How to balance your hormones naturally

Why are your hormones unbalanced? Find the root cause..

Often what your Doctor won’t tell you…

Every system in the body is in constant conversation.

The gut, liver, adrenals, thyroid, and reproductive hormones are not separate

entities working in isolation, they are an ecosystem.

Each one depends on the others for regulation, balance, and vitality.

When one organ is under stress, the others listen and respond.

When one heals, the others follow.

This is the essence of holistic medicine, understanding that your body is not a collection of parts but a symphony of systems, designed to move in rhythm together.

When we nurture digestion, we support detoxification.

When we calm the adrenals, the thyroid breathes easier.

When we nourish the blood, our hormones find harmony again.

Everything is connected and healing happens when we begin to see the body as a whole.

Understand your influences.

Know your triggers

Our thoughts, emotions, behaviours, relationships, environment, genetic factors and lifestyle all play a role in shaping our overall health.

• Stress & Anxiety

• Dysregulated Nervous System

• Gut Imbalances

• Inflammation

• Blood Sugar Imbalances

• Over-Exercising & Under-Eating

• Underlying Infections

• Environmental Toxins

• Poor Sleep

• Past Trauma

• Difficult Life Experiences

• Nutrient Deficiencies

• Genetic Factors

Create your Morning Routine

Your Hormones Love Consistency

Creating a morning routine is one of the most powerful ways to support your hormones, because your body thrives on consistency and gentle rhythm. Begin by avoiding screens for at least the first 30 minutes after waking, giving your nervous system a moment of calm before the world comes rushing in.

Hydrate deeply with 2–16 oz of warm water and electrolytes, or add lemon or amino acids, to replenish your adrenals after the night’s fast. Nourish yourself with a breakfast rich in protein (aim for 30g), fibre, and healthy fats to stabilise blood sugar and set the tone for steady energy throughout the day.

Step outside into natural sunlight as early as you can to anchor your circadian rhythm and support hormone signalling. Then drop into a moment of mindfulness: meditate, breathe, journal, or wander barefoot across the earth to collect your thoughts and come home to yourself.

Finally, move your body in ways that feel good, daily walking, stretching, yoga or Pilates, and strength training 3–4 times a week, keeping high-intensity training aligned with your cycle. These small, intentional rituals build a morning that nourishes your hormones, steadies your energy, and guides you into your day feeling grounded and clear.

Find Balance through Food

Food is Medicine

A whole-food, hormone-supportive diet focuses on nourishing the body with natural, unprocessed foods to balance hormones, reduce inflammation, and support detoxification through the liver, gut, and endocrine system.

Eating organic, anti-inflammatory foods helps reduce toxin load, while including protein with every meal stabilises blood sugar and supports hormone production.

Increasing daily fibre, along with flax meal and cruciferous vegetables, supports gut health and helps the body eliminate excess hormones.

Include healthy fats like avocado, olive oil, nuts, and seeds to support hormone function and reduce inflammation.

Choose organic animal products when possible to limit exposure to xenoestrogens. Garlic and raw carrots naturally aid detoxification and help balance estrogen levels.

This way of eating helps the body return to balance,

steady energy, calm hormones, and a clear mind.

Detox & Liver Support

Remove Excess Hormones

Supporting detoxification and liver health is essential when it comes to clearing excess hormones and creating more ease within your cycle. The liver is the great alchemist of the body, constantly filtering hormones, toxins, and metabolic by-products. When it becomes sluggish or overburdened, estrogen can accumulate, leading to PMS, bloating, acne, breast tenderness, and emotional volatility.

Nourishing your liver through daily choices makes a world of difference. Eating cruciferous vegetables like broccoli, kale, and Brussels sprouts enhances estrogen clearance and supports Phase 1 detoxification. Herbal allies such as milk thistle and dandelion root offer gentle, time-honoured liver support. Hydration, movement, sweating, sauna, and even hot yoga help encourage natural detox pathways. Fibre keeps digestion moving so estrogen metabolites can leave the body rather than recirculate.

