Balancing Hormones Naturally: What You Need to Know

Mood & Hormone Balance
Written By Northern Wellness
An athletic couple planking and high fiving on an outdoor Olympic track.
 
 
 
 

Hormones are the body’s chemical messengers, playing a crucial role in everything from mood and energy levels to metabolism and reproductive health. When hormones are in balance, you feel energized, focused, and resilient. But when they’re out of balance, the effects can ripple through every part of your life—leading to fatigue, mood swings, weight changes, and more.

The good news is that hormonal balance isn’t out of reach. By making intentional lifestyle changes, eating nourishing foods, and addressing stress, you can help your body regulate its hormones naturally. In this blog, we’ll explore practical and effective strategies to achieve hormonal harmony and introduce natural supplements, like ProJoba Prostat™ and ProJoba Profemme™, to support your wellness journey.

 

Hormonal Imbalance Across Life Stages

Hormonal fluctuations are a natural part of life, influencing physical, emotional, and mental health at various stages. Understanding these changes can empower you to manage and support your hormonal health effectively.

Adolescence: Navigating Puberty

During puberty, the body undergoes significant hormonal shifts:

  • Females: Increased production of estrogen and progesterone leads to the development of secondary sexual characteristics, the onset of menstruation, and potential mood fluctuations. [1]

  • Males: Elevated testosterone levels result in growth spurts, voice changes, and the development of facial and body hair. [1]

Adulthood: Reproductive Years

In adulthood, hormonal cycles continue to play a vital role:

  • Females: The menstrual cycle regulates reproductive health, with hormonal variations influencing mood, energy levels, and fertility. [2]

  • Males: Testosterone maintains libido, muscle mass, and overall vitality. [3]

Midlife: Perimenopause and Andropause

As individuals approach midlife, hormonal production begins to shift:

  • Females: Perimenopause marks the transition to menopause, characterized by fluctuating estrogen levels leading to irregular periods, hot flashes, and mood changes. [4]

    Males: Andropause involves a gradual decline in testosterone, potentially causing reduced energy, decreased libido, and mood alterations. [3]

Later Years: Post-Menopause and Advanced Age

In later years, hormonal levels stabilize at lower levels:

  • Females: Post-menopause brings a significant reduction in estrogen and progesterone, increasing the risk of osteoporosis and cardiovascular issues. [5]

  • Males: Continued decline in testosterone may affect bone density, muscle strength, and cognitive function. [3]

Understanding these life-stage-specific hormonal changes is crucial for implementing appropriate lifestyle and dietary strategies to maintain hormonal balance and overall well-being.

 

Environmental Toxins and Hormonal Health

In our modern environment, we are continually exposed to various chemicals that can interfere with our body's hormonal systems. These substances, known as endocrine-disrupting chemicals (EDCs), can mimic or block natural hormones, leading to imbalances and associated health issues.

Common Sources of Endocrine Disruptors

  • Plastics: Compounds like Bisphenol A (BPA) and phthalates are prevalent in plastic containers, water bottles, and food packaging. These chemicals can leach into food and beverages, especially when heated, and have been linked to reproductive health problems. [6]

  • Personal Care Products: Many cosmetics, lotions, and shampoos contain parabens and synthetic fragrances, which can act as EDCs. Regular use of these products can lead to the accumulation of harmful chemicals in the body. [6]

  • Pesticides and Herbicides: Chemicals used in agriculture, such as certain pesticides, can disrupt hormonal balance. Residues on conventionally grown produce can be a source of exposure. [6]

Health Impacts of EDC Exposure

Exposure to endocrine disruptors has been associated with various health issues, including:

  • Reproductive Health Problems: EDCs can interfere with hormone production and signaling, leading to fertility issues, menstrual irregularities, and developmental problems. [6]

  • Metabolic Disorders: Some EDCs are linked to obesity and insulin resistance, contributing to metabolic syndrome and diabetes. [6]

  • Thyroid Dysfunction: Certain chemicals can disrupt thyroid hormone production, affecting metabolism and energy levels. [6]

Practical Steps to Reduce Exposure

  • Choose Safer Products: Opt for personal care items labeled as free from parabens, phthalates, and synthetic fragrances. Utilize resources like the Environmental Working Group's Skin Deep database to identify safer options.

  • Use Alternative Materials: Replace plastic containers with glass or stainless steel, especially for food and beverage storage. Avoid microwaving food in plastic containers to prevent chemical leaching.

  • Select Organic Produce: When possible, choose organic fruits and vegetables to reduce exposure to pesticide residues. Washing and peeling conventionally grown produce can also help minimize risk.

