How to Support Hormone Balance Naturally

Hormone balance means equilibrium. If hormones are in balance with each other, mood, energy, drive and libido are in balance.

Hormone balance is very important for women’s overall wellbeing.

But more specifically, hormone balance is also important for bladder health as I talked about here and here.

Unfortunately, modern life does not make it easy to maintain hormonal balance.

Here are some tips on how to support hormone balance, naturally.

1. Manage Stress

Stress can affect hormone balance on every level. When the adrenal glands have to produce a lot of ‘Stress-hormones’ (Hormones that are needed for the stress response such as cortisol and adrenaline) they use some of the raw materials that are needed to produce other hormones whilst also competing with some hormones for receptor sites [1]. Over time, stress may have a domino effect on all other hormone systems in the body [2].

While we cannot always reduce the stress itself, we can learn how to deal with it better or mitigate its effects through:

  • Reduce stimulants (alcohol, caffeine, cigarettes)
  • Deep Breathing Exercises
  • Meditation
  • Yoga and other gentle exercise
  • Counselling/Talking
  • Relaxation (massage, bathing, acupuncture etc)
  • Walks in nature

2. Avoid Endocrine Disruptors

Endocrine (hormone) disruptors are synthetic chemicals found in our environment, consumer products and food that can be absorbed by humans and that have the ability to block, mimic and interfere with the metabolism of hormones in the body [3]. These include:

  • Dioxins
  • PCBs
  • DDT
  • Bisphenols
  • Many pesticides/chemical fertilisers

Endocrine disruptors also include ‘xenoestrogens’ or artificial oestrogens, found in soft plastics and BPA for example.

To avoid endocrine disruptors:

  • Eat organic produce to avoid pesticides/fertilizers
  • Reduce plastic packaging – instead opt for glass, paper and stainless steel
  • Don’t use cling film
  • Swap chemical cleaning products for natural products
  • Use natural skincare products and make-up

3. Support the Liver

The liver is responsible for the degradation of excess circulating hormones. The more strain is put on the liver, the harder it may be to get rid of excess hormones.

Try to remove anything that puts additional strain on the liver like alcohol, additives, drugs, excessive sugar (especially fructose) and trans-fats, chemicals, pesticides etc.

Certain compounds/nutrients may support the liver further:

  • Milk Thistle [4]
  • Dandelion [5]
  • Beetroot [6]
  • Curcumin [7]

4. Eat more Fibre

Excess circulating hormones need to be excreted through the bowels. Fibre has been shown to bind to hormones, carrying them out of the body [8].

Without sufficient fibre, excess hormones may be reabsorbed in the gut.

5. A Healthy Diet

Many nutrients are needed to make hormones. The stress response in particular uses up a lot of nutrients. Make sure you consume adequate:

  • Vitamin C
  • B Vitamins
  • Magnesium
  • Zinc

Protein is the building block for hormones and enzymes – Vegans and Vegetarians may not have an adequate protein intake.

Cholesterol is also needed for hormone production, so a diet very low in fat may also affect hormone balance.

I am a big fan of a primal type of diet, high in all nutrients the body needs.

6. Avoid Hormonal Contraception

Although hormonal contraception and topical hormones therapy have been shown to be helpful in certain bladder conditions, they also generally lower the production of our own hormones [9].

This is why they can have such a wide list of side-effects.

Long-term, this is probably not a good thing. Ideally we’d want hormonal balance without the help of synthetic hormones.

Next week, I will talk about alternatives to hormonal contraception so stay tuned!

Now I’d like to hear from you: Have you tried any of these tips? Have I forgotten something? Let me know in the comments!

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  1. Why do you recommend we NOT use progesterone and cortisone together? Available from:
  2. Alireza Shafiei et al The effect of chronic noise stress on serum levels of cortisol, gonadotropins, and sexual hormones at implantation time of mice Comparative Clinical Pathology July 2017, Volume 26, Issue 4, pp 779–784
  3. Evanthia Diamanti-Kandarakis et al Endocrine-Disrupting Chemicals: An Endocrine Society Scientific Statement Endocr Rev 2009; 30 (4): 293-342
  4. Ludovico Abenavoli et al Milk thistle in liver diseases: past, present, future Res., 24: 1423–1432.
  5. YangheeYou et al In vitro and in vivo hepatoprotective effects of the aqueous extract from Taraxacum officinale (dandelion) root against alcohol-induced oxidative stress Food and Chemical Toxicology Volume 48, Issue 6, June 2010, Pages 1632-1637
  6. ViolettaKrajka-Kuźniak et al Beetroot juice protects against N-nitrosodiethylamine-induced liver injury in rats Food and Chemical Toxicology Volume 50, Issue 6, June 2012, Pages 2027-2033
  7. Rafael Bruck et al Prevention of liver cirrhosis in rats by curcumin Liver International, 27: 373–383.
  8. Medical News Higher intake of dietary fiber is associated with lower circulating estrogen levels October 2004
  9. Lauren N. Wood and Tamara Grisales The Role of Oral Contraception on Bladder Symptoms Curr Bladder Dysfunct Rep May 2017

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