Deeper support comes through Phase 2 detoxification, where the body conjugates (packages) hormones and toxins so they can safely exit. This process thrives on protein and amino acids like glycine, taurine, and cysteine, found in organic meats, pasture-raised eggs, beans, and collagen. B vitamins (B6, B12, folate), leafy greens, legumes, liver, and sulfur-rich foods like garlic, onions, leeks, and eggs all provide essential building blocks. Minerals such as magnesium, zinc, and selenium fuel the enzymes that make detox possible. When you care for your liver, you create space for hormonal balance, smoother cycles, clearer skin, and a steadier emotional landscape, allowing your body to move from heaviness to harmony.

Optimise Gut Health

Balance Your Microbiome

Optimising gut health is one of the most powerful ways to bring your hormones back into harmony. Your gut microbiome, that vibrant ecosystem of bacteria, fungi, and microbes — plays a direct role in how your body processes and clears hormones, especially estrogen. When this inner garden becomes imbalanced, known as dysbiosis, it can ripple through the entire system, contributing to estrogen dominance, inflammation, acne, mood swings, and irregular cycles. A functional medicine approach can offer deeper insight. Tests like the GI-MAP stool analysis reveal hidden infections, leaky gut, dysbiosis, and how efficiently your body is metabolising hormones. From there, the path to healing becomes clearer: gently rebalance the microbiome, identify and remove food sensitivities, support digestion with adequate stomach acid and enzymes, clear pathogens, strengthen the gut lining, and encourage daily elimination so hormones can move out rather than accumulate.

A nourished gut is a powerful ally, supporting better estrogen clearance, more stable moods, brighter energy, and more harmonious cycles. When your inner ecosystem thrives, the rest of your body follows.

Stress & Adrenals

Slow It Down, Rest and Reset

Chronic stress creates a kind of cortisol chaos within the body, a constant internal alarm that keeps us locked in “fight or flight.” When this state becomes our norm, cortisol loses its natural rhythm, leaving us fatigued, wired, heavy, scattered, and struggling with imbalances across our sex and thyroid hormones.

This is why tending to yourself becomes essential, not optional. Simple practices like breathwork soften the edges of the nervous system, meditation or journaling clears the mental clutter, and gentle movement, yoga, walking, stretching, helps energy flow again. Rest becomes its own form of medicine; quality sleep repairs the body, restores hormone production, and anchors the cortisol cycle back into harmony.

Shadow work invites us to look beneath the surface, to meet the emotions, beliefs, and patterns that keep us in cycles of stress or self-sabotage.

Nature will always welcome us home: stepping outside, touching bare feet to the earth, and letting the natural world recalibrate our system. And as humans wired for connection, time with loved ones steadies the heart.

Adaptogens like ashwagandha, reishi, and rhodiola can help nourish adrenal resilience, while consistent daily routines, waking and resting at the same time each day, guide the circadian rhythm back to balance. Healing begins when we choose to shift from survival to presence, from chaos to steadiness, from depletion to alignment.

Lifestyle Practices

The Dos’s

• Track ovulation & menstruation in an app or journal

• Focus on movement that makes you feel good, your body is your vessel to enjoy

• Avoid screens upon waking & before bed

• Prioritise joy, love, fun, & connection

• Mineral support (magnesium, zinc, trace minerals)

• Take walks post-meals to help with blood sugar

• Grounding in nature (barefoot on grass, sand, or soil)

• Breath work, meditation or nervous system resets (5-10minutes daily)

• Castor oil packs for liver support

• Epsom salt baths

The Dont’s

• Avoid refined flour, sugar & processed foods

• Limit caffeine & alcohol

• Don’t skip meals:

• When we skip breakfast, our body must rely on stress hormones cortisol & adrenaline to regain blood sugar.

• Don't eat within 3 hours of bedtime

• Coffee & a protein bar is not a meal

• Avoid going more than 4 hrs between meals or high-quality snacks.

• Avoid staying up late past 10 pm as much as possible (more restful sleep happens before midnight).

• Don't supplement blindly

Supplements

The Further Support | Practitioner Recommended

• Magnesium Glycinate for sleep

• Vitex for Progesterone

• DIM for Estrogen Dominance

• Inositol for Insulin Support

• Curcumin to reduce inflammation

• Probiotics for Gut Health

• Maca for low estrogen

• Saw Palmetto for high DHEA & Testosterone

• NAC for PCOS

• Ashwagandha & Reishi for high cortisol

Remember: be gentle on yourself , you only have one vessel