Hormone Balance

Disclaimer

This information is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions regarding a medical condition.

What Are Hormones?

Hormones are chemical messengers made by glands such as the thyroid, adrenals, ovaries, and pancreas.

They regulate energy, mood, metabolism, sleep, fertility, and stress.

When hormones are imbalanced, meaning that they oscillate irregularly or go beyond normal ranges, you may experience fatigue, mood swings, weight changes, or cycle disturbances.

The Gut–Hormone Connection

A healthy gut microbiome is vital for hormone balance because:

  • The estrobolome (a subpopulation of gut bacteria) helps in the metabolism of estrogen.

  • Gut inflammation can affect thyroid and adrenal hormones.

  • The gut–brain axis influences stress hormones like cortisol.

Signs of Hormone Imbalance

  • Fatigue

  • Weight gain or difficulty losing weight

  • PMS, irregular or painful periods

  • Hot flushes or night sweats

  • Mood swings, low mood, or anxiety

  • Poor sleep or insomnia

  • Low libido

  • Hair loss, dry skin, or brittle nails

  • Blood sugar crashes or sugar cravings

How to Support Hormone Balance Naturally

1. Eat to Nourish Hormones

  • Protein at each meal (eggs, legumes, tofu/tempeh, nuts, organic fish, organic meat) to balance insulin

  • Healthy fats for hormone production (avocado, nuts, seeds, olive oil, flaxseed oil, oily fish)

  • Vegetables for antioxidants, water, and fibre to support your gut health and hydration, helping you decrease stress which favour the whole hormones balance.

  • Cruciferous vegetables (broccoli, kale, cabbage) to support estrogen balance

2. Balance Blood Sugar

  • Avoid spikes from refined carbs/sugar (cakes, buiscuits, other sweets)

  • Include protein + fibre + healthy fat in meals

  • Eat regularly to avoid crashes, i.e. every three/four hours

3. Support the Liver

The liver clears excess hormones. Support it with:

  • Bitter greens (rocket, dandelion, chicory)

  • Beets, artichokes, garlic, onions, or hot lemon juice water first thing in the morning

  • Adequate hydration

4. Manage Stress

Chronic stress raises cortisol, which disrupts the entire hormone balance.

Try the following calming practices: mindfulness, yoga, deep breathing, time in nature.

5. Prioritise Sleep & Rest

7–9 hours of quality sleep helps regulate cortisol, insulin, growth hormone, and melatonin. Try to go to sleep before 10:30 to avoid the “second wind” activation of stress hormones by the adrenal glands: this is a release of stress hormones to keep you awake late at night.

6. Movement

Gentle daily activity supports insulin and mood. Strength training and walking are especially balancing. So aim for 10000 steps every day and strength training twice per week.

7. Reduce Hormone Disruptors

Limit exposure to endocrine disruptors found in:

  • Plastics (BPA, phthalates).

  • Non-organic food with pesticides.

  • Chemical cosmetics and cleaning products.

Foods to Include

For estrogen balance

  • Broccoli, cauliflower, Brussels sprouts, kale

  • (Ground) Flax seeds (contain phytoestrogens to modulate estrogen)

For thyroid health

  • Selenium (Brazil nuts - one per day, fish, mushrooms)

  • Iodine (seaweed, seafood, eggs)

  • Zinc (pumpkin seeds, legumes)

For insulin balance

  • Proteins at each meal

  • Choose whole-grain version of carbohydrates to slow down sugar absorption. In general, choose whole foods.

  • Pack your dish with vegetables. They also slow down sugar absorption thanks to fibre.

For cortisol balance

  • Adaptogenic herbs (ashwagandha, rhodiola, holy basil – under guidance)

  • Vitamin C foods (kiwi, citrus, peppers)

Testing and Personalised Support

If you struggle with ongoing symptoms, you may benefit from:

  • Hormone testing (e.g. Adrenal stress laboratory testing)

  • A personalised nutrition and lifestyle plan (Book a session)

  • Targeted supplementation where appropriate

Key Points

  • Hormones affect mood, energy, metabolism, and reproductive health.

  • Gut, liver, stress, and sleep all play key roles in hormone balance. Stress is the big hormone balance disruptor.

  • Food and lifestyle choices can restore equilibrium naturally.

Marco Caspani

Last update: 25/09/2025

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