Discover the essential guide to women’s hormone health. Learn to identify hormonal imbalances, their impact on weight, menstrual cycles, and overall well-being.

Women's hormone health

Hormones are like the behind-the-scenes directors of our bodies, especially for women. From puberty to menopause, these little chemical messengers—like estrogen, progesterone, and testosterone—are calling the shots. They affect everything from fertility and metabolism to mood swings and energy highs (or lows). But despite how powerful they are, a lot of women don’t realize just how much these hormones impact their overall health.

For years, the importance of women’s hormone health was brushed aside. When women experienced hormone-related changes—like hot flashes during menopause—those symptoms were often chalked up to “just getting older” or worse, dismissed as purely emotional. It wasn’t until the mid-20th century, when endocrinology made some breakthroughs, that hormone replacement therapy became a real option for women dealing with things like menopause.

Fast forward to today, and the conversation around hormones is shifting. More and more women are realizing just how important it is to keep their hormones in check for long-term health and happiness. Whether you’re dealing with PCOS, trying to boost your energy, or just looking to feel more like yourself, getting your hormones balanced is key to living your best life. And the good news? By focusing on your diet, making some simple lifestyle tweaks, and practicing a little self-care, you can keep those hormones in harmony and avoid potential health complications down the road.

So, for all those reasons and more, we asked FLCCC Senior Fellow Dr. Kristina Carman to help. And so she created a guide devoted to improving your hormones and women’s health overall. Introducing FLCCC’s Guide to Women’s Hormones & Health! If you want to balance your hormones, click below to download this free guide.

Guide to women's hormones and health

Did You Know Health Conditions Can Be Linked to Hormonal Imbalance?

If you’ve never thought about the certain hormones that keep our bodies regulated, you might be wondering what all the fuss is about. Hormones are chemicals that float around the bloodstream and mostly come from various glands inside us (thyroid gland, endocrine gland, etc.). If our hormones are in low levels (or high levels), we could feel off… tired, sluggish, moody, and even angry.

And who wants to feel that way?! This guide attempts to give you simple and natural ways to begin to regain optimal health. In fact, this guide is the first in a series of guides dedicated to women’s health. Have a listen to this message from Dr. Carman about what’s in store, in this guide and the coming weeks!


Here’s what this guide covers:

  1. Diet/Nutrition for Hormonal Health
  2. Lifestyle Changes to Support Hormone Health
  3. Healthy Elimination for Hormonal Balance
  4. Hormonal Awareness: Understanding Fluctuations and Imbalances
  5. Emotional and Mental Health in Hormonal Balance
  6. Self-Care and Body Awareness for Hormonal Health

1. Diet/Nutrition for Hormonal Health

eating for hormone health

The food you eat plays a significant role in hormone production and balance. Prioritizing a nutrient-dense diet filled with the right kinds of fats, proteins, and carbohydrates can have a profound effect on your hormone levels.

  • Protein for Hormonal Support: Protein is essential for producing hormones and stabilizing blood sugar levels, which directly influences hormone balance. High-protein foods such as chicken, eggs, lentils, and fish not only help to lower ghrelin (the hunger hormone) but also support overall hormonal health.
  • Healthy Fats for Hormone Production: Healthy fats like those found in avocados, nuts, seeds, and fatty fish (e.g., salmon and sardines) are crucial for hormone production. Without adequate healthy fat intake, your body’s ability to produce hormones, such as estrogen, can be compromised.
  • Balancing Blood Sugar: Consuming too much sugar and refined carbs can lead to insulin resistance, which in turn disrupts your hormonal balance. Instead, focus on complex carbohydrates and fiber-rich foods like leafy greens, whole grains, and vegetables to keep blood sugar stable.
  • Gut Health and Hormones: A healthy gut is key to hormone regulation. Probiotics found in yogurt, kefir, and fermented foods support digestion and hormone health by ensuring your gut can effectively break down and process hormones like estrogen.

2. Lifestyle Changes to Support Hormone Health

lifestyle tips for hormone health

Beyond diet, your lifestyle choices significantly impact your hormonal health. Small, sustainable lifestyle adjustments can help maintain balance and prevent hormonal imbalances.

  • Managing Stress and Cortisol: Chronic stress elevates cortisol levels, which can interfere with other hormones such as estrogen and progesterone. Incorporating stress-management techniques such as yoga, meditation, or deep breathing can lower cortisol and promote overall hormone balance.
  • Exercise for Hormonal Balance: Regular exercise has a positive effect on hormone regulation, especially estrogen. Activities like walking, swimming, or strength training can reduce the risk of hormone-related conditions like PCOS and help maintain a healthy weight.
  • Sleep and Hormones: Poor sleep patterns disrupt the production of hormones like melatonin and cortisol. Establishing a consistent sleep routine, avoiding blue light before bed, and getting 7-9 hours of rest each night can restore your body’s natural hormonal rhythm.

3. Healthy Elimination for Hormonal Balance

support healthy awareness

Proper elimination of toxins and excess hormones is essential for maintaining hormonal balance. Your body’s detoxification systems—including the liver, kidneys, and gut—rely on regular elimination to keep hormones like estrogen in check.

  • Fiber for Hormonal Elimination: Fiber helps your body eliminate excess hormones, like estrogen, through your digestive tract. High-fiber foods such as sweet potatoes, apples, beans, and avocados aid in this process by ensuring you stay regular and flush out toxins.
  • Staying Hydrated: Drinking enough water supports your liver and kidneys in eliminating toxins. Aim for at least half your body weight in ounces of water each day to help your body detoxify effectively.
  • Sweat It Out: Sweating is another natural way your body eliminates toxins, including excess hormones. Regular exercise, sauna sessions, or other sweat-inducing activities can help your body detoxify and balance hormone levels.

4. Hormonal Awareness: Understanding Fluctuations and Imbalances

hormone awareness

Understanding how hormones fluctuate throughout life is critical to maintaining balance. Hormonal changes are normal, but imbalances can lead to unwanted symptoms and health issues.

  • Symptoms of Hormonal Imbalance: Common symptoms of hormonal imbalance include fatigue, weight gain, mood swings, and irregular menstrual cycles. If left unmanaged, hormonal imbalances can lead to conditions such as PCOS or thyroid disorders.
  • Hormonal Imbalances in Women: Conditions like PCOS, endometriosis, and thyroid issues are often linked to hormonal imbalances. For instance, excess androgen production in PCOS can cause symptoms such as irregular periods and weight gain. Understanding the root causes of these conditions can help in managing them effectively.

5. Emotional and Mental Health in Hormonal Balance

emotional mental wellbeing

Your emotional and mental health is closely tied to your hormones. Hormonal shifts—especially during the menstrual cycle, pregnancy, and menopause—can affect mood and energy levels.

  • The Mind-Body Connection: Hormones like estrogen and progesterone play a big role in mood regulation. Low estrogen levels can cause anxiety, irritability, and even depression, particularly during perimenopause or menopause. Keeping your hormones balanced through lifestyle choices can improve your emotional wellbeing.
  • Supporting Emotional Health: Practices like mindfulness, journaling, and deep breathing exercises can help reduce stress and create emotional balance. By addressing stress and anxiety head-on, you can prevent hormone imbalances that lead to mood swings or emotional exhaustion.

6. Self-Care and Body Awareness for Hormonal Health

self-care body awareness

Taking care of yourself is fundamental to maintaining hormonal health. Understanding your body’s needs and paying attention to hormonal changes can make a big difference.

  • Self-Care for Hormonal Balance: Incorporating simple self-care routines into your day, like dry brushing, taking relaxing baths, or practicing meditation, can help reduce stress and promote hormonal balance. Self-care isn’t just about relaxation; it’s about nourishing your body and mind.
  • Tracking Your Menstrual Cycle: Monitoring your menstrual cycle can help you understand how hormonal fluctuations affect your body. Using a cycle-tracking app can help you notice patterns in energy, mood, and physical symptoms, allowing you to adjust your lifestyle accordingly.

Wrapping Up

Maintaining hormonal balance is essential for women’s overall health and wellbeing. Through proper nutrition, lifestyle changes, stress management, and self-care, you can support your hormones and prevent imbalances. Whether you’re navigating your menstrual cycle, dealing with menopause, or managing a condition like PCOS, understanding your hormones and how to balance them will help you feel more vibrant and in control of your health.

More on: Chronic Illness | Hormone Health | Women's Health