Your Ultimate Guide to Supporting Hormone Health, According to Doctors

8 min readHormones are responsible for a lot—and when they fluctuate, they can affect your period, mess with your energy and sleep, and even decrease your sex drive. But a hormonal fluctuation isn’t always a cause for concern.Generally speaking, a hormone issue can occur anytime your typical hormone fluctuations are disrupted and your well-being is impacted. It could be due to genetic factors like polyendocrine metabolic ovarian syndrome or PMOS (formerly known as polycystic ovary syndrome or PCOS), thyroid disease, environmental factors like chronic stress or major weight changes, or even certain medications, says Li-Shei Lin, MD, PhD, an ob-gyn and reproductive endocrinologist at Reproductive Partners Fertility Center in San Diego.However, “our hormones fluctuate on purpose—they’re not meant to stay the same every day,” adds Dr. Lin. They change with our sleep-wake cycles, menstrual cycles, and even stress levels, so there’s no such thing as a perfect balance. Instead, the goal should be “hormonal harmony—where the body’s regulatory systems are working smoothly and symptoms are manageable,” says Rekha Kumar, MD, the head of medical affairs at Found and associate professor of clinical medicine and attending endocrinologist at Weill Cornell Medical College.Ahead, endocrinologists dive into what constitutes a hormone issue versus a normal fluctuation—plus, potential treatment methods and natural ways to keep your hormones functioning as they should.Key Hormones to KnowMost of the time when people say their hormones are imbalanced, they’re talking about estrogen and progesterone, the main players in the menstrual cycle. But there are many other important hormones at play in our systems as well, including adrenal hormones like cortisol (which affect energy and stress), thyroid hormones (which regulate metabolism), insulin (for blood sugar balance), and even melatonin (for sleep).While achieving a “perfect balance” is a myth, things can get out of whack when there is either too much or too little of one or more hormones in the bloodstream, says Dr. Kumar. That might show up in your body as some out-of-the-ordinary symptoms. Speaking of...Signs That Your Hormones Are Out of WhackHere are some of the most common signals that your hormones are off, per Dr. Lin:Irregular or missing periods​Persistent fatigue or low energy​Mood swings, anxiety, or irritabilityTrouble sleeping or waking up unrefreshedHair thinning, acne, or skin changesWeight gain or difficulty losing weight​Hot flashes, night sweats, or decreased libido“Symptoms often stem from disruption in the body’s natural rhythms—like poor sleep affecting melatonin and cortisol, or high stress impacting reproductive hormones,” Dr. Lin says. “The good news is, many of these imbalances are reversible, especially when you gently restore the body’s natural cycles through lifestyle support and, when necessary, medical care,” Dr. Lin adds. (More on treatment methods soon.)Causes of Hormonal ImbalancesSometimes, your hormones may get thrown out of whack due to stress, weight changes, PMS, or medications. And, of course, there are dramatic hormone shifts in perimenopause and menopause. “Research shows that 80 to 85 percent of women will experience symptoms during this stage of life, and many times, those symptoms can be debilitating,” says Carla DiGirolamo, MD, a reproductive endocrinologist and head of endocrinology at Eternal, a performance health company for athletes. (Brain fog and insomnia, we’re looking at you!)But Dr. Lin says that imbalances can also be due to hormone-related conditions such as:Polyendocrine metabolic ovarian syndrome (PMOS): a metabolic and hormonal condition that affects ovulation.Thyroid disorders: hypothyroidism or hyperthyroidism, which may impact mood, metabolism, and cycle regularity.Premature Ovarian Insufficiency (POI): when the ovaries slow down earlier than expected.Estrogen dominance or low progesterone: can lead to heavy periods, breast tenderness, PMS, and more.Other conditions associated with hormonal abnormalities include Cushing’s disease, diabetes, and hypothalamic amenorrhea, which is when your period stops or becomes irregular, Dr. DiGirolamo says. Note: Hypothalamic amenorrhea can occur in athletes and active people due to low energy availability (LEA) or relative energy deficiency in sport (RED-S)—basically, when the body doesn’t have enough nourishment or energy to support physiological functions, she says. Additionally, if you’re having PMS symptoms like mood changes, irritability, or even depression that last more than a few days or significantly disrupt your life, it’s worth checking in with a provider.6 Ways to Support Your Hormone Health1. Move your body regularly.“Physical activity helps regulate important hormones such as insulin, cortisol, estrogen, and progesterone, which have numerous effects on our physical, emotional, and cognitive health,” says Sheeva Talebian, MD, a reproductive endocrinologist, and co-founder of CCRM Fertility New York. “Exercise also helps modulate estrogen levels, which can help reduce risk of conditions like endometriosis, PCOS [PMOS], and even breast cancer.”Generally speaking, the American Heart Association (AHA) recommends at least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes of vigorous activity (or a combination of both) every week. Strength training at least two days per week can also be helpful for maintaining overall health, per the AHA. It’s also worth noting that high-intensity workouts tend to trigger a stress response in the body, which leads to spikes in cortisol and adrenaline. This can be okay in the short-term, as long as you’re recovering and not overtraining, but try to mix up your routine with lower-intensity workouts as well.2. Get consistent, high-quality sleep.