What Your Hormones Are Trying to Tell You: Decoding Hormonal Imbalances
Do you ever feel like your body is trying to send you messages you just can’t decode? Persistent symptoms that don't seem to improve no matter what you do? From unexplained fatigue to mood swings, missing periods, or stubborn acne, your hormones might be waving red flags, asking for attention.
These chemical messengers play a crucial role in nearly every bodily function, and even slight imbalances can ripple through your entire system - especially your menstrual cycle. In this article, I will help you understand the signs of hormonal imbalances (particularly those related to your menstrual cycle), what they might mean, and how to start addressing them. It's time you take control of your health!
1. The Role of Hormones in the Body
Hormones are your body’s communication system, sending messages between your brain, organs, and tissues to regulate essential processes like metabolism, mood, reproduction, and energy levels. You can imagine hormones as your body's personal mailman. Inside each letter delivered are instructions regarding what that cell, organ, or tissue, should do (ie: whether they should turn on or off, work in one way or another, etc)
The key players include:
Estrogen: Our primary female hormone, crucial for our menstrual cycle, fertility, bone health, and mood regulation. Although it is really important for many functions, in excess, in can cause hormonal imbalances and cycle chaos.
Progesterone: Known as the "calming hormone," it balances estrogen and supports pregnancy (Spoiler: its deficiency is often the root cause behind early miscarriages).
Testosterone: Incorrectly referred to as the "male hormone" since it is present in both sexes, it’s vital for muscle mass, libido, and energy.
Thyroid Hormones (TSH, T3, T4): TSH (thyroid-stimulating hormone) regulates the production of T3 and T4, two other hormones which control metabolism and energy production. An imbalance in these hormones can impact fertility by disrupting ovulation and menstrual regularity, as well as affecting overall hormonal health.
Cortisol: The "stress hormone", essential in small doses but harmful when chronically elevated.
Insulin: A key hormone for blood sugar regulation, insulin helps cells absorb glucose for energy. You can read more about insulin and blood sugar regulation here, but basically, imbalances in insulin levels can lead to insulin resistance, which disrupts hormonal balance and is often linked to conditions like PCOS and fertility challenges.
When any of these hormones fall out of balance, the body’s harmony (homeostasis) is disrupted, leading to noticeable symptoms and complications that often leave us in a bundle of nerves, frustration, pain, and desperation.
Let's take a look at the symptoms of hormonal imbalances...
2. Common Signs of Hormonal Imbalances
Hormonal imbalances manifest in various ways. In my practice, I constantly see patients who have seemingly "unrelated" symptoms that are in fact dysregulated hormones. Therefore, whenever you feel your body is off and can't quite pinpoint the source, I suggest you check with a professional who can holistically evaluate your case (you can set up a free consultation with me here). Here are some common signs to watch for:
Chronic Fatigue: Feeling drained even after a full night’s sleep may point to cortisol dysregulation or thyroid issues.
Mood Swings and Anxiety: An imbalance between estrogen and progesterone, particularly around your cycle, can impact emotional stability. Feeling like you want to cry, then laugh, then break something the week before your period is not normal.
Weight Fluctuations: Unexplained weight gain or loss could be linked to insulin resistance or thyroid dysfunction.
Irregular Periods: Skipped or unpredictable cycles may signal PCOS, low progesterone, a dysfunction in estrogen metabolism, or elevated stress hormones.
Acne or Hair Loss: Androgen dominance or thyroid dysfunction can affect skin and hair health. You can try all the acne creams you want, but if the root cause is hormonal, don't be surprised if pimples keep making a comeback.
Infertility or Miscarriages: Hormonal imbalances, such as low progesterone, estrogen dominance, or thyroid dysfunction, can significantly impact fertility and increase the risk of early pregnancy loss.
Menstrual Pain: Severe cramps or discomfort during your cycle may indicate underlying conditions like endometriosis or an imbalance in prostaglandins, which are influenced by hormonal health (check out this article to read more about this!).
Now that you know how to identify related symptoms, let's run through some of the possible causes behind these hormonal imbalances...
3. Decoding the Signals: What They Could Mean
Each symptom your body presents carries valuable information about your health. Here’s a closer look at what these signals might be trying to tell you:
Chronic Fatigue: This often points to adrenal fatigue from prolonged stress, where cortisol regulation falters, or hypothyroidism, which slows energy production. A lack of energy can also indicate deficiencies in iron, B12, or magnesium, further compounding fatigue.
Mood Swings: Irritability, anxiety, or even depressive episodes could indicate low progesterone levels, estrogen dominance, or fluctuations in serotonin linked to hormonal changes. These shifts are particularly common in the luteal phase of your cycle (hello infamous PMS).
Weight Fluctuations: Sudden or unexplained weight gain may be caused by insulin resistance. Insulin resistance means poor blood sugar regulation. And poor blood sugar regulation will likely lead to elevated cortisol and increased fat storage around your belly. On the other hand, difficulty maintaining weight might signal hyperthyroidism or malabsorption issues.
Irregular Periods: Unpredictable cycles could be due to PCOS (Polycystic Ovarian Syndrome), often connected to insulin dysregulation and elevated androgens. In some cases, stress, extreme dieting, or excessively strenuous exercise can suppress ovulation, leading to inconsistent, "irregular," or missing periods.
Acne or Hair Loss: Persistent breakouts may stem from androgen excess, such as high testosterone levels. We often see this in PCOS, for example. Meanwhile, thinning hair usually points to hypothyroidism or deficiencies in zinc, biotin, or other nutrients.
Infertility or Miscarriages: Low progesterone levels can prevent implantation or inhibit the progression of early pregnancy, and high estrogen or dysfunction in estrogen metabolism may exacerbate this. Furthermore, thyroid dysfunction, insulin resistance, PCOS, chronic stress, and elevated prolactin levels can also interfere with ovulation.
