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How to Balance Hormones: New Habits, Foods and Supplements

By Jill Levy

April 9, 2026

Female hormones such as estrogen, progesterone and testosterone have a significant impact on a woman’s health, including menstruation, pregnancy and menopause. These chemical messengers also impact one’s mental, physical and emotional health, and they even affect one’s ability to control appetite, weight, mood and more.

Of course, the body usually produces the right amount of each hormone needed for normal bodily processes and overall health, but many different interrupters can temporarily throw off a woman’s hormone balance. For example, the culprits can include too little to too much exercise, not getting enough sleep, a poor diet full of processed foods, excessive stress, and perimenopause and menopause (when certain hormones decline).

Therefore, it’s a good idea to seek ways to achieve some kind of hormone balance. Certain dietary shifts, foods, lifestyle changes and supplements can make a big difference, particularly if you’re consistent with their application.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

Let’s learn about 18 ways to help balance your hormones.

1. Exercise regularly

Regular physical activity plays a key role in supporting hormonal balance by improving blood flow, enhancing hormone receptor sensitivity, and boosting the delivery of nutrients and hormone signals. Both aerobic and resistance training have been shown (such as in a Sports Medicine study) to positively affect hormones, including reducing stress hormones as well as improving sensitivity of the hormone insulin.

One of the most significant benefits of exercise is its ability to reduce insulin levels and increase insulin sensitivity, even independently of weight loss or fat reduction. This helps combat insulin resistance, a major risk factor for diabetes, obesity, and heart disease.

Recommendation: A wide range of activities — including high-intensity interval training, strength training, cardio, and even regular walking — can promote better hormonal function, ultimately improving strength, energy and quality of life.

2. Maintain a healthy weight

Maintaining a healthy weight is a powerful yet often overlooked way to support hormonal balance, especially for insulin and reproductive hormones.

Excess weight is strongly tied to insulin resistance, something you want to avoid. Overeating regularly can disrupt insulin and leptin levels, fueling imbalances that affect metabolism and appetite.

Meanwhile, losing extra pounds is associated with better insulin sensitivity and a reduced risk of metabolic complications. Research published in the Journal of Clinical Endocrinology & Metabolism shows that weight loss in obese individuals can significantly improve hormone levels. In addition, studies in the Journal of Nutrition and Metabolism suggest that caloric restriction can positively impact hormones related to appetite regulation, making mindful eating and avoiding overeating more realistic.

Recommendation: Undertake diet strategies to either maintain a healthy weight or get to a health weight. See these ways to lose fat, for instance.

3. Manage stress

Chronic stress disrupts hormonal balance by keeping cortisol — the body’s primary stress hormone — elevated for long periods. While cortisol is essential for helping the body respond to short-term stress, prolonged elevation impairs the natural feedback mechanisms that should bring hormone levels back to normal. This ongoing imbalance can stimulate appetite, drive cravings for sugary and high-fat foods, and ultimately contribute to weight gain.

Mindfulness practices such as meditation, yoga and daily reflection have been shown to lower cortisol levels and provide a natural way to restore hormonal balance.

Recommendation: Even dedicating as little as five minutes a day to stress-reducing activities can make a difference.

4. Get more sleep

Getting seven to nine hours of quality sleep each night is essential for hormonal health, yet it’s one of the most overlooked habits. Disrupting your natural circadian rhythm or skimping on rest can significantly contribute to hormone imbalances.

Poor sleep has been tied to irregularities in insulin, cortisol, leptin, ghrelin and human growth hormone (HGH), all of which play critical roles in metabolism, stress response, appetite regulation and recovery. For example, cortisol is normally regulated around midnight. When you stay up late, cortisol levels don’t properly reset, leaving your body stuck in a state of heightened stress.

Adequate, consistent sleep helps balance stress hormones, restore energy and support recovery. Your brain also relies on uninterrupted rest to complete all five stages of the sleep cycle, with growth hormone being released during deep sleep to aid in repair and renewal.

Recommendation: To keep hormones in balance, aim to be in bed by 10 p.m. and follow a regular sleep-wake routine as closely as possible.

5. Don’t get too much light at night

Exposure to artificial light at night, especially from screens like phones, tablets and televisions, can significantly suppress melatonin production. Melatonin is the hormone responsible for regulating your sleep-wake cycle, and when its levels drop, it becomes harder to fall asleep and stay asleep. Over time, this disruption to your circadian rhythm can throw off other hormones as well, leading to imbalances that affect energy, appetite and even stress regulation.

