Hormones on Hollow? 5 Natural ways for more balance

“8:00 a.m.: The alarm clock rings. You feel bloated, tired and cranky. Your son makes a joke and you almost bite his head off. You run out of coffee. You put on pants that fit yesterday but now suddenly pinch. “Is it my hormones again?” you think with a sigh, as you pull out a chocolate bar for the third time this week. Before 9 a.m.”

Recognizable? You are not alone. Millions of women struggle daily with hormonal fluctuations that affect their mood, energy, weight and overall well-being. But here's the good news: You're not powerless.

The invisible control cousins in your body

Hormones are actually a kind of micromanagers that work through your body 24/7. They have an opinion on everything from your metabolism and energy levels to your mood and sleep quality. When one of these control cousins decides to go its own way, everything gets disrupted. Hence those inexplicable mood swings, crying at commercials about puppies, or that sudden obsession with a family bag of chips at midnight.

Get to know your team of micromanagers:

• Estrogen – the multitasker that not only regulates your reproductive system, but also regulates your mood, keeps your bones strong and monitors your cholesterol. When this control cousin decides to peak or drop, you may experience mood swings, hot flashes or fatigue. So much responsibility, such a small molecule!
• Progesterone – estrogen's relaxed colleague, which keeps you from breaking through in your pre-menstrual phase. Too little of this chill regulator? Hello PMS monster: crying at cat movies, popping headaches and bloating like you've swallowed a balloon.
• Cortisol – the stress hormone that is super different in small or large doses. A little helps you get out of bed and meet deadlines. Too much makes you anxious, jaded and makes you crave all the cookies in the cookie jar and not just one. This rule cousin didn't take a chillpill.
• Insulin – the gatekeeper of your blood sugar. This regulator determines whether sugar is used as energy or hoarded as a fat reserve. If it gets lazy, then you have insulin resistance, which can lead to weight gain and fatigue. Sometimes this control cousin needs a kick-start.
• Thyroid hormones – the managers of your metabolism. Too slow? Then you're always cold, have trouble losing weight and feel like a snail in molasses. Too fast? Then you run around like a headless chicken, lose weight without trying (sounds fun, but isn't) and your heart beats like it's on a self-discovery trip and fanatically participating in a full-moon drum circle on the beach.

As you can see: it's a whole staff of little chemical compounds that all want your body to run smoothly.

The holistic approach: more than symptom management

Hormonal balance requires a holistic approach. This is because our hormones react sensitively to various factors in our lifestyle. Let's dive into what really works:

1. Nutrition as a foundation

A balanced diet rich in antioxidants, