A hormonal imbalance can significantly affect overall health. Some factors are beyond a person’s control. However, making dietary and lifestyle changes can help restore a healthy hormonal balance.

The endocrine system circulates hormones, which perform various functions throughout the day.

Even small changes in hormone levels can have negative effects, including extra stress on the body. Symptoms can worsen over time, and a hormonal imbalance can lead to chronic issues.

For some people, making lifestyle changes can help restore proper hormone levels.

A note about sex and gender

Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Learn more.

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Sleep may be among the most important factors for hormonal balance. Levels of some hormones may rise and fall throughout the day in response to factors such as sleep quality.

A small 2023 study with 100 participants found that levels of cortisol, ghrelin, and growth hormone increased during sleep deprivation, while leptin levels decreased.

The study authors also found that the participants with sleep deprivation had elevated glucose levels and insulin resistance, as well as reduced resting metabolic rates (RMR). The RMR estimates the number of calories a person burns during a period of inactivity.

Regularly getting a full, undisturbed night’s rest may help the body regulate hormone levels.

Exposure to blue light from devices such as cellphones and computer screens can disrupt the sleep cycle. The body responds to this light as if it were daylight and adjusts hormones in response.

A 2015 research review notes that exposure to any bright artificial lighting at night may confuse the body, causing it to suppress the hormone melatonin and negatively affecting many functions.

Avoiding artificial lights may help regulate hormone levels and restore a natural circadian rhythm.

A 2017 review points to a link between stress, the endocrine system, and hormone levels. The researchers argue that the link is strong, with even a low level of stress causing an endocrine response.

Stress leads to an increase in adrenaline and cortisol levels. If levels of these hormones are too high, they can disrupt the overall hormonal balance and contribute to effects such as obesity, mood changes, and even cardiovascular issues.

For this reason, it is important to find ways to reduce stress. According to a 2022 review, some research has suggested that listening to music reduces stress, but further studies are necessary before researchers can draw definite conclusions about this relationship.

The hormonal effects of regular exercise may prevent overeating. A 2023 review suggests that physical exercise may help manage binge eating disorder symptoms. However, the authors note that further research is necessary.

According to a 2017 review, regular physical activity reduces the risk of insulin resistance, metabolic syndrome, and type 2 diabetes.

A 2022 review supports the idea that chronic consumption of foods containing high levels of added sugar plays a role in issues such as metabolic disease and insulin resistance.

Limiting added sugar in the diet may help manage levels of certain hormones, including insulin.

Healthy fats may help maintain a balance of hormones that are involved in appetite, metabolism, and fullness.

A 2018 animal study suggests that medium-chain fatty acids, such as those found in coconut and red palm oils, may work to regulate the cells responsible for the body’s response to insulin.

Additionally, a 2015 study suggests that olive oil may help balance levels of glucagon-like peptide 1 (GLP-1), a hormone that regulates appetite and stimulates the digestion of fat and protein.

Fiber may play an important role in gut health and may help regulate hormones such as insulin.

The results of a small 2014 study with 22 participants suggest that some types of fiber also work to balance levels of other hormones, which may help people manage their weight.

The high levels of fats in some fish can contribute to heart and digestive health and may also benefit the brain and central nervous system.

A 2018 review suggests that eating a diet rich in oily fish may help prevent mood disorders such as depression and anxiety. Also, in some cases, adding oily fish to the diet may contribute to treating these disorders.

The omega-3 fatty acids in fatty fish may play a particularly significant role in balancing mood, though a full understanding of the link will require further research.

Regularly overeating may lead to metabolic issues in the long term, but a 2013 study suggests that even short-term overeating changes circulating levels of fats and increases oxidative stress.

The researchers also highlighted an increase in ceramides, which are fat cells in the skin, noting that a significant increase may promote insulin resistance. They called for further research in this area.

Tobacco smoke may disrupt levels of several hormones.

For example, according to a 2018 review, the smoke may affect thyroid hormone levels, stimulate pituitary hormones, and even raise levels of steroid hormones such as cortisol, which is linked to stress.

The following tips may help balance hormones in females:

Be wary of dairy products

Dairy foods are an important source of nutrients for many people. However, females who are concerned about levels of reproductive hormones may wish to use caution, especially before consuming cream or yogurt.

A 2016 study suggests that eating dairy can reduce levels of some reproductive hormones. In addition, the authors point to an association between eating cream and yogurt and missing ovulation. However, the link is unclear, and the researchers call for further studies.

Consider supplements and complementary therapies

There is some evidence that alternative therapies or supplements may help address some hormonal issues. However, a person should speak with a doctor before taking any supplements or trying complementary therapies.

For example, a 2023 review suggests that Chinese herbal medications may help improve the levels of certain hormones in females with infertility when people use them as a complementary therapy alongside in vitro embryo transfer. However, the authors note that further research on this topic is necessary to provide conclusive evidence.

Limiting alcohol consumption may benefit males.

A 2022 study from Korea found that the risk of testosterone deficiency increased more in males who drank more than eight alcoholic drinks per week and experienced facial flushing than in those who did not drink. However, no significant difference in testosterone levels occurred in males who did not experience facial flushing.

Additionally, a 2014 study of 1,221 Danish men ages 18 to 28 years found that even modest alcohol consumption may disrupt hormone levels in young men. The researchers noted a connection between regular alcohol consumption and reduced sperm quality, as well as changes in testosterone levels.

For males who are concerned about hormone levels, it may be best to limit or eliminate alcohol consumption.

Reducing intake of refined carbohydrates may benefit children, in particular.

Refined carbohydrates, such as white bread products and baked goods, may contribute to insulin resistance.

A 2014 study of children between the ages of 10 and 18 years in Mexico City found a link between diets high in refined carbohydrates and insulin resistance in children. Eliminating processed carbohydrate foods from the diet may help reduce this risk.

Hormones affect a wide range of bodily functions, and even small imbalances can have significant effects. For some people, making dietary and lifestyle changes can help restore a healthy balance.

The strategies in this article may benefit some people, but anyone who is concerned about their hormone levels should consult a healthcare professional.