Menstrual Pain: Severe cramps may be tied to endometriosis or other underlying conditions (secondary dysmenorrhea), or excessive prostaglandin production (primary dysmenorrhea). Although treatment will differ between these two conditions, one of the shared root causes is a hormonal imbalance, usually involving dysregulated progesterone and estrogen levels.
Reading this may sound overwhelming, I know. Holistic medicine often does, since it takes a look at you as a whole person, not a bundle of symptoms - and human beings are complex! That is why it is always better to have a professional take a look at your particular case in detail. However, I want to leave you with some practical tips that no matter your symptom, condition, or root cause, will help you restore balance.
4. Lifestyle Changes to Restore Hormonal Balance
Your hormones don’t operate in isolation—they respond to your daily habits. As I always like to say: you are not what you eat - you are what you digest, think, say, do, and feel. Here are some lifestyle factors that impact hormonal health:
Sleep: Consistent, undisturbed, high-quality sleep supports cortisol regulation and reproductive hormones. You should aim for 7-9 hours per night. You can read more about the importance of sleep for hormonal health here, but for now, I will just tell you that sleeping 8 hours but going to sleep at 1:00 is not the same as sleeping the same number of hours but going to sleep at 22:00.
Stress Management: As I have mentioned, chronic stress raises cortisol, which can disrupt progesterone and estrogen levels. Practices like mindfulness, yoga, meditation, exercise, and a true detox protocol (and I don't mean a green-juice diet) can help reduce stress.
Balanced Diet: Stabilizing blood sugar through balanced meals (think protein, healthy fats, and fiber) is key to preventing insulin resistance and hormonal imbalances. If you do one thing to balance your hormones, let it be blood sugar regulation!
Exercise: Moderate, varied, and consistent movement supports hormone production and metabolism. Be mindful of overtraining and learn to adapt your routines to the phase of your cycle, and I guarantee you will see significant changes in your hormone levels and overall wellbeing.
Natural Remedies & Herbs: Certain herbs and supplements have shown to provide extra support for hormonal balance. Important: **Before taking any of these supplements, please, please, consult with a holistic health practitioner that can evaluate whether these options are right for you.
Adaptogens (e.g., ashwagandha, rhodiola): Help regulate cortisol and support adrenal health.
Vitex (Chaste Tree Berry): Often used to balance estrogen and progesterone.
Maca Root: Known to support energy and hormonal balance.
Evening Primrose Oil: Can help with PMS symptoms and hormone-related inflammation.
Magnesium & B Vitamins: Essential for stress resilience and hormonal health.
When adopting these new habits to your daily routines, remember that your body is not a machine. Like any habit and holistic approach to health, it will take time. You should implement these changes for at least 21 days for them to stick and become second nature. I know, I know, we live in a world where everything is quick and where there is little patience for long-term changes. But please let your health be the exception. Real changes require time.
5. A Practical Checklist for Hormonal Balance
Ok, that was a lot, let’s break it down into simple, actionable steps so you can start balancing your hormones today:
Prioritize Sleep: Establish a regular bedtime and aim for 7–9 hours of restful sleep each night.
Tip: go to sleep at 22:00, wake up at 6:00 or 7:00.
Manage Stress: Incorporate daily stress-relief practices like meditation, yoga, or deep breathing.
Tip: Use an app such as Insight Timer and make time to meditate every day at the same time to help you cement the habit.
Balance Your Diet:
Include healthy fats (e.g., avocado, salmon, nuts) to support hormone production.
Add fiber-rich foods to aid estrogen detoxification.
Avoid refined sugars and processed foods to stabilize blood sugar levels.
Tip: Put aside time every Sunday to plan your meals for that week, and include a shopping list. Sync your diet to the phase of your cycle, cyclical nutrition is key for hormonal balance and to combat PMS and menstrual cramps. You can use my free Cyclical Nutrition Guide.
Stay Hydrated: Drink plenty of water to support detoxification and overall health.
Tip: Carry around a glass or stainless steel water bottle. Instead of having to calculate cups or liters, simply tell yourself “by the end of the day, I need to have refilled this bottle x times.”
Exercise Regularly: Find a balance between movement and rest. Include strength training and gentle exercises like walking or stretching.
Recommendation: Choose an activity and schedule it in your calendar.
Incorporate Hormone-Supporting Herbs: Consider adaptogens, Vitex, or maca root under professional guidance.
Tip: Schedule your free consultation here and we can evaluate what supplement is best for you.
Track Your Cycle: Use apps or journals to monitor symptoms, periods, and ovulation.
Tip: Whether you are TTC (Trying to Conceive) or TTA (Trying to Avoid), learn the Symptothermal Method to track your cycle. You can use an app to keep a record of your signs, but remember that your body is dynamic, an app will never, ever, know more about your body than you.
6. When to Seek Help
While small lifestyle changes can significantly improve hormone balance, some cases may require medical attention.
Here’s when to seek help:
Symptoms persist despite lifestyle adjustments.
You experience extreme fatigue, hair loss, or significant weight changes.
Your menstrual cycle is consistently irregular or absent.
You suspect conditions like PCOS, endometriosis, or thyroid disorders.
You have been trying to conceive (TTC) or will start looking in the coming months.
If you are interested, you can schedule a free consultation with me here.
Take home message
Your body is always communicating with you—it’s time to listen to it. Decoding the language of your hormones is the first step to reclaiming balance, eliminating your symptoms, and feeling your best. Whether it’s by tracking your symptoms, adjusting your lifestyle, or seeking professional support, remember that you hold the power to transform your health.