  • Maintain Indoor Air Quality: Regularly ventilate your home and use air purifiers to reduce indoor pollutants. Houseplants can also help filter the air naturally.

By being mindful of these environmental factors and making informed choices, you can significantly reduce your exposure to harmful chemicals and support your body's natural hormonal balance.

 

Foods to Support Hormonal Balance

Diet plays a pivotal role in maintaining hormonal equilibrium. Incorporating specific nutrient-rich foods can support the body's natural hormone production and regulation processes.

Healthy Fats

Healthy fats are essential for hormone production and balance. Incorporating sources of omega-3 fatty acids can help reduce inflammation and support hormonal health. Foods rich in healthy fats include:

  • Avocados

  • Nuts and seeds

  • Olive oil

  • Fatty fish (e.g., salmon, mackerel)

Cruciferous Vegetables

Cruciferous vegetables contain compounds that support the liver's ability to metabolize and excrete excess hormones, particularly estrogen. Including the following in your diet can aid in hormonal balance:

  • Broccoli

  • Cauliflower

  • Brussels sprouts

  • Kale

Fermented Foods

A healthy gut microbiome is crucial for hormone regulation, as it influences the metabolism of hormones like estrogen. Fermented foods provide beneficial probiotics that support gut health:

  • Yogurt

  • Kefir

  • Sauerkraut

  • Kimchi

High-Fiber Foods

Dietary fiber aids in the elimination of excess hormones and toxins, preventing their reabsorption. Incorporate high-fiber foods such as:

  • Whole grains (e.g., buckwheat, quinoa)

  • Legumes (e.g., lentils, chickpeas)

  • Fruits (e.g., apples, berries)

  • Vegetables (e.g., carrots, leafy greens)

Phytoestrogen-Rich Foods

Phytoestrogens are plant compounds that can mimic estrogen in the body, helping to balance hormone levels. Foods high in phytoestrogens include:

  • Flaxseeds

  • Sesame seeds

  • Legumes

Herbal Teas

Certain herbal teas can support hormonal balance and alleviate related symptoms:

  • Spearmint Tea: May help reduce androgen levels, beneficial for conditions like polycystic ovary syndrome (PCOS). [8]

  • Chamomile Tea: Promotes relaxation and can improve sleep quality, indirectly supporting hormone regulation.

Foods to Limit or Avoid

Certain foods can disrupt hormonal balance and should be consumed in moderation:

  • Processed and fried foods: High in unhealthy fats and can lead to inflammation.

  • Sugary items: Can cause insulin spikes and hormonal imbalances.

  • Excessive caffeine and alcohol: May interfere with sleep and stress hormones.

By thoughtfully incorporating these foods into your daily meals and limiting those that can negatively impact hormonal health, you can support your body's natural ability to maintain hormonal balance.

 

The Role of Sleep in Hormonal Balance

Adequate sleep is fundamental to maintaining hormonal equilibrium. During sleep, the body regulates the production and release of various hormones that influence metabolism, stress response, appetite, and overall well-being. Disruptions in sleep patterns can lead to significant hormonal imbalances.

Key Hormones Affected by Sleep

  • Cortisol: Known as the stress hormone, cortisol follows a diurnal pattern, peaking in the early morning to promote alertness and gradually declining throughout the day. Insufficient sleep can elevate cortisol levels, leading to increased stress and potential metabolic issues. [9]

  • Insulin: This hormone regulates blood sugar levels. Sleep deprivation can impair insulin sensitivity, increasing the risk of type 2 diabetes. [9]

  • Leptin and Ghrelin: Leptin suppresses appetite, while ghrelin stimulates it. Lack of sleep decreases leptin and increases ghrelin, leading to increased hunger and potential weight gain. [9]

Impacts of Sleep Deprivation on Hormonal Health

  • Increased Stress Levels: Elevated cortisol due to poor sleep can contribute to anxiety, depression, and impaired cognitive function. [10]

  • Metabolic Dysregulation: Impaired insulin sensitivity and altered appetite hormones can lead to weight gain and metabolic disorders. [9]

  • Reproductive Health Issues: Chronic sleep disturbances can affect reproductive hormones, potentially leading to menstrual irregularities and fertility challenges. [10]

Strategies to Improve Sleep Quality

  • Maintain a Consistent Sleep Schedule: Going to bed and waking up at the same time daily helps regulate your body's internal clock. [10]

  • Create a Restful Environment: Ensure your bedroom is dark, quiet, and cool. Limit exposure to screens before bedtime, as blue light can interfere with melatonin production. [10]

  • Limit Stimulants: Avoid caffeine and nicotine close to bedtime, as they can disrupt sleep patterns. [10]

  • Manage Stress: Incorporate relaxation techniques such as meditation, deep breathing, or gentle yoga to reduce stress levels before bed. [10]

By prioritizing quality sleep, you support the delicate balance of hormones that regulate critical bodily functions, promoting overall health and well-being.

