, and hormonal balancing tips aligned to your cycle and changes in your body. It`s like having a personal nutritionist in your pocket with easy-to-implement tips.
It is made specifically with women's health in mind with balanced meals rich in needed nutrients for each phase of your menstrual cycle. We offer a free trial to explore everything we offer and take control of your health!
