Hormonal Imbalance: Causes, Signs & How to Balance Them

We all have hormones. Whether you identify as male, female, or non-binary, finding ways to better understand your hormonal health is critical to your health and wellness journey. So, what causes hormonal imbalance, and how do we re-balance our hormones? First, let’s go over what hormones are and how they are made in our bodies. Hormones are chemical messengers produced by the endocrine glands. They travel through the bloodstream to tissues and organs, influencing multiple processes within the body, such as gut health, blood pressure, blood sugar levels, cholesterol, growth, metabolism, and brain health. Hormone production begins when specific glands in the endocrine glands receive signals from the brain or other signaling hormones in the bloodstream. These glands then secrete distinct hormones directly into the blood, where they travel to target cells, binding to specific receptors and triggering various biological responses. This intricate system helps maintain balance within the body and regulates many essential bodily functions.

Hormone health is linked to gut and brain health; it sits at the center of your metabolic health and general wellness. The steps to optimizing hormone health are beyond weight gain and loss, whether you choose a vegan or plant-based diet or eat animal protein. What has proven to work is a holistic, consistent approach that is tailored to your lifestyle and what your body and mind need for you to be well.

The habits you form in your younger years will undoubtedly impact your endocrine system health in later years; however, it’s never too late to start practicing habits that serve you well and making choices that optimize your well-being. Here’s a short list of what can cause hormonal imbalance, how an imbalance affects our bodies, and some helpful habits to consider.

Sleep and Cortisol

Cortisol, known as the stress hormone, plays a critical role in regulating sleep. Ideally, cortisol levels peak in the morning to help you wake up and gradually decline throughout the day, allowing melatonin (the sleep hormone) to take over at night. However, chronic stress can disrupt this cycle, leading to elevated cortisol levels at night and poor sleep quality.

Cortisol is vital for metabolism, immune response, and stress management. When cortisol levels are too high, you may experience sleep disruptions, shifts in body composition a weakened immune system, and blood sugar imbalances.

Additionally, high cortisol may be associated with mood disorders like anxiety and depression.
Conversely, low cortisol levels can result in chronic fatigue, muscle weakness, hypoglycemia, and unexplained weight loss. It can also cause low blood pressure, mood changes such as depression and apathy, and a decreased ability to balance life stressors.

We all experience internal and external stressors, so what can you do to lower these and improve your sleep hygiene?

• Maintain a Regular Sleep Schedule: Go to bed and wake up at the same time every day to regulate your body’s internal clock. This isn’t so easy when you have a demanding work/family schedule; however, mindfulness about maintaining a sleep schedule can be helpful.
• Create a Relaxing Bedtime Routine: To lower cortisol levels, engage in calming activities such as reading, meditation, or a warm bath. You might also try drawing, journal writing, or other creative activities that help you relax.
• Limit Screen Time Before Bed: Blue light from screens can interfere with melatonin production. If you can’t adjust the glare, aim to turn off electronic devices at least an hour before bedtime.
• Mind the Business That Pays You or That’s Yours To Mind: You might often hear these colloquial terms. Well, I’m here to support it. Make intentional decisions about what you take on– professionally and personally–while staying mindful of your threshold and capacity.

Hydration and Skin Health

Dehydration can indeed lead to hormonal imbalances. When the body lacks sufficient water, it triggers a stress response, leading to elevated cortisol levels. This hormonal shift can disrupt the balance of other hormones, affecting various bodily functions. For example, consistent and significant dehydration can interfere with the production of thyroid hormones, which regulate metabolism, and insulin, which controls blood sugar levels.

Dehydration has several detrimental effects, some of which show up right away and others over time. The skin can become dry, tight, and flaky without adequate hydration. Dehydrated skin loses its elasticity, making it more prone to fine lines and wrinkles. Also, dehydration can compromise the skin’s barrier function, increasing sensitivity and a higher risk of irritation and inflammation. Lack of moisture may disrupt the natural oil production and balance, leading to clogged pores and breakouts.

