Can You Support Hormones Naturally?

What Causes Hormone Imbalance in Women?

Hormone imbalance occurs when key hormones like estrogen, progesterone, and cortisol are either too high, too low, or out of sync with each other. This situation differs from the natural hormone fluctuations we expect throughout a woman's menstrual cycle.

In my practice, I meet women regularly who have been dealing with symptoms of hormone imbalance for months or even years before seeking help. Too often, they think, "It's just hormones." After discussing with friends, they may believe that bloating, fatigue, brain fog, or painful periods are normal. However, these symptoms indicate a deeper issue within the body.

Common Root Causes of Hormone Imbalance

• Chronic stress and elevated cortisol

• Under-eating or blood sugar imbalances

• Gut health issues

• Toxin exposure from everyday products

  
  

Many women I work with are in demanding roles as caregivers or professionals. They often push through when stress levels rise. While we might manage this in our early 20s, by our 30s, we often feel overwhelmed and burned out.

Common Signs of Hormone Imbalance

• Fatigue

• Mood swings

• Bloating

• Weight gain

• Irregular cycles

  
  

Many of these symptoms are linked to estrogen imbalance. To learn more, read my article on Estrogen Imbalance Symptoms + How to Balance Estrogen Naturally.

Will An IUD Affect Hormone Balance?

Hormones play a crucial role in many bodily functions, including:

• Energy

• Metabolism

• Mood and nervous system

• Long-term health

  
  

When a woman has an IUD or takes birth control, it can hinder communication between the brain and ovaries, affecting hormone production. Depending on other factors, such as inflammation, gut health, stress, and toxin load, this can lead to various symptoms.

👉 Read more about how an IUD can impact women's health and hormones in my article here.

How to Support Hormone Balance Naturally

1. Eat Enough + Balance Blood Sugar

Eating a balanced diet is essential for hormone health. This includes protein, carbs, and fats. If you restrict any macronutrient, it can quickly impact progesterone levels and mood.

Avoid under-eating. Skipping meals is a common mistake I see. Helping my clients find a meal routine that fits their busy lives is one of the first things we work on together.

While there's more to eating for hormone health, especially as we age, a good starting point is to clean up your diet. Reduce highly processed foods, added sugars, and unfamiliar ingredients. Include a variety of plants: vegetables, fruits, nuts, seeds, whole grains, and legumes. You can find plant-based, anti-inflammatory recipes by searching the Mediterranean Diet.

2. Reduce Chronic Stress + Support Your Nervous System

Chronic stress directly impacts cortisol levels, which can then affect hormones like insulin, progesterone, estrogen, and melatonin.

I understand the overwhelm busy moms face. I have struggled with cortisol dysregulation myself. If you feel this is a barrier, I recommend starting with my 4-week Nervous System Reset. This mini-course helps women regulate their nervous systems and simplify routines.

You may already know stress is a problem for you. However, if cortisol dysregulation is at play, you likely won't see improvements with more "self-care" time. Supporting your nervous system first is crucial. Learn more about how the nervous system and cortisol impact hormones here.

3. Prioritize Gut Health

Your gut plays a key role in hormone metabolism, especially estrogen. Certain microbes affect how our bodies eliminate estrogen.

Poor gut bacteria balance (dysbiosis) can release harmful molecules into our bloodstream, causing inflammation and affecting hormones. These bacteria can also contribute to chronic bloating and digestive upset.

Most women I work with see significant improvements in digestion, bloating, and regularity within the first four weeks. However, if dysbiosis or other gut conditions are present, we may run gut health testing to identify and address deeper issues.

4. Support Detox Pathways + Reduce Toxin Exposure

The liver is amazing and resilient, but we still need to prioritize liver support. Eating clean, staying hydrated, and avoiding toxins are essential. In more severe cases, we may need to add specific supporting herbs, teas, or a clinically tested detox protocol.

Everyday products, including skincare, food, beverages, and cleaning supplies, can disrupt our hormones. These are known as endocrine disruptors, and many can mimic estrogen in our bodies.

If you’re unsure where to start, I’ve compiled my favorite clean, non-toxic products that I personally use in my home—browse them here.

When to Get Hormone Testing Support

When symptoms persist, it's time to stop guessing. If you’ve tried “everything” and still feel off, the right information and guidance are crucial. Trying a new supplement or diet trend without proper insight is like throwing a cup of water on a raging fire.

Why guessing doesn’t work. Many symptoms we associate with hormones overlap with underlying issues. For instance, low libido could stem from low testosterone, cortisol dysregulation, or even low estrogen.

Hormone balance isn’t about doing more; it’s about addressing the right root causes. With the right support, your body can come back into balance.

If you’re ready for a personalized approach, learn more about my Hormone Testing + Nutrition Program.

Have questions? Reach out to me at info@lizriesen.com.

Liz Riesen, RD, CD

Registered dietitian and hormone health coach helping women address hormone imbalances, increase energy, and lose weight naturally. As a busy mom, I understand the need for a clear and realistic approach that fits into a hectic lifestyle. I developed my Foundations of Hormone Balance Method to achieve this! Helping women feel confident and comfortable in their bodies and with food is my passion.

Follow me @LizRiesen.