5 healthy habits for balancing hormone levels

Hormones play a crucial role in our overall health and well-being, influencing our mood, energy levels, metabolism, reproductive health and more. However, hormone levels can fluctuate for many reasons—aging, life transitions such as perimenopause and menopause, certain medical conditions like polycystic ovvarian syndrome (PCOS), or simply as part of the natural menstrual cycle. Hormone levels can also vary from person to person, and what's considered "normal" may be different for everyone.

If you're concerned about how your hormones may be affecting your well-being, here are some healthy habits that may help support overall hormonal balance:

Managing stress for hormonal health

When you're stressed, your body releases hormones like cortisol and adrenaline, triggering a "fight-or-flight" response. This can lead to physical changes such as increased heart rate, elevated blood pressure and rapid breathing. While occasional stress is normal, frequent stress can disrupt other bodily processes and increase the risk of health issues like inflammation, weight gain, anxiety and heart disease.
 

Managing stress is crucial for maintaining hormonal balance. Some effective strategies include:
 

• Practicing calming activities like yoga, deep breathing or meditation
• Journaling to process thoughts and emotions
• Engaging in community activities, such as volunteering
• Making time for hobbies and leisure activities
• Eating a nutritious diet rich in fruits, vegetables, whole grains, healthy fats and lean proteins
  
  

The power of sleep in hormone regulation

Your sleep schedule can have a big impact on many hormones, including the stress hormone cortisol. Lack of sleep can disrupt the balance of hormones that regulate appetite, such as ghrelin (which makes you feel hungry) and leptin (which helps you feel full). This imbalance can make it harder to keep healthy eating habits.
 

To promote healthy sleep habits:
 

• Try to wake up and go to bed at the same time every day
• Cut back on caffeine, especially in the afternoon
• Create a relaxing bedtime routine to help you wind down
• Keep a cool, quiet and comfortable sleeping environment
  
  

Physical activity: A key player in hormone balance

Regular exercise engages various bodily processes that can affect hormone fluctuations. For instance, physical activity helps improve your body's response to insulin, a hormone that regulates blood sugar levels and allows your body to use glucose for energy. Exercise can also help reduce stress hormones like cortisol and adrenaline.
 

The Centers for Disease Control and Prevention (CDC) recommends that adults engage in:
 

• At least 150 minutes per week of moderate-intensity activity (e.g., brisk walking)
• At least two days per week of muscle-strengthening exercises (e.g., weightlifting)
   

Reduce alcohol intake for hormonal health

Chronic and excessive alcohol consumption can disrupt the communication between your nervous, endocrine and immune systems. These disruptions may lead to hormonal imbalances that can:
 

• Increase your body's stress response
• Negatively affect reproductive health
• Weaken your immune system
• Raise your risk of certain cancers and other diseases
   

It's recommended to limit alcohol intake as much as possible, particularly given the association with alcohol use and increased cancer risk.

Eating healthy for hormonal balance

Balanced nutrition can help support hormonal health in multiple ways:
 

• Protein: Eating enough protein (0.36 grams of protein per bound of body weight) helps your body make protein-derived hormones that support many processes in the body, such as metabolism and appetite
• Healthy fats: Foods that are rich in healthy fats (e.g., olive oil, avocados, nuts, fatty fish) can help increase your body’s sensitivity to the hormone insulin
• Fiber: Fiber can also help improve insulin sensitivity by slowing down digestion and reducing spikes in blood sugar
   

Assessing your hormone levels

If you're concerned about how stress and other lifestyle factors may be affecting your hormone balance, it's important to talk with your healthcare provider. They can help determine whether hormone testing is right for you. They can also help you understand how your results fit in the bigger picture of your overall health. “When we experience stress, our bodies release cortisol, which can affect reproductive hormone levels such as testosterone, estrogen and progesterone and may impact fertility,” says Irene Cheung, APN, family nurse practitioner.

Want insights into your hormonal health? Labcorp OnDemand offers several hormone tests including:
 

• Estradiol (E2) Test: Estradiol is the most common type of estrogen. Low estradiol levels can impact your overall well-being, affecting your bones, brain, cardiovascular system and reproductive health. This test can help you learn more about your body’s estrogen levels
• Progesterone Test: Progesterone is an essential hormone for regulating menstruation and supporting pregnancy. Measuring your progesterone levels can help monitor and track ovulation
• Comprehensive Testosterone Test: This test provides insights on albumin and sex hormone-binding globulin (SHBG)—proteins associated with testosterone and how much testosterone is available for bodily functions—as well as levels of total testosterone and free testosterone
   

These tests can check your hormone levels, but they cannot diagnose health conditions. Always share your results with your provider so they can help you make informed decisions about your health. By incorporating these healthy lifestyle habits and staying informed about your hormonal health, you can take proactive steps towards achieving and maintaining hormonal balance. Remember, everyone's journey is unique, so work closely with your healthcare provider to find the best approach for your individual needs.