Top 10 Tips to Optimize Hormones Naturally

Hormonal imbalances can contribute to PMS, PMDD, PCOS, menopause symptoms, thyroid dysfunction, and insulin resistance. Supporting your body's natural hormone regulation through nutrition, lifestyle, and environmental awareness can reduce symptoms and enhance overall well-being.

1. Balance Blood Sugar for Hormonal Stability

Why it works: Blood sugar fluctuations disrupt insulin, cortisol, estrogen, and progesterone, worsening PCOS, PMS, and menopause symptoms.

• Hormonal Impact: Reduces insulin resistance (a major driver of PCOS) and stabilizes estrogen and progesterone.

• Best Practices:

  • Prioritize protein & healthy fats at breakfast to avoid energy crashes.

  • Limit refined carbs & sugar, which worsen PMS and PCOS symptoms.

  • Berberine, cinnamon, and myo-inositol improve insulin sensitivity.

  • Walk after meals to lower glucose spikes by 20–30%.

2. Support the Gut Microbiome

Why it works: The gut helps detox excess estrogen, regulates inflammation, and influences metabolic and stress hormones.

• Hormonal Impact: Reduces PMS, PMDD, and perimenopause symptoms by balancing estrogen.

• Best Practices:

  • Eat fermented foods (kimchi, sauerkraut, kefir, yogurt) for good gut bacteria.

  • Take probiotics, especially for PCOS, PMDD, and menopause-related gut changes.

  • Avoid artificial sweeteners and processed foods, which harm gut bacteria.

3. Seed Cycling for Hormonal Balance

Why it works: Seed cycling provides specific nutrients to support progesterone and estrogen levels throughout the menstrual cycle.

• Hormonal Impact:

  • Eases PMS & PMDD mood swings by balancing estrogen-progesterone ratios.

  • Regulates ovulation & reduces PCOS symptoms.

  • Supports perimenopause by promoting progesterone production.

• Best Practices:

  • Follicular Phase (Days 1–14): Flaxseeds & pumpkin seeds to support estrogen.

  • Luteal Phase (Days 15–28): Sesame & sunflower seeds to support progesterone.

  • Post-Menopause: A mix of all seeds provides ongoing hormonal support.

4. Optimize Magnesium & Key Nutrients

Why it works: Magnesium regulates cortisol, insulin, estrogen, and serotonin, improving mood, sleep, and metabolism.

• Hormonal Impact:

  • Reduces PMS cramps & PMDD mood swings.

  • Lowers insulin resistance in PCOS.

  • Eases perimenopausal anxiety and hot flashes.

• Best Sources: Dark leafy greens, avocados, nuts, and magnesium glycinate supplements.

5. Support Liver Detox for Estrogen Balance

Why it works: The liver detoxifies excess estrogen, preventing estrogen dominance (linked to heavy periods, PMS, and PCOS).

• Hormonal Impact:

  • Eases PMS & PMDD by regulating estrogen fluctuations.

  • Reduces PCOS symptoms by improving hormone clearance.

  • Lowers menopause bloating & brain fog.

• Best Practices:

  • Eat cruciferous vegetables (broccoli, cauliflower, kale, Brussels sprouts) to support liver detox.
    

  • Avoid alcohol and toxins that burden the liver.

6. Reduce Endocrine Disruptors in Skincare & Environment

Why it works: Endocrine-disrupting chemicals (EDCs) interfere with natural hormone production and metabolism, worsening PMS, PMDD, PCOS, and menopause symptoms.

• Hormonal Impact:

  • Xenoestrogens (BPA, phthalates, parabens) mimic estrogen, contributing to hormonal imbalances & estrogen dominance.

  • Reduces inflammation & toxin buildup, improving energy and hormone function.

• Best Practices:

  • Skincare & Beauty: Switch to paraben-free, fragrance-free, and natural products (e.g., mineral-based sunscreen, clean beauty brands).

  • Plastics: Avoid BPA plastics (use glass or stainless steel for food storage).

  • Household: Use eco-friendly cleaning products and avoid artificial air fresheners.

7. Regulate Cortisol & Reduce Stress

Why it works: Chronic stress disrupts progesterone, estrogen, testosterone, and thyroid hormones, worsening PMDD, PCOS, and menopause symptoms.

• Hormonal Impact:

  • Reduces PMDD mood swings (high cortisol worsens emotional dysregulation).

  • Improves PCOS by lowering cortisol-driven insulin resistance.

  • Eases menopause sleep disturbances.

• Best Practices:

  • Breathwork, yoga, and nature exposure lower cortisol by 30%.

  • Use a multivitamin such as the vitality capsule which contains magnesium and B vitamins

  • Prioritize slow, deep breathing before meals to reduce cortisol-driven insulin resistance.

8. Prioritize Sleep & Circadian Rhythm

Why it works: Sleep regulates melatonin, cortisol, and reproductive hormones. Poor sleep worsens PMS, menopause insomnia, and PCOS fatigue.

• Hormonal Impact:

  • Reduces PMS & PMDD irritability by improving serotonin levels.

  • Improves PCOS by enhancing insulin sensitivity.

  • Supports menopause sleep & weight management.

• Best Practices:

  • Sleep 7–9 hours consistently (lack of sleep raises cortisol).

  • Magnesium & glycine improve deep sleep.

  • Dim lights 2 hours before bed to regulate melatonin.

9. Use Targeted Supplements for Hormonal Balance

Why it works: Certain supplements help correct imbalances in estrogen, progesterone, insulin, and stress hormones.

• Best for PMS & PMDD:

  • Agnus Castus – Supports progesterone & reduces mood swings.

  • Magnesium & B6 – Reduce cramps & anxiety.

• Best for PCOS:

  • Myo-inositol  – Improve insulin sensitivity & ovulation.

  • Zinc – Lowers androgens & acne.

• Best for Menopause:

  • Black cohosh, red clover & maca root – Reduce hot flashes & mood swings.

  • Collagen & vitamin D – Support bone & skin health.

10. Sync with Nature & Reduce Light Pollution

Why it works: Natural light cycles help regulate cortisol, melatonin, and reproductive hormones.

• Hormonal Impact:

  • Reduces PCOS & estrogen dominance by lowering xenoestrogen exposure.

  • Supports PMDD mood regulation by aligning with natural light cycles.

• Best Practices:

  • Get morning sunlight within 30 minutes of waking.

  • Avoid screens at night (blue light suppresses melatonin).

  • Switch to red or amber lighting in the evening.

Final Thoughts

Balancing hormones requires a holistic approach—blood sugar control, gut health, seed cycling, stress management, reducing endocrine disruptors, and prioritizing sleep. Whether dealing with PMS, PMDD, PCOS, or menopause, these 10 strategies support hormone function, improve symptoms, and enhance long-term health.