Proper hydration is essential for skin health. It helps maintain elasticity, reduces the appearance of wrinkles, and promotes a healthy complexion. Hormonal changes can impact skin hydration, making it vital to stay well-hydrated.

Drink water, drink water! We get it. What else can you do?

• Drink Plenty of Water: Sorry, I had to say it again. The canon tells us to aim for at least eight glasses of water daily, more if we’re active or in a hot climate. I say drink often; sometimes it will be 8 glasses, 6, or 12 glasses. It helps to move about with a clear water bottle as your reminder and goal-setting tool (if that’s important to you). You might also opt for herbal tea, broths, agua frescas, and other beverages that hydrate.
• Eat Water-Rich Foods: Incorporate fruits and vegetables with high water content, such as cucumbers, oranges, and strawberries. It’s mango, pineapple, and citrus fruit season. Get into it! Make soups–hot or cold. Build lush, fun salads. If you are a home cook, experiment with new veggies from your grocery or farmer’s market.
• Use Moisturizing Skincare Products: Select products that help retain moisture in your skin, especially those containing hyaluronic acid and ceramides. Pay attention to how your skin reacts to different products; you will know the most hydrating ones that feel like topical salves.

Nutrition and Energy Levels

As you might imagine, nutrition is critical in regulating hormones and maintaining energy levels. Essential nutrients that support the endocrine system responsible for hormone production and regulation. Consuming complex carbohydrates helps maintain stable blood sugar levels, preventing insulin spikes and crashes, while healthy fats like omega-3 fatty acids aid in synthesizing hormones such as estrogen and testosterone. Protein-rich foods supply amino acids necessary for hormone production, such as tryptophan for serotonin. Vitamins and minerals like D, B, magnesium, and zinc are vital for hormonal health, impacting everything from stress response to calcium balance.

For energy levels, a balanced intake of carbohydrates, proteins, and fats ensures a steady energy supply. Carbohydrates provide quick energy, proteins offer sustained energy and help repair tissues, and fats provide long-lasting energy. Micronutrients like B vitamins and iron are crucial for energy production, converting food into energy and transporting oxygen in the blood. Antioxidant-rich foods combat oxidative stress and inflammation, preventing energy drains. It’s a matrix! Overall, a nutrient-dense diet with a variety of whole foods supports both hormonal balance and consistent energy levels.

Nutritional choices profoundly affect energy levels and overall health. As hormone levels change, particularly with age, women should pay close attention to protein intake and the quality of fruits and vegetables they consume. You may want to check in with a credentialed nutritionist near you, a certified health coach or a registered dietitian for a personalized, precision nutrition plan to design an eating pattern that leaves you satiated and energized. The afternoon lethargy does not have to be your daily reality.

• Balance Protein with Carbohydrates: Pair proteins with starches to help slow down sugar absorption into your bloodstream and prevent blood sugar highs and lows. For example, you might opt to combine a piece of fruit with a handful of nuts or dip in creamy nut butter.
• Focus on Nutrient-Dense Foods: Include a variety of colorful fruits and vegetables in your pattern of eating to ensure you get a broad spectrum of vitamins and minerals. You might add herbs and spices like turmeric and cumin to your wilted greens, berries to your ancient grain porridge, season your cruciferous vegetables, sprinkle with nuts, and add a tasty plant or animal protein.
• Monitor Blood Pressure and Cholesterol: Knowing your lab results is key. Regularly check these metrics and with the help and support of a qualified healthcare provider adjust your eating pattern to include the foods that meet your wellness and nutrition goals.

Hormone health is about understanding and managing the entire endocrine system, which controls various bodily functions that shift and change as we age. By focusing on sleep, hydration, and nutrition, you can navigate these changes, maintain hormonal balance, and improve your overall well-being. Consistent practices like being mindful of protein intake, staying hydrated, and managing stress can significantly affect how you feel and function daily. Remember, it’s not about weight loss but overall health and finding harmony within your body’s natural rhythms.

Need more help addressing a hormonal imbalance? Reach out to our team of registered dietitians. We specialize in culturally-sensitive nutrition care for metabolic health, including diabetes, high blood pressure, and high cholesterol.

References
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