7 Ways to Maintain Hormonal Balance the Natural Way (Men & Women) 

Are you tired, cranky, gaining or losing weight, having skin issues or low libido? If that is the case, you are not alone. Hormonal imbalance is a common phenomenon in female health and can cause one or many of these symptoms. Those troubles can indicate an underlying health issue that often gets ignored until the problem ends everyday life. From oestrogen dominance in females to low testosterone in males, hormonal health is a significant factor for energy, mood, fertility and even immunity. To help you, we have listed one of the most effective ways to maintain your hormonal balance naturally. 

Here are seven proven ways for men and women to balance hormones naturally: 

1. Prioritise Nutrient-Dense Foods 

A well-balanced diet without processed food, excessive sugar or refined carbohydrates directly impacts insulin. It eventually affects cortisol and sex hormones, producing a well-functioning hormonal system. 

Here is what you can adopt: 

• Prioritise Whole Foods: Centre your meals around vegetables and fruits. Add lean proteins (fish, poultry or legumes such as beans or lentils), whole nuts, seeds and grains (including oats, quinoa and brown rice). The food groups are sources of key vitamins, minerals, antioxidants, fibre, and more. 

• Healthy Fats: Healthy fats are the building blocks of hormones, including steroid hormones, for example, oestrogen and testosterone. Eat avocados, olive oil, nuts (almonds and walnuts), and seeds (chia, flax and pumpkin). Fish high in fats — salmon, mackerel, sardines — have omega-3–3 fatty acids. Omega-3s help to reduce inflammation, and this can assist hormonal health. 

• Limit Sugar and Refined Carbohydrates: Added sugars in the diet can elevate insulin levels, and if those levels are chronically high, they may contribute to insulin resistance. It has a significant effect on metabolic hormones & can trigger PCOS. Reduce sugary beverages, snacks, sweetened dressings, white bread, pasta, and other processed foods. 

• Maintain Sufficient Proteins: Every meal should contain an adequate amount of protein. Protein aids in stabilising blood sugar levels, supporting satiety and weight management, and is vital through hormones and various other bodily functions. 

2. Take Proper Sleep 

• Don’t ever underestimate the importance of quality sleep. Our body can control cortisol, growth hormones, and melatonin when we sleep well. Chronic sleep deprivation consistently alters stress hormones and increases the degree of insulin resistance.  

• Get 7 to 9 hours of sleep: This is ideal for most adults. 

• Keep your internal clock in check: If possible, sleep and wake up simultaneously every day–including weekends. 

• Establish a calming bedtime routine: Avoid screens (tablets, phones, TVs) at least one hour before bed. You could read a book, take a warm bath or even gently stretch. 

• Optimise the sleep environment: Ensure your bedroom is quiet, dark, and calm. These elements will help you have better sleep. 

3. Support Gut Health with Probiotics 

The gut plays a significant role in digestion and hormone regulation. It is also responsible for hormonal homeostasis, helping to break down oestrogen, promoting insulin sensitivity and absorption of nutrients, and aiding digestion. Improve your gut health to maintain your hormonal balance. Here are a few things you can consider: 

• Prebiotic fibres, such as onions, garlic, and leeks (as well as bananas and oats), fuel the growth of beneficial gut bacteria, so always make sure you eat some fruit. 

• Include protein-rich fermented foods with probiotic cultures, including yoghurt, kefir, kimchi, and sauerkraut. 

• Support Gut Lining: Chronic inflammation can damage the lining of the gut, so addressing stress and dietary triggers that might lead to inflammation is key. 

• Consider Targeted Support: You can consider dietary supplements with probiotics to directly introduce the required good bacteria into your system. 

Check the types of lactobacillus probiotics available in the supplements before consuming. For women balance of bacteria in their gut and vagina are critical for healthy and comfortable living. Women-specific probiotics like Arravite’s Women’s Healthy Microflora Probiotic will ensure overall wellness. Similarly, men can also look for probiotics containing strains of lactobacilli for gut health. 

4. Manage Stress with Mind-Body Practices 

Chronic stress triggers the release of cortisol, which affects reproductive hormones like oestrogen, progesterone and testosterone. Over time, this results in adrenal burnout, reduced libido and poor quality of sleep. 

Incorporating meditation, yoga, deep breathing, and journaling into daily life can help reduce stress substantially. Just a 10-minute walk can change one’s outlook, and when paired with time spent in nature, it can help put your nervous system into a “rest and digest” mode.  

5. Exercise, But Don’t Overdo It 

Physical activity improves insulin sensitivity, increases testosterone levels, and enhances mood through endorphin release. Still, everything has its limits. Engaging in high-intensity training or over-exercising increases cortisol levels and disrupts hormonal balance. 

Add resistance training, walking, gentle cardio, and pilates to your routine. For women, aligning workouts with the menstrual cycle (like lighter activity during the luteal phase for the premenstrual phase) can optimise hormonal balance. 

6. Ditch Hormone-Disrupting Products 

Everyday household items have endocrine disruptors – chemicals that imitate or obstruct hormonal functions. Such everyday products are used in plastic bottles, cosmetic items, cleaning supplies, and tap water. 

To protect your hormones, you can: 

• Replace containers with BPA-free ones. 

• Use natural skincare and cleaning products. 

• Use a water filter to reduce fluoride and chlorine. 

• Changing the environment can be beneficial for your hormonal health. 

7. Consider Herbal & Natural Supplements 

Sometimes, eating food may not be sufficient for the body. In such cases, herbal supplements like maca root and vitex agnus-castus help naturally produce and balance hormones. 

Men can enhance their testosterone with fenugreek and tongkat ali. Women can take evening primrose oil and vitamin B6 to help with oestrogen balance and alleviate PMS symptoms. 

However, always consult a healthcare provider before starting any supplement, especially if you’re taking medications or dealing with pre-existing conditions. 

Start Balancing your Hormones Naturally 

Hormonal balance is not a quick fix. It’s a long-term commitment to better living. But by addressing the root causes and giving your body what it needs, you’re setting the stage for more energy, better moods, clearer skin, and overall vitality. So, start with a tiny change. Maybe it’s choosing probiotic-rich foods, replacing your plastic bottle, or adding one extra hour of sleep each night. These habits build over time and can truly transform your well-being.