Natural Ways to Support and Optimize Hormones

Hormonal fluctuations are a natural part of life, whether due to puberty, menstruation, pregnancy, menopause, stress, or even just daily circadian rhythms. It’s not about avoiding them, but about understanding them, tuning in to what your body is telling you, and adapting your habits to support balance rather than fighting it. Here are some natural ways to help you support your body and optimize your hormones:

1. Prioritize Quality Sleep

• Aim for 7–9 hours per night.

• Sleep regulates cortisol (stress hormone), insulin, testosterone, growth hormone, and melatonin.

• Try: consistent bedtime, blackout curtains, no screens an hour before sleep.

2. Eat a Hormone-Friendly Diet

• Healthy fats: Avocados, olive oil, nuts, seeds — essential for making hormones.

• Protein: Needed for hormone synthesis (goal is every meal).

• Fiber: Helps eliminate excess estrogen (vegetables, flaxseeds, chia seeds).

• Cruciferous vegetables: Broccoli, kale, cauliflower — support estrogen metabolism. Avoid raw cruciferous vegetables if you have thyroid issues. Cooked is fine.

• Avoid: refined sugar, excess caffeine, alcohol, processed foods.

3. Manage Stress

• Chronic stress = high cortisol → disrupts estrogen, progesterone, testosterone, and thyroid hormones.

• Do daily:

  • Deep breathing

  • Meditation or prayer

  • Nature walks

  • Journaling or creative hobbies

4. Strength Train & Move Daily

• Strength training boosts testosterone (yes, also for women), growth hormone, and improves insulin sensitivity.

• Daily movement helps balance cortisol and increases dopamine/serotonin.

5. Get Sunlight + Vitamin D

• Natural sunlight supports circadian rhythm and vitamin D, a precursor to many hormones.

• Low vitamin D = linked to hormone imbalances (thyroid, testosterone, estrogen).

• Supplement if you’re low (get tested first to know). Self service Lab testing is available HERE

6. Support Your Gut

• Your gut plays a big role in hormone metabolism and detox.

• Eat fermented foods (sauerkraut, kefir, yogurt), fiber-rich foods, and avoid unnecessary antibiotics.

• Try a good-quality probiotic.

7. Support Liver Detox

• Your liver breaks down excess hormones (like estrogen).

• Eat cruciferous veggies.

• Limit alcohol.

8. Balance Blood Sugar

• Stable blood sugar = stable insulin = better balance of cortisol, estrogen, and testosterone.

• Avoid refined carbs.

• Include protein, fat, and fiber in each meal for blood sugar stability

9. Supplements that may help

• Ashwagandha – helps lower cortisol, supports thyroid.

• Maca root – energy, libido, hormone balance.

• Rhodiola – adaptogen that balances stress response.

  **Always check with a doctor before taking supplements, especiallly if you’re on medications or pregnant.

*High quality supplements are available in my store, HERE

If you need some support along the way, feel free to reach out.