Hormone Imbalances Explained: Causes & Natural Fixes
Introduction: Your Hormones Are Not Out to Get You
Your hormones are not the problem, specifically! Your hormones are simply chemical messengers responding to your environment, nutrition, and lifestyle. When your body is under stress from poor sleep, inadequate nutrition, or emotional stress, these chemical messages get disrupted.
This disruption results in symptoms like irregular periods, debilitating PMS, acne, fatigue, mood swings, cravings, and blood sugar issues. The good news is that tiny shifts in your daily nutrition and lifestyle habits can quiet these messages by improving your hormone balance and helping you to feel like yourself again!
Hormone Communication: Understanding the Stress Response
To understand hormone imbalances, it helps to know how hormones communicate through the body. Let’s start with your adrenal glands—tiny but mighty endocrine organs that regulate your stress response and influence your menstrual cycle, metabolism, and mood.
The Adrenal Glands and the HPA Axis
The adrenal glands work with the brain via a feedback loop called the Hypothalamus-Pituitary-Adrenal (HPA) axis. The HPA axis controls the stress response and regulates several hormones.
Here’s how it works:
In a stressful situation, the Locus Coeruleus (LC) in the brain instantly releases the neurotransmitter norepinephrine - the first responder.
The amygdala, the brain’s fear center, sends a distress signal to the hypothalamus to activate the stress response.
The hypothalamus secretes CRH (Corticotropin-Releasing Hormone), which tells the pituitary gland to produce ACTH (Adrenocorticotropic Hormone).
ACTH tells the adrenal glands to produce cortisol, DHEA, and neurotransmitters, like epinephrine and norepinephrine.
Once the hypothalamus detects the rise in cortisol levels, it turns down the stress response to restore hormone balance.
DHEA: The Unsung Hormone Hero
DHEA (dehydroepiandrosterone) is foundational for hormones health and the building block for estrogen and testosterone. It supports bone density, heart health, cognitive performance, immune function, and insulin sensitivity.
However, chronic stress and blood sugar imbalance can deplete DHEA thus reducing the amount of DHEA in the body, which in turn limits it’s ability to counteract the negative effects of cortisol and maintain reproductive hormone balance.
The Stress Response and it’s Impact on the Body
Cortisol initiates several physiological responses as part of the stress response:
The liver releases glucose, raising blood sugar to provide quick energy.
Insulin sensitivity decreases to get more energy to the muscles.
Blood pressure and heart rate increase, pushing more blood and oxygen to the muscles.
Digestion, fertility, and reproduction are down-regulated as energy is re-directed for survival.
Over time, this chronic stress state can disrupt the communication between the HPA axis and the HPO (Hypothalamus–Pituitary–Ovarian) axis, directly impacting menstrual health and fertility.
How Stress Disrupts the Menstrual Cycle
Your menstrual cycle relies on precise communication between the brain and the ovaries via the HPO axis.
The HPO Axis and Ovulation
The hypothalamus releases GnRH (Gonadotropin-Releasing Hormone) in a pulsatile fashion.
Depending on the GnRH pulse frequency, the pituitary gland releases FSH (Follicle-Stimulating Hormone) or LH (Luteinizing Hormone).
FSH - prepares follicles for maturity and ovulation - is secreted during the early follicular phase and late luteal phase when GnRH pulses are low and slow.
LH - initiates ovulation and the release of an egg - is secreted during the late follicular phase when GnRH is pulsating quickly.
After ovulation, the corpus luteum produces progesterone, which tells GnRH to slow down. At this point LH reduces and FSH increases to prepare the next round of follicles for the next cycle.
What Happens Under Stress
When cortisol is elevated for long periods:
GnRH pulses slow down, reducing FSH and LH.
Estrogen and progesterone drop, disrupting ovulation.
Anovulatory cycles (cycles without ovulation) become more common.
Progesterone receptors can become blocked by cortisol, even when progesterone is present.
The result? Hormone imbalances—irregular periods, PMS, infertility, and mood swings.
How to Fix Hormone Imbalances Naturally
Supporting your HPA and HPO axes starts with nutrition, stress management, and lifestyle changes that restore communication between your brain and your body.
1. Balance Your Blood Sugar
Keeping blood sugar stable is one of the most powerful ways to reduce cortisol and support hormone balance.
✅ Build a balanced plate:
20–30g of protein per meal (eggs, chicken, fish, tofu)
Healthy fats (avocado, olive oil, nuts, seeds)
Fiber-rich carbs (vegetables, fruits, legumes, whole grains)
✅ Timing tips:
Eat within 1–2 hours of waking
Have a protein-rich snack 30–60 minutes before bed (examples: Greek yogurt with chia and blueberries, walnuts, or half an avocado)
✅ Avoid under-eating: Chronic calorie restriction puts your body in a stress state, signaling to your hormones that the environment isn’t safe for reproduction.
2. Hydrate and Support Electrolytes
Aim for 8 oz of water every hour
Add a pinch of sea salt or drink electrolyte-infused water
Coconut water and bone broth are excellent for replenishing minerals
3. Reduce Caffeine and Alcohol
Both can raise cortisol and disrupt blood sugar. Swap for herbal tea, matcha, or decaf coffee while you’re supporting hormone recovery.
4. Manage Stress and Support Recovery
Chronic stress is the #1 hormone disruptor. Incorporate:
Deep breathing and meditation
Journaling and boundaries
Gentle movement (walking, yoga, or tai chi)
7–9 hours of quality sleep nightly
These practices remind your body that it’s safe—and when your body feels safe, hormones can rebalance naturally.
Key Takeaways
Hormones are messengers responding to your environment.
Chronic stress disrupts communication between the HPA and HPO axes.
Imbalances often show up as irregular cycles, fatigue, mood swings, or cravings.
Supporting blood sugar, managing stress, and prioritizing rest can help restore natural hormone balance.
Work With a Hormone Health Coach
If you’re struggling with hormone imbalances, irregular cycles, or chronic fatigue, personalized support can make all the difference.
Schedule a 1:1 coaching session with me to uncover your root causes and design a customized nutrition and lifestyle plan to rebalance your hormones and restore your energy.