 

How Stress and Cortisol Affect Hormones

Stress triggers a cascade of hormonal responses in the body, primarily involving the release of cortisol, commonly known as the stress hormone. While cortisol is essential for managing acute stress, chronic elevation can disrupt the delicate balance of other hormones, leading to various health issues.

The Stress Response and Cortisol Production

When faced with a stressor, the hypothalamus signals the pituitary gland to release adrenocorticotropic hormone (ACTH). ACTH then stimulates the adrenal glands to produce cortisol. This process is part of the body's natural "fight-or-flight" response, preparing you to handle immediate threats.

Impacts of Elevated Cortisol on Hormonal Balance

  • Reproductive Hormones: Chronic stress and elevated cortisol levels can interfere with the hypothalamic-pituitary-gonadal (HPG) axis, disrupting the production of reproductive hormones like estrogen and progesterone. This imbalance may lead to menstrual irregularities in women and reduced fertility. [11]

  • Thyroid Function: High cortisol levels can suppress the production of thyroid-stimulating hormone (TSH), leading to decreased thyroid hormone levels. This suppression can result in symptoms like fatigue, weight gain, and depression.

  • Insulin Regulation: Elevated cortisol increases blood sugar levels by promoting gluconeogenesis. Over time, this can contribute to insulin resistance, increasing the risk of type 2 diabetes. [12]

Physical Manifestations of Chronic Stress

Persistent high cortisol levels can lead to noticeable physical symptoms, including:

  • Weight Gain: Particularly around the abdomen and face, often referred to as "cortisol belly" or "cortisol face." [13]

  • Skin Changes: Thinning of the skin, easy bruising, and slower wound healing due to protein breakdown.

  • Muscle Weakness: Loss of muscle tissue from protein catabolism.

Strategies to Manage Stress and Maintain Hormonal Balance

  • Mindfulness Practices: Engaging in meditation, deep breathing exercises, or yoga can activate the parasympathetic nervous system, reducing stress hormone levels.

  • Regular Physical Activity: Exercise helps metabolize excess cortisol and promotes the release of endorphins, improving mood and reducing stress.

  • Adequate Sleep: Prioritizing quality sleep supports the regulation of cortisol and other hormones.

  • Balanced Nutrition: Consuming a diet rich in whole foods provides essential nutrients that support adrenal health and hormone production.

By implementing these strategies, you can mitigate the adverse effects of chronic stress, supporting hormonal balance and overall well-being.

 

Natural Remedies to Support Hormonal Health

In addition to lifestyle modifications, certain natural remedies can aid in restoring and maintaining hormonal balance. Incorporating specific herbs and practices into your daily routine may provide relief from hormonal imbalances and support overall well-being.

Herbal Supplements

  • Ashwagandha: An adaptogenic herb known for its ability to reduce stress by lowering cortisol levels. Regular intake can enhance the body's resilience to stressors, promoting hormonal harmony. [14]

  • Black Cohosh: Traditionally used to alleviate menopausal symptoms, black cohosh may influence estrogen activity, providing relief from hot flashes and mood swings. [14]

  • Chasteberry (Vitex): This herb supports the pituitary gland, aiding in the regulation of progesterone and estrogen levels, which can be beneficial for menstrual irregularities and PMS. [14]

Essential Oils

  • Clary Sage: Known for its potential to balance estrogen levels, clary sage oil can be used in aromatherapy or diluted and applied topically to support hormonal health.

  • Lavender: With calming properties, lavender oil helps reduce stress and improve sleep quality, indirectly supporting hormonal balance.

Acupuncture

This traditional Chinese medicine technique involves inserting thin needles into specific points on the body to stimulate energy flow. Acupuncture has been shown to help regulate hormones, reduce stress, and alleviate symptoms associated with hormonal imbalances.

Mind-Body Practices

  • Yoga and Meditation: Engaging in regular yoga and meditation practices can lower stress levels, reduce cortisol production, and promote overall hormonal balance.

  • Tai Chi and Qigong: These gentle martial arts focus on mindful movement and deep breathing, aiding in stress reduction and supporting endocrine function.