Research supports the importance of limiting light exposure before bed. A study published in the Journal of Clinical Endocrinology & Metabolism found that reducing artificial light in the evening improved both sleep quality and hormonal balance.

Recommendation: Simple practices like dimming household lights, avoiding screens at least an hour before bedtime, or using blue-light–blocking glasses can help restore melatonin levels. These small adjustments not only make it easier to drift off but also support healthier hormone regulation throughout the body.

6. Consume healthier fats

High-quality healthy fats are essential for hormone production and balance, as they help reduce insulin resistance, control appetite, lower inflammation, boost metabolism and even support weight management.

Excellent sources include avocados, nuts and seeds, grass-fed butter, and wild-caught salmon. For example, fatty fish like salmon provide a rich source of omega-3 fatty acids, which help lower inflammation and support healthy hormone function. A 2021 scientific review published by Sage Journals also found that regular fish consumption can have a positive impact on overall hormonal health.

Additionally, coconut oil is considered a performance fat by many, due to its medium-chain triglyceride (MCT) content.

Meanwhile, you want to avoid processed vegetable oils high in omega-6s — such as soybean, corn, cottonseed, sunflower and safflower oils — to avoid disrupting hormonal health.

Recommendation: Swap out vegetable oils for healthier ones like olive oil, avocado oil and ghee.

7. Eat more protein

Adequate protein intake is essential for producing peptide hormones, which regulate appetite, metabolism, growth, stress and reproduction.

Research shows that eating approximately 25–30 grams of protein per meal decreases the hunger hormone ghrelin while boosting satiety hormones, supporting weight management and overall metabolic health.

Recommendation: Aim to eat at least 25 grams of protein per meal; more if you're a male.

8. Consume fiber-rich carbohydrates

Carbohydrates play an important role in supporting balanced blood sugar and cortisol levels, especially when they come from fiber-rich sources like fruits, vegetables, legumes, whole grains and seeds. These foods not only slow the release of sugar into the bloodstream but also help regulate key hormones, including estrogen, progesterone and testosterone.

Dietary fiber further improves insulin sensitivity and influences hormones that control appetite, with research in Diabetes Care showing benefits for both diabetic and non-diabetic individuals. Soluble fiber is especially effective at increasing fullness hormones, while insoluble fiber may contribute as well, so aim to include several high-fiber foods daily, such as avocados, beans and nuts.

Recommendation: Rather than consuming plain starches like white bread, regular pasta and white rice, go with whole grains like wheat berry bread, whole wheat pasta and quinoa.

9. Lower sugar intake

High sugar intake is strongly linked to insulin resistance and excessive insulin production, with sugar-sweetened beverages like soft drinks, fruit juices and energy drinks being the largest sources in the Western diet.

Research published in The Lancet shows that reducing added sugars, particularly from these drinks, can improve insulin sensitivity, support healthier hormone function and lower the risk of various health problems.

Recommendation: Enjoy beverages without added sugar, like mineral water and sparkling water with natural flavor; make your own desserts like banana ice cream and avocado chocolate mousse.

10. Eat cruciferous vegetables

Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts and kale contain indole-3-carbinol, a compound that aids in breaking down excess estrogen. They also promote liver health, which plays a key role in maintaining balanced hormone levels.

Recommendation: Sauté or steam cruciferous vegetables to add to your lunch or dinner often.

11. Functional mushrooms and adaptogens

Certain supplements also support a woman's hormone balance. Ancient Nutrition's Women’s Hormone Balance capsules provide targeted support for female reproductive health, healthy energy levels, a healthy response to stress, a positive mindset, mental clarity and restful sleep. They contain a combination of organic mushroom and adaptogens to help support overall hormone balance. These include organic reishi mushroom, chaste tree berry, ashwagandha, black cohosh root and schizandra berry.

Ancient Nutrition also produces Regenerative Organic Certified® (ROC™) Women's Hormones capsules — the first-ever ROC™ women’s hormone health supplement packed with five powerhouse superfoods to support your hormone balance.

Recommendation: Consider a supplement with a combination of organic mushroom and adaptogens.

