How can I balance my hormones?

1. Getting enough sleep

Sleep may be among the most important factors for hormonal balance. Levels of some hormones may rise and fall throughout the day in response to issues such as the quality of sleep.

According to a 2015 study, the adverse effects of sleep disturbance on hormones may contribute to:

• obesity
• diabetes
• problems with appetite

Regularly getting a full, undisturbed night’s rest may help the body regulate hormone levels.

2. Avoiding too much light at night

Exposure to blue light, such as from cell phones or computer screens, can disrupt the sleep cycle. The body responds to this light as if it were daylight and adjusts hormones in response.

A 2015 study notes that exposure to any bright artificial lighting at night may confuse the body, causing it to suppress the hormone melatonin, which can negatively affect many functions.

Avoiding artificial lights may help regulate hormones and restore a natural circadian rhythm.

3. Managing stress

A 2017 study points to a link between stress, the endocrine system, and hormone levels. The researchers argue that the link is strong, with even a low level of stress causing an endocrine response.

Stress leads to an increase in adrenaline and cortisol. If levels of these hormones are too high, it can disrupt the overall balance and contribute to factors such as obesity, changes in mood, and even cardiovascular issues.

For this reason, it is important to find ways to reduce stress. A 2015 study suggests that the simple act of listening to music reduces stress, especially if the person intends to relax.

4. Exercising

The hormonal effects of regular exercise may prevent overeating. A 2014 study notes that even short exercise sessions help regulate hormones that control appetite.

A 2017 article points out that regular physical activity reduces the risk of insulin resistance, metabolic syndrome, and type 2 diabetes.

5. Avoiding sugars

Findings of a 2015 review support the idea that sugar plays a role in issues such as metabolic disease and insulin resistance.

This suggests that eliminating sugar from the diet may help keep levels of hormones, including insulin, in check.

Some people avoid specific sugars. However, 2015 research found that table sugar, high-fructose corn syrup, and honey caused similar responses. A person may, therefore, benefit from avoiding all added sugars rather than specific types.

6. Eating healthy fats

Healthy fats may help maintain a balance of hormones involved in appetite, metabolism, and feeling full.

A 2018 study suggests that medium-chain fatty acids, such as those found in coconut or red palm oils, may work to regulate the cells responsible for the body’s response to insulin.

Meanwhile, a 2015 study found that olive oil may balance levels of a hormone that regulates the appetite and stimulates the digestion of fat and protein.

Separate research from 2015 showed similar results.

7. Eating lots of fiber

Fiber may play an important role in gut health, and it may also help regulate hormones such as insulin.

A 2014 study notes that some types of fiber work to balance levels of other hormones as well, which may help a person maintain a healthy weight.

8. Eating plenty of fatty fish

The high levels of fats in some fish can contribute to heart and digestive health and may also benefit the brain and central nervous system.

A 2018 study indicates eating a diet rich in oily fish may help prevent mood disorders such as depression and anxiety. In some cases, adding oily fish to the diet may contribute to treating the disorders.

The omega-3s in fatty fish may play a particularly significant role in balancing mood, though fully understanding the link will require further research.

9. Avoiding overeating

Regularly overeating may lead to metabolic issues in the long term, but a 2013 study found that even short-term overeating changes circulating levels of fats and increases oxidative stress.

The researchers also pointed to an increase in ceramides, which are fat cells in the skin, noting that a significant increase may promote insulin resistance. They called for further research into this area.

10. Drinking green tea

Green tea is a generally healthy beverage containing antioxidants and compounds that boost metabolic health.

A 2013 review points to a link between green tea and reduced fasting insulin levels.

The antioxidants in the tea may also help manage oxidative stress.

11. Quitting smoking

Tobacco smoke may disrupt levels of several hormones.

For example, according to a 2018 study, the smoke may alter thyroid hormone levels, stimulate pituitary hormones, and even raise levels of steroid hormones, such as cortisol, which is linked to stress.

For females

The following tips may help balance hormones in females:

Be wary of dairy products

Dairy is an important source of nutrients for many people. However, females concerned about levels of reproductive hormones may wish to use caution, especially before consuming cream or yogurt.

A 2017 study notes that eating dairy can reduce levels of some protective hormones.

In addition, the authors point to an association between eating cream and yogurt and missing ovulation. The link is unclear, and the researchers call for further studies.

Consider supplements and alternative medicines

There is some evidence that alternative therapies or supplements may address some hormonal issues.

For instance, a 2015 study found that a Chinese herbal therapy routine resulted in doubled pregnancy rates among female participants with infertility when compared to Western, drug-based treatment.

A 2016 study reports that Nigella sativa, known as black seeds or fennel flower seeds, helped raise estrogen levels in an animal model.

If studies in humans confirm these findings, the supplement may be beneficial for people going through menopause.

For males

The following tip may benefit males:

Consider eliminating alcohol

While most doctors consider drinking small amounts to be consistent with a healthy diet, a 2014 study of 1,221 Danish men aged 18–28 years old found that even modest alcohol consumption may disrupt hormone levels in young men.

The researchers noted a connection between regular alcohol consumption and reduced sperm quality, as well as changes in testosterone levels.

For males with concerns about hormone levels, it may be best to limit or eliminate alcohol consumption.

Tips for children

The following may benefit children, in particular:

Cut back on processed carbohydrates

Sugars are not the only dietary culprit when it comes to insulin resistance.

Processed carbohydrates, such as white bread products and baked goods, may also contribute to insulin resistance.

A 2014 study of children between the ages of 10 and 18 in Mexico City found a link between diets high in refined carbohydrates and insulin resistance in children. Eliminating processed carbs may help reduce this risk.

Takeaway

Hormones affect a wide range of bodily functions, and even small imbalances can have significant consequences. For some people, making dietary and lifestyle changes can restore a healthy balance.

The strategies in this article may help, but anyone concerned about their hormone levels should consult a physician.