“Our entire hormonal system follows a circadian rhythm, and when sleep is disrupted, everything from melatonin to cortisol to reproductive hormones can fall out of sync,” Dr. Lin says. Poor sleep is linked to imbalances in hormones like insulin, cortisol, and leptin, per a 2025 review of studies on the association between sleep disturbances and metabolic dysfunction in Biochemical and Biophysical Research Communications. Also, anywhere from 40 to 69 percent of people going through menopause experience sleep disturbances, according to a 2024 review in Menopause. So, you need quality sleep when your hormones are changing (at any stage).For most women, getting 5 to 9 hours of sleep per night can help combat insulin resistance and elevated leptin, both of which are associated with metabolic syndrome (having multiple conditions like high blood pressure, sugar, and cholesterol) and hormone-related weight gain, Dr. Talebian says.3. Lower your sugar intake.It’s okay to have a bit of sugar from time to time, but consuming high amounts of sugar has been associated with type 2 diabetes, weight gain, and it might interfere with certain metabolic processes, per a 2022 review published in Clinical Gastroenterology and Hepatology. (Even non-sugar sweeteners might affect your gut microbiome!)“Eating too much sugar can cause insulin resistance and inflammation, which can negatively interfere with hormone balance,” Dr. Talebian says. Limiting sugar intake can help you reduce risk of conditions like hyperinsulinemia, which can disrupt your cycle and affect ovarian hormones, she says.The AHA recommends women consume no more than six teaspoons (about 25 grams or 100 calories) of added sugar per day. Choosing whole, unprocessed carbohydrates can help make a difference, Dr. Lin says.4. Get enough fiber, protein, and healthy fats in your diet.High-fiber diets promote healthy estrogen levels, Dr. Talebian says. Fiber also helps keep your blood sugar in check, per Harvard Health, which can be helpful if you’re navigating hormonal challenges and trying to regulate your sugar levels. Plus, it stimulates signals from the gastrointestinal tract to parts of the brain involved in appetite regulation, so you’ll stay fuller for longer, per a 2024 review in Critical Reviews in Food Science and Nutrition.Similarly, eating protein can help decrease ghrelin, the hunger hormone, per a 2025 study in Obesity Pillars that looked at the effects of high-protein versus high-fat snacks on overweight and obese women. Getting fiber and protein in your diet regularly will help you avoid spikes and manage your appetite and metabolism, Dr. Talebian says.Check out our Ultimate Protein + Fiber Guide for Delicious RecipesAdditionally, “healthy fats (like avocado and nuts) can help synthesize hormones like estrogen and progesterone, which are so important for women’s health,” Dr. Talebian says. In general, she recommends adding fibrous foods like beans, oatmeal, and veggies into your diet, along with healthy fats like avocado and nuts.5. Take care of your gut health.“Disruptions in the gut microbiome have been linked with hormonal conditions such as PCOS [PMOS], thyroid dysfunction, and the imbalances associated with perimenopause,” Dr. Talebian says. Your gut microbiota plays a key role in regulating estrogen levels, per a 2025 review in Frontiers in Endocrinology. There is also growing evidence to suggest that they have a “bidirectional relationship” (meaning estrogen influences gut health, and vice versa), per the review.Eating a diverse diet rich in “good” bacteria can help promote healthy estrogen activity, Dr. Talebian says. She recommends incorporating foods like probiotic-rich yogurts, as well as pickled or fermented foods, into your diet.6. Try to manage stress.“Chronic stress raises cortisol levels, which can interfere with ovulation, disrupt sleep, and throw off other hormone systems,” Dr. Lin says. It’s also been linked to metabolic disorders like diabetes (and a slew of other physical and mental health challenges). Additionally, stress can impact your thyroid hormone levels, which may exacerbate autoimmune thyroid disease, per a 2024 study in the Journal of Family Medicine and Primary Care. So, “stress management isn’t just nice to have—it’s a cornerstone of hormone health,” Dr. Lin adds.Managing your stress can look like mindfulness, exercise, deep breathing, or even stimulating your vagus nerve. Yoga and meditation can also help you regulate cortisol levels and improve your mood, Dr. Talebian says.When to See a DoctorTrust your instincts—if something feels off, despite making the lifestyle changes above, it probably is, Dr. Lin says. “Start by tracking your symptoms and cycles, and bring that info to a trusted healthcare provider who can order the right tests and really listen to your story,” she adds.Depending on your symptoms, a doctor might want to test your thyroid, reproductive hormones, adrenal hormones, and/or a combination of many hormones to see what’s going on. Because everyone’s body is different, your doctor will have to assess both your lab results and your specific symptoms to determine whether or not there’s a potential underlying condition.After testing, your treatment options will depend on the cause of your hormonal disruption, Dr. DiGirolamo says. For example, if you have a thyroid disorder, medication is usually required. If you’re dealing with LEA or RED-S, the best course of action is to correct the energy imbalance by managing nutrition and training, and in these cases, meds usually aren’t helpful, she says. For type 1 diabetes, insulin is required, and for type 2 diabetes, nutrition and exercise can often be enough, she says, along with meds that help with insulin sensitivity.There are also supplements that can be helpful in certain cases, like inositol for PMOS and magnesium for PMS—but supplementation should always be guided by a professional.Overall, hormone health is complex and not necessarily something to worry about if you feel okay. But if you’re concerned about a potential imbalance—or if you simply feel something is out of whack—it’s best to seek help from an endocrinologist or another trusted provider before panicking. “Supporting hormone health doesn’t always mean doing more—it can mean doing what works best for your unique body,” says Dr. Lin.Meet the experts: Li-Shei Lin, MD, PhD, is an ob-gyn and reproductive endocrinologist at Reproductive Partners Fertility Center in San Diego. Rekha Kumar, MD, is the head of medical affairs at Found and associate professor of clinical medicine and attending endocrinologist at Weill Cornell Medical College. Carla DiGirolamo, MD, is a reproductive endocrinologist and the head of endocrinology at Eternal. Sheeva Talebian, MD, is a reproductive endocrinologist, and co-founder of CCRM Fertility New York.