What exactly do I mean when I say 'balance your hormones'?

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I'm mainly referring to estrogen dominance, or high estrogen in relation to progesterone. This imbalance is one of the most common I see in women of childbearing age, and it can cause frustrating PMS symptoms like acne, breast tenderness, bloating, mood swings and heavy, painful periods.

 

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But while estrogen dominance is common, it’s not the only imbalance that can be at the root of your symptoms. Hormonal health is complex, and other hormones might be playing a role — like progesterone, testosterone, cortisol and even thyroid hormones. 

 

 

Let's deep dive into these 5 most important hormones for women and what can happen when they’re out of balance:

 

 

1. ESTROGEN

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What it does: Estrogen isn’t just a reproductive hormone — it plays a role in nearly every system of your body. Alongside progesterone, it regulates the menstrual cycle and helps thicken the uterine lining to prepare for pregnancy. But beyond that, estrogen promotes bone density, supports serotonin production, helps regulate metabolism, promotes collagen production and skin elasticity and is the primary regulator of mitochondria.

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High Levels: High levels are more common in women of younger age. Signs are PMS, painful or heavy periods, mood swings, acne, breast tenderness, bloating and can even play a role in endometriosis and PCOS.

 

So what can cause high estrogen?

 

Estrogen levels can become elevated for several reasons, especially in today’s environment:

 

• Exposure to xenoestrogens – These are synthetic compounds that mimic estrogen in the body and are commonly found in plastics, pesticides, conventional makeup, household cleaners, perfumes, and body care products.

• Poor liver detoxification – The liver plays a major role in breaking down and clearing excess estrogen. If it’s not functioning optimally (due to stress, nutrient deficiencies, alcohol, or toxin exposure), estrogen can build up.

• Constipation – Once the liver packages estrogen for removal, it’s sent to the gut to be eliminated. If you’re not pooping daily, that estrogen can get reabsorbed into the bloodstream — leading to a hormonal traffic jam .

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What can you do?

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• Reduce exposure to xenoestrogens -

Swapping plastic containers for glass or stainless steel

Choosing natural body care and makeup products

Avoiding conventional candles, air fresheners, and perfumes

Using gentle, non-toxic cleaning products

Choose organic foods, especially the dirty dozen

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• Give your liver some love - 

Drink dandelion root tea and lemon water regularly, especially in the luteal phase

Include cruciferous veggies like broccoli, cauliflower, arugula, and Brussels sprouts — they’re rich in compounds that support liver detox

Try castor oil packs over the liver  — they promote lymphatic drainage and liver function (not in menstrual phase because it promotes bleeding)

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• Prioritize fiber -

Aim for 25–30 grams per day, most women aren't getting enough and it really makes a difference.

Include flaxseeds, chia seeds, beans, lentils, fruits, and vegetables (check my posts on IG & Tik Tok for more fiber rich foods)

Drink enough water to keep things moving

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• Support progesterone production - 

Eat foods rich in vitamin B6 like chickpeas, bananas, and potatoes

Include vitamin C–rich foods like oranges, bell peppers, and strawberries

Don’t under-eat — your body needs enough calories and healthy fats to make hormones

Prioritize stress management, since chronic stress can lower progesterone levels

 

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Low Levels: vaginal dryness, hot flashes, night sweats, brain fog, disrupted sleep, and osteoporosis. Usually common in menopause as there is a natural decline in ovarian function as we age. However, there are some other reasons that estrogen can be low:

 

• Post-birth control – After coming off the pill, your body may take time to regulate estrogen production again.

• Chronic stress – Long-term stress can disrupt the hormonal signals between the brain and ovaries, impacting estrogen levels.

• Low body fat – Estrogen is partly produced in fat tissue, so very low body fat percentages can contribute to low levels.

• Over-exercising – Intense or excessive exercise without adequate recovery or nutrition can also lower estrogen levels.

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What can you do?

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• Eat enough — especially healthy fats like avocado, olive oil, and nuts to support hormone production

• Include phytoestrogens — like flax seeds, organic tofu, and legumes, which can offer gentle estrogenic support

• Reduce stress — and focus on getting enough rest and recovery

• Avoid excessive high-intensity training — and opt for more restorative movement like walking, yoga, or strength training with rest days

 

 

2. PROGESTERONE 

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 What it does: Along with estrogen, regulates the menstrual cycle. It's a calming hormone, calms the brain by regulating GABA, an inhibitory neurotransmitter, helps regulate sleep and mood and supports pregnancy. Progesterone naturally rises after ovulation and drops if pregnancy doesn’t occur, triggering your period.

 

High Levels: 

High progesterone usually only happens during pregnancy. Outside of pregnancy, it's rare but  can occur due to:

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• Ovarian cysts or tumors – Certain types of ovarian growths can secrete excess progesterone.

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• Hormonal medications – Taking synthetic progesterone (progestins), fertility treatments, or certain birth control pills can elevate levels

 

Low Levels: sleep issues, anxiety, sugar cravings, irregular bleeding, fertility issues

 

What causes low levels?

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Luteal phase defect -  

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Chronic stress - Cortisol and progesterone are both made from pregnenolone. If you're chronically stressed, body will prioritize making cortisol which can lead to low progesterone.

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Perimenopause - Usually occurs between 35 - 50 where ovaries no long ovulate and progesterone drops. 

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Low Thyroid - 

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What can you do?

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•  Eat B6-Rich Foods

Vitamin B6 is essential for progesterone production and helps support healthy luteal function.
Try: chickpeas, bananas, turkey, sweet potatoes, and salmon.

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• Get Enough Vitamin C

Studies show that vitamin C may boost progesterone levels by supporting the corpus luteum (the gland that produces it after ovulation).

Try: bell peppers, kiwi, oranges, broccoli, and strawberries.

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• Manage Stress (Seriously!)

Chronic stress steals resources from progesterone production (hello, pregnenolone steal). Cortisol will always win if your body feels unsafe.
Try: deep breathing, walks in nature, journaling, or saying no to things that drain you.

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• Support Ovulation

You can’t make progesterone without ovulation! Supporting ovulation with blood sugar balance, enough calories, and reducing inflammation is key.
Eat regular, balanced meals and make sure you’re not under-eating — especially healthy fats and complex carbs.

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• Try Seed Cycling

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Eating sesame and sunflower seeds during the luteal phase may gently support hormone balance and progesterone levels (while also giving you fiber and zinc).

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3. CORTISOL

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What it does: This is the stress hormone, it's the most important because you can't live without it. Cortisol and progesterone are both made from pregnenelone. If you're chronically stressed, body will prioritize making cortisol which can lead to low progesterone.

 

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High Levels:

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Low Levels:

 

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4. TESTOSTERONE

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What it does: Women actually need testosterone for motivation, libido, confidence and muscle mass, but we need the right amount. Not too little, not too much.

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High Levels:

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Low Levels:

 

 

5. THYROID HORMONES (T3 & T4)

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What it does: Regulates metabolism, energy, mood. Almost every cell in body has a receptor for thyroid.

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High (hyperthyroid): insomnia, anxiety, weight loss

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Low (hypothyroid): depression, cold hands and feet, hair loss, difficulty losing weight, constipation

 

 

 

Now that you have a better idea of how hormones work, you have a better idea of what you your imbalance may be. Now when trying to fix that imbalance, I always recommend starting with food and lifestyle first.

 

If you've changed your diet, you're getting your movement and you're sleeping properly but still experiencing symptoms, I highly suggest that you get your hormones tested.