Hormone Imbalance?
8 Signs Your Hormones Are Out of Balance (And How to Fix Them Naturally)
As women over 40, our bodies go through significant hormonal shifts that can impact everything from weight to mood, energy levels, and overall well-being. If you’ve been feeling “off” lately, your hormones may be the culprit. The good news? You can take natural steps to bring your body back into balance. Here are eight common signs of hormone imbalance and what you can do to fix them naturally.
1. Unexplained Weight Gain or Difficulty Losing Weight
If you’re eating well and exercising but still struggling to lose weight, your hormones might be to blame. As estrogen, progesterone, and cortisol fluctuate, they can affect metabolism, fat storage, and cravings. Insulin resistance also becomes more common after 40, making weight loss more challenging.
How to Fix It:
Focus on whole, plant-based foods that stabilize blood sugar.
Reduce or eliminate refined carbs and sugar to prevent insulin spikes.
Prioritize strength training to support muscle mass and metabolism.
Manage stress to lower cortisol, which can lead to belly fat storage.
2. Constant Fatigue and Low Energy
Feeling drained, even after a full night’s sleep? Chronic fatigue can result from imbalances in thyroid hormones, adrenal hormones (cortisol), or blood sugar levels.
How to Fix It:
Support your adrenal health by reducing caffeine and prioritizing rest.
Eat balanced meals with protein, fiber, and healthy fats to maintain steady energy.
Get quality sleep - aim for 7-9 hours per night and establish a bedtime routine.
3. Mood Swings, Anxiety, or Depression
Hormonal fluctuations - especially drops in estrogen and progesterone - can impact neurotransmitters like serotonin and dopamine, leading to mood swings, anxiety, and even depression.
How to Fix It:
Increase magnesium-rich foods (leafy greens, nuts, seeds) to support mood regulation.
Incorporate omega-3 fatty acids (found in flaxseeds, chia seeds, and walnuts) for brain health.
Practice mindfulness, meditation, or yoga to reduce stress and balance cortisol.
Consider natural supplements like vitamin D and B-complex vitamins.
4. Sleep Issues or Insomnia
Struggling to fall or stay asleep? A drop in progesterone and an increase in cortisol (stress hormone) can interfere with restful sleep.
How to Fix It:
Establish a consistent bedtime routine and reduce screen time before bed.
Avoid caffeine in the afternoon and evening.
Drink a calming herbal tea, like chamomile or valerian root, before bed.
Try magnesium or melatonin supplements if needed.
5. Digestive Issues
Hormonal imbalances, particularly in cortisol, insulin, and thyroid hormones, can significantly impact digestion. Symptoms like bloating, constipation, or diarrhea may indicate that your gut health is affected by fluctuating hormone levels. Estrogen and progesterone also play a role in gut motility and microbiome balance, so imbalances can lead to discomfort and irregularity.
How to Fix It:
Eat fiber-rich, whole plant foods to support gut health and hormone metabolism.
Incorporate probiotic-rich foods like sauerkraut, kimchi, and tempeh to promote a balanced microbiome.
Stay hydrated and manage stress, as cortisol imbalances can negatively affect digestion.
Prioritize quality sleep to support gut motility and overall hormonal balance.
6. Persistent Sugar and Carb Cravings
If you constantly crave sweets and carbs, it could be due to blood sugar imbalances, insulin resistance, or cortisol spikes caused by stress.
How to Fix It:
Eat protein-rich meals to keep blood sugar stable.
Increase fiber intake (vegetables, legumes, and whole grains) to slow sugar absorption.
Reduce processed sugar and opt for naturally sweet foods like berries.
Stay hydrated - sometimes cravings are actually a sign of dehydration.
7. Low Libido
A drop in testosterone, estrogen, and progesterone can cause a decreased interest in intimacy, along with vaginal dryness or discomfort.
How to Fix It:
Increase zinc-rich foods (pumpkin seeds, chickpeas) to support testosterone production.
Stay hydrated and consume healthy fats (avocados, nuts, olive oil) to promote hormone production.
Practice stress-reducing activities like deep breathing or meditation.
8. Hair Thinning or Loss
If your hair feels thinner or you’re shedding more than usual, fluctuating estrogen, thyroid dysfunction, or excess androgens could be at play.
How to Fix It:
Eat biotin-rich foods (almonds, sweet potatoes, and lentils) to support hair health.
Check your iron levels - low iron can contribute to hair thinning.
Avoid harsh hair treatments and excessive heat styling.
Consider saw palmetto or rosemary oil for natural hair support.
Final Thoughts
Balancing your hormones naturally takes a holistic approach - focusing on diet, stress management, sleep, and lifestyle choices and maybe reaching out to a coach for help. The more you nourish your body with whole foods, reduce stress, and create consistent healthy habits, the more balanced you’ll feel. If you suspect a serious hormonal imbalance, consult a healthcare provider to check your levels and get personalized guidance.
By tuning into your body and making small, sustainable changes, you can regain energy, improve mood, support weight loss, and feel like your best self at any age!
