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utrition, diet, hormonal balance, hormones, women

Hormonal Balance

Hormones control cell activity, blood sugar levels, sleep and wakefulness, fertility, hunger and satiety, and energy levels, among other functions. Some examples are cortisol, insulin, leptin, and estrogen.

Author: Fernanda Berganza 

Like ants, they work together, responding to external and internal stimuli and affecting each other. Therefore, when one is not within a healthy range, the rest of the hormones are affected, impacting our entire body. Luckily, its synthesis and balance are related to the daily routine. That is, with the food we consume, physical activity, stress levels, and rest.

The term ´´hormonal balance´´ refers to maintaining levels within the healthy range of all the hormones in the body. Due to the interrelation already mentioned, hormonal imbalance does not affect one hormone but several at the same time. It can manifest itself with insomnia, chronic fatigue, short-term weight gain*, acne, anxiety, depression, migraines, irregular periods, premenstrual syndrome (PMS), and, in severe cases, polycystic ovary syndrome (PCOS). Generally, they are misdiagnosed and are not identified in their initial stages. It is important to note that among the diagnostic criteria are laboratory tests that evaluate its levels and must be performed by a doctor, ideally an endocrinologist.

If you are looking for a quick fix, like a pill to level out your hormones, this article is not for you. As we mentioned, lifestyle changes will improve and prevent hormonal imbalance, and, in the most serious cases, when accompanied by traditional medical treatment, they will help you improve results.
It is no secret that our “organism” is made up of various systems that control our health and constantly seek balance. Through hormones and various substances, they work together and affect each other. Therefore, a holistic approach, where all variables are related, is the key to improving your health through a lifestyle that promotes your well-being. For this reason, the three pillars to optimizing your hormonal health are:

  1. Food and nutrition
  2. Physical activity
  3. Stress management

Here are some tips and tricks related to nutrition and lifestyle that you may apply to improve your hormonal health:

  1. Include healthy fats and protein in every meal, such as macadamia nut or almond butter, ghee, olive oil, chicken breast, eggs, toffu, and many more.
  2. Incorporate anti-inflammatory foods such as cumin, golden milk, avocado, spinach, blueberries, and fish.
  3. Swap caffeine for homonal balancing teas such as moon tea, golden milk, and shuawghada.
  4. Incorporate low-intensity exercise such as walks, yoga, and pilates.
  5. Hydrate every day—at least 2 liters.
  6. Sleep at least 7 hours per day.
  7. Take some sun in the morning, before 10 a.m.

By including the healthy habits described above, you will improve your health. Remember, you must visit your doctor for better guidance.


Chambers, L. (2020). 28-Day Hormonal Balance Reset Plan So fresh, so green.

Gottfried, S. (2015) The Hormone Reset Diet, HarperCollins e-books

Greco, S., Pellegrino, P., Zannotti, A., Delli-Carpini, G., Ciavattini, A., Reis, F.M., and Ciarmela, P. (2021). Phytoprogestins: Unexplored Food Compounds with Potential Preventive and Therapeutic Effects in Female Diseases Nutrients: 13(12).  doi: 10.3390/nu13124326



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