Can Your Hormones Really Go Out of Balance?

If you’re a woman in your forties or fifties, you’re probably no stranger to the flood of advice and solutions flying at you from every corner of the internet about balancing your hormones. But what does it mean to “balance” your hormones, especially when female hormones naturally fluctuate all the time?

Because they change constantly, balancing your hormones can get complicated. “I discourage jumping on every trendy supplement or extreme regimen out there. Always consider the evidence and remember that natural interventions work best as part of a balanced plan, not as magic cures,” says Cristina Del Toro Badessa, MD, a physician in private practice in Atlanta.

Here’s what you need to know about what might cause a hormone imbalance, and what you can do to smooth those fluctuations.

• Life stages like puberty, pregnancy, perimenopause, and menopause
• High cortisol levels from chronic stress

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• Insufficient sleep

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• Steroid use
• Diets high in sugar and processed foods

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• Polycystic ovary syndrome
• Being underweight or overweight, or having obesity

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• Exposure to environmental toxins in dust, water, personal care products, and the air

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What Happens When Hormones Get Unbalanced?

The symptoms of unbalanced hormones depend on which hormones are high or low, says Hanna, so a wide range is possible.

• Increased acne
• Hair loss or excess body hair
• Heavy or irregular periods
• Mood changes
• Depression and anxiety
• Hot flashes
• Infertility
• Low libido
• Vaginal dryness

Can Hormonal Imbalances Be Prevented?

“I wish more women knew that hormone health starts well before menopause. Your thirties and forties are a critical time to build habits that support hormonal wellness,” says Hanna, who recommends tracking your menstrual cycle so you can identify when changes are happening.

• Reaching and maintaining a healthy weight
• Eating a nutritious, balanced diet
• Exercising regularly
• Managing stress
• Getting enough good-quality sleep
• Quitting smoking
• Managing any health conditions you might have

“Don’t get discouraged by the concept that you must tightly control every hormone,” says Del Toro Badessa. “The goal is really to maintain a healthy range and address any excessive disruption.”

Addressing the cause of the imbalance is the best way to balance your hormones. “The key is individualized care. Each woman is different. There is no one-size-fits-all approach,” says Hanna. Once you know the cause, your doctor may recommend medications, lifestyle changes, or supplements.

Always consult your doctor before starting any medications, and only take those that are prescribed by your doctor.

Can You Balance Hormones Naturally?

Medications aren’t the only solution. You can also try natural techniques to balance your hormones, under the care of a healthcare provider. To start, you can use all the hormone imbalance prevention methods listed above.

Some doctors also recommend vitamin supplements if a patient’s blood work shows a deficiency, says Hanna, but it’s important to speak to your doctor before adding any new supplements and to choose options that have a scientifically proven value.

“I am cautiously supportive of certain herbs that have [some] research behind them,” says Del Toro Badessa, including these:

• Black cohosh may reduce hot flashes.

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• Chasteberry (Vitex agnus-castus) may help with premenstrual syndrome and cycle regulation by gently boosting progesterone and lowering prolactin.

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• Ashwagandha may lower stress hormones.

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Hanna also cautions against “detox” teas or hormone-balancing powders marketed on social media. “While they may be tasty, they are often expensive and lack scientific data, leaving them unproven,” says Hanna.

“I wish patients knew that balancing hormones starts with a healthy lifestyle. There’s no magic pill for prevention, but your daily habits (nutritious food, exercise, sleep, stress management, and avoiding toxins) have a powerful regulating effect on your hormonal system,” says Del Toro Badessa, who adds that these fundamentals not only help imbalances but also make any necessary treatments (like medications) work better if issues do arise.

If you experience the symptoms above, especially if they seem to be sticking around, let your doctor know. “Don’t be afraid to advocate for yourself. If something feels off, consult a healthcare provider and get those labs checked,” says Del Toro Badessa.

Hormonal imbalances happen in many women, says Del Toro Badessa. “I’ve had countless patients who felt something was off with their bodies. Trust that intuition. If you’re struggling with symptoms that you suspect are hormonal, don’t hesitate to seek help,” Del Toro Badessa says.

Many women have heard that their symptoms are a normal part of aging, says Hanna, which is true, but that doesn’t mean you have to live with them. “Getting answers, treatment, and support can transform how you feel, function, and age,” she says.

• Hormonal imbalances can happen because of sleep issues, medications, stress, weight, and age-related changes like menopause.
• You can help your body balance your hormones by following healthy lifestyle habits that include a nutritious diet, regular exercise, great sleep, and stress management.
• If your symptoms stick around, talk to a healthcare provider, who can diagnose the cause of your hormonal imbalance and recommend individualized treatment.