11. Collagen

This line of collagen supplements with key superfoods for women's health by Ancient Nutrition targets hormone balance along other health concerns like menopause support and hair growth.

Hormone Balance + Collagen capsules works by targeting key areas of hormonal health, including promoting hormonal balance during perimenopause. It helps balance estrogen levels, modulates cortisol (the stress hormone), and supports female sexual health. The powder version features a light vanilla flavor.

Ancient Nutrition’s Testosterone Support for Women + Collagen formula helps you balance your hormones to boost energy and vitality, improve sexual health, support a positive mood and help decrease occasional irritability. It was created to help women support their hormonal health and balance by addressing the often-overlooked role of testosterone in women’s well-being.

Recommendation: Consider collagen supplements with key superfoods for women's health.

12. Follow the Mediterranean diet

A diet rich in healthy fats, fiber and antioxidants — like the Mediterranean diet — has been shown to support hormonal health by improving insulin sensitivity and lowering inflammation, according to research in Nutrients. Estrogen, which plays a role in reproductive health, blood sugar regulation, immunity and brain function, can be influenced by dietary patterns.

While the Western diet, high in refined sugars and animal products, is linked to elevated estrogen levels, adopting a Mediterranean-style diet with whole grains, fish and cruciferous vegetables may help lower estrogen and reduce the risk of hormone-related conditions.

Recommendation: Swap common vegetable oils for olive oil, eat more vegetables and legumes, and replace refined grains with whole grains. Focus on eating more plant-based foods, fresh produce and seafood like wild-caught salmon while reducing red meat and processed sugar.

13. Drink green tea

Green tea is packed with antioxidants that support hormonal balance, especially by lowering insulin resistance. Research in the American Journal of Clinical Nutrition found that green tea extract enhanced both insulin sensitivity and glucose tolerance.

Recommendation: Instead of coffee or black tea in the afternoon, enjoy a cup of green tea.

14. Avoid excessive caffeine

Caffeine may worsen hormonal imbalances by raising cortisol levels, disrupting blood sugar and depleting nutrients important for hormone health. It can also intensify menopausal symptoms like hot flashes, though responses vary, so it’s best to monitor how your body reacts and consider cutting back if you experience hormonal issues or conditions such as insulin resistance.

Recommendation: Try decaffeinated coffee, green tea or chicory tea.

15. Focus on gut health

The gut microbiome plays a vital role in regulating hormones, including estrogen, and emerging research highlights its broad impact on hormonal balance. A 2024 review published in Gastrointestinal Disorders suggested that supporting gut health with probiotics may offer meaningful benefits for hormone regulation.

The gut produces metabolites that can either support or disrupt hormone health. By influencing insulin sensitivity and appetite-regulating hormones, the microbiome directly affects metabolism and energy balance.

Recommendation: Maintain a diverse and healthy gut through probiotics, fiber-rich foods and mindful dietary choices. It can be an effective strategy for supporting overall hormonal health.

16. Beware of medications and birth control

Did you know some medications can disrupt your hormone balance and trigger side effects such as fatigue, appetite changes, sleep disturbances, low libido or even mood issues like sadness?

Drugs including corticosteroids, stimulants, statins, dopamine agonists, rexinoids, and glucocorticoids are among those known to affect hormones, so it’s important to stay informed, discuss potential side effects with your healthcare professional, and explore natural alternatives when appropriate.

Birth control is another common medication that alters hormone levels. By raising estrogen, “the pill” functions as a form of hormone therapy, but it can also contribute to complications tied to elevated estrogen levels.

Recommendation: Discuss with your healthcare professional about any medications you may be taking that can affect your hormones.

17. Limit or avoid drinking alcohol

Excessive alcohol consumption can disrupt the hormonal axis, with notable effects on reproductive hormones. Research published in Alcohol Research & Health found that alcohol abuse leads to hormonal disturbances linked to stress intolerance, reproductive dysfunction, thyroid issues, immune problems, and even psychological and behavioral disorders.

Recommendation: Consider going sober for 30 days, a trend that has taken hold.

18. Quit smoking

Smoking interferes with endocrine function by disrupting hormones such as estrogen and cortisol, but research shows that quitting can help restore these levels to normal. This makes giving up smoking a powerful step toward naturally balancing your hormones.

Recommendation: Set a quit date, remove cigarettes and use support networks; consider nicotine replacement therapies, too.