Hormone Imbalance: What are the Symptoms and Treatments?
If you’re a woman experiencing symptoms of a hormone imbalance, you’re not alone. In fact, 80% of women struggle with their hormone levels throughout the month. But what exactly is a hormone imbalance? Essentially, it means that the levels of hormones in your body are either too high or too low. Even a slight imbalance can have a significant impact on your body’s systems and in the way you feel on a day-to-day basis.
While women have natural fluctuations of hormones throughout the month based on their menstrual cycle, sometimes they can rise or fall beyond the normal range. This is when you may begin to experience symptoms of irregular cycles, fatigue, insomnia, skin breakouts, changes in weight, GI issues and mental conditions including anxiety and depression. Read on to learn more about hormone imbalance symptoms and natural treatments.
Common Symptoms of Hormone Imbalance
1. Irregular Menstrual Cycles
A normal menstrual cycle should take place between 21-35 days (optimally between 28-30 days), with periods lasting from four to seven days. Irregular cycles can be longer, shorter, heavier or lighter, or may be skipped by days or months. While cycles may fluctuate slightly from month to month, it’s important to watch for patterns. If you notice several months of irregular cycles, it’s time to assess your hormone levels.
Regular cycles are dependent on a careful balance of four types of hormones: Follicle stimulating hormone (FSH), Luteinizing hormone (LH), estrogen and progesterone. If the endocrine glands fail to produce these hormones at the right time and in the right quantity, or if communication between the brain and glands is disrupted, an irregular cycle would likely be the first indicator. That’s why it’s important to track your cycles and keep an eye out for irregular patterns. Not sure how to track your cycles? Check out our other blog post for an easy guide.
2. Poor Mental Health
The endocrine system works directly with the brain to affect mental health. The thyroid gland is particularly important in regulating this process through its production of a hormone called T3 (triiodothyronine). An underproduction of T3 can increase the chances of experiencing negative mental health symptoms including:
Anxiety
Depression
Severe mood swings
Brain fog
Lethargy
Confusion
Two other hormones play key roles in your mental health–estrogen and cortisol. Estrogen works as an antidepressant chemical in your brain. Having either too much or too little estrogen increases the likelihood of experiencing negative mental health symptoms. Similarly, persistent stress can lead to an overproduction of cortisol, which triggers a fight-or-flight response and suppresses “happy hormones” like serotonin and dopamine.
3. Skin Issues
Have you ever experienced an abrupt change in your skin health? Is your skin oily on some days and extra dry on others? Does your face appear more flushed at certain times of the month or more prone to breakouts? These are all signs of a hormone imbalance between estrogen, progesterone and testosterone.
As these hormone levels drop, particularly right before menstruation, your skin will likely feel drier and perhaps more sensitive. Around ovulation, estrogen levels will peak, causing your skin to look and feel its best. But as progesterone rises towards the end of your cycle, your skin will produce more oil, potentially causing breakouts. This may also occur if your body produces more testosterone than it needs.
If you find your skin health changing to the whims of your hormones, you’re not alone. Many women suffer from abrupt skin changes throughout the month. Fortunately, there are several ways to manage your skin health and to prevent your hormones from taking over. Keep reading to learn more about natural treatments.
4. Sudden Weight Gain / Loss
We mentioned earlier that cortisol is the body’s stress hormone released during a fight-or-flight situation. If the body is under persistent stress, cortisol will remain elevated, which signals your body to reserve energy and fat. The thyroid is also connected with energy expenditure and metabolism, which means an underactive or overactive thyroid can result in weight gain or loss, respectively. You may also experience changes in weight if your body is producing abnormal levels of insulin, leptin or even estrogen.
5. Digestive Issues
Hormones are important players in regulating gastrointestinal (GI) health. If any of the hormones affecting digestion are out of balance, symptoms can occur. Some of the most common GI signs of a hormone imbalance include:
Bloating and gas
Constipation
Diarrhea
Food sensitivity
Irritable Bowel Syndrome (IBS)
Abdominal Pain
6. Poor Immunity
By now, you’ve probably noticed that hormones affect just about every system in your body, so it should be no surprise that your immune system is impacted as well. Estrogen, progesterone, cortisol, oxytocin and serotonin all influence your immunity in unique ways.
For example, estrogen enhances the inflammatory response triggered by your immune system in the event of an attack. A good balance of estrogen will serve as a powerful defense against illness, but too much can set off an autoimmune response in which the body attacks its own cells. Estrogen dominance is one of the most common culprits of hormone imbalance in women. Fortunately, it’s highly manageable with the right treatment.
Natural Ways to Balance Hormones
Now that we’ve covered some of the most common symptoms of a hormone imbalance, it’s time to talk about treatments. The good news is, hormones can be balanced naturally with the help of a few simple lifestyle changes. You do not need to rely on over-the-counter solutions to balance your hormones. Not only are these often ineffective, but they cause a host of side effects which can inadvertently make the hormone imbalance worse.
If you’re looking to start balancing your hormones naturally, begin with these steps:
Nutrition
Nutrition is by far the most important factor in balancing hormones, because it serves as the foundation for all other methods. That’s why it’s important to develop a sustainable nutrition plan that works for you. Here are some basic recommendations to help get you started:
Eat Protein, Fiber and Healthy Fats
These three food groups each regulate in unique ways. For example, protein works to maintain blood sugar and energy levels, while also building neurotransmitters that keep your brain balanced and healthy. Fiber helps to eliminate excess hormones, while healthy fats help to build up the hormones themselves. Try introducing some of these protein rich foods (ideally any animal products being organic):
Chicken
Fish
Eggs
Cottage Cheese
Lentils
Peanuts
Milk
Greek Yogurt
Almonds
What to Avoid
Just as adding healthy foods to your routine is important, there are certain foods and methods that should be avoided:
Processed foods
Excess sugar
Prolonged fasting
Refined carbohydrates
Processed meats
Seed and vegetable oils
Gut Health
As we mentioned earlier, your hormones are connected to your GI tract (part of your “gut”). If you’re not properly digesting food, your body will lack the nutrients it needs to produce the right balance of hormones. Your gut is also responsible for eliminating excess hormones, but this process can be disrupted if the bacteria in your gut (the “microbiome”) is unstable.
Here are some simple ways to maintain a healthy gut:
Take a prebiotic and probiotic supplement (note that probiotics vary significantly in strength and quality; I will often recommend specific probiotics in customized treatment plans depending on your unique health history)
Eat probiotic-rich foods including yogurt, kefir, kimchi and kombucha
Avoid inflammatory foods such as sugars and alcohol
Avoid antibiotics and over-the-counter pain medication
Habits
What does an average day look like for you? Are you perpetually stressed or on the go? Are you mostly sedentary? Do you get enough sleep? Do you reserve time for your self care? These are all factors that can influence your hormones (remember when we talked about cortisol?)
Here are some new habits to introduce into your day:
Take time away from screens
Aim for at least seven hours of sleep
Make time for light exercise
Keep a journal
Avoid bright lights 2-3 hours before bed
Get bright light in the morning, using a happy lamp for winter if needed
Maintain consistent sleep & wake times
Practice deep breathing exercises
Meditate
Avoid Environmental Toxins
We encounter toxins on a daily basis, particularly in our household products, fragrances, food and water. Many of these products contain endocrine-disrupting-chemicals (EDCs) and they have a direct impact on your hormones. When EDCs enter the body, they either block receptors or mimic the hormones themselves, causing a major disruption to your entire endocrine system, particularly in regards to your reproductive health.
Here are some strategies for avoiding toxins:
Filter your water (Berkey or Aquatru are good options)
Avoid artificial fragrances
Buy organic food
Filter your air
Avoid BPA plastics
How Soul Seed Treats Hormone Balance
These four steps are a great start to balancing your hormones, but they’re just the tip of the iceberg. Your path to a symptom-free life starts with identifying the root cause of your hormone imbalance and developing a customized treatment plan. There’s no one-size-fits-all approach to hormones, so it’s important to find a plan that works for you. That’s my mission here at Soul Seed Wellness–to help you discover the root cause of your symptoms and start holistic treatment from the ground up.
Are you ready for a whole-person perspective on treating hormone imbalances? Click here to explore how I can help you.
Written by Maggie Twaroski
Medically reviewed by Dr. Natalia Pellegrino
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3576739/
3. https://bmcwomenshealth.biomedcentral.com/articles/10.1186/1472-6874-14-14
4. https://www.sciencedirect.com/science/article/abs/pii/S0753332217353246
5. https://www.sciencedirect.com/science/article/abs/pii/S0303720711006356