Dietary Adjustments

  • Incorporate Phytoestrogens: Consuming foods rich in phytoestrogens, such as flaxseeds and sesame seeds, can help modulate estrogen levels naturally.

  • Stay Hydrated: Adequate water intake is essential for cellular functions, including hormone production and transport.

Regular Physical Activity

Engaging in consistent exercise helps regulate insulin levels, reduce stress, and maintain a healthy weight—all crucial factors in hormonal health. Activities like walking, swimming, and strength training are beneficial.

Note of Caution

While natural remedies can be effective, it's important to consult with a healthcare professional before starting any new supplement or therapy, especially if you have underlying health conditions or are taking medications.

By thoughtfully integrating these natural remedies into your lifestyle, you can support your body's ability to achieve and maintain hormonal balance, enhancing your overall health and quality of life.

 

Hormonal Support Supplements

In addition to lifestyle modifications and natural remedies, certain supplements can provide targeted support for hormonal health. Youngevity offers specialized products designed to assist both men and women in maintaining hormonal balance.

ProJoba Prostat™

Formulated specifically for men, ProJoba Prostat™ contains hypoallergenic flower pollen extracts that support prostate health and vitality. Regular use may help improve urinary flow and maintain a healthy prostate.

  • Key Benefits:

    • Supports healthy prostate function

    • Enhances vitality and endurance

    • Promotes natural urinary flow

  • Usage: As a dietary supplement, take two tablets daily as needed.

ProJoba Profemme™

Designed for women's unique needs, ProJoba Profemme™ utilizes concentrated flower pollen extracts to help balance monthly energy cycles, vitality, and hormonal levels. It is particularly beneficial for those experiencing PMS or menopausal symptoms.

  • Key Benefits:

    • Supports a healthy menstrual cycle

    • Balances energy levels throughout the month

    • Aids in achieving hormonal equilibrium

  • Usage: As a dietary supplement, take two tablets daily as needed.

Ultimate™ Hormone FX®

Ultimate™ Hormone FX® is a dietary supplement crafted to support the healthy functioning of the endocrine system in both men and women. This formula combines potent botanicals like saw palmetto fruit, long jack root, and black cohosh with DHEA, a precursor hormone essential for producing estrogen and testosterone.

  • Key Benefits:

    • Supports endocrine system health

    • Assists in maintaining hormonal balance

    • Includes botanicals known for their hormone-supportive properties

  • Usage: Follow the recommended dosage instructions on the product label.

Note: Before incorporating any new supplement into your routine, it's important to consult with a healthcare professional, especially if you have existing health conditions or are taking other medications.

By integrating these targeted supplements with a balanced diet, regular exercise, stress management, and adequate sleep, you can create a comprehensive approach to supporting and maintaining hormonal health.

 

Conclusion

Achieving and maintaining hormonal balance is a multifaceted endeavor that encompasses various aspects of lifestyle and health practices. By focusing on a nutrient-rich diet, regular physical activity, effective stress management, and adequate sleep, you can support your body's natural hormonal functions. Incorporating natural remedies and considering targeted supplements, such as Youngevity's ProJoba Prostat™ and ProJoba Profemme™, may further assist in promoting hormonal health. However, it's essential to consult with a healthcare professional before introducing new supplements or making significant lifestyle changes, especially if you have existing health conditions or are on medication. By adopting a holistic approach and making informed choices, you can work towards achieving hormonal balance and enhancing your overall well-being.

 

References

  1. Puberty. Wikipedia.

  2. How Women's Health Changes Across Life Stages. Hello Inside. 2023.

  3. Libido. Wikipedia.

  4. 8 Signs You're in Perimenopause. Time. 2024.

  5. Hormones, From Puberty to Post-Menopause. Society for Women's Health Research. 2016.

  6. Endocrine disruptor. Wikipedia.

  7. Skin Deep Database. Environmental Working Group. 2025.

  8. Health Benefits of Spearmint Tea. Health. 2025.

  9. How Sleep Can Affect Your Hormone Levels, Plus 12 Ways to Sleep Deep. Healthline. 2021.

  10. Which Hormones Affect Sleep? The Hormone-Sleep Connection Explained. Dr. Jolene Brighten. 2024.

  11. Estrogen and Cortisol Relationship: Stress and Hormonal Balance Explained. Neuro Launch. 2024.

  12. Cortisol. Cleveland Clinic. 2021.

  13. What is Cortisol Face (And How Do You Know You Have It?). Vogue. 2024.

  14. 12 Natural Ways to Help Balance Hormones. eMediHealth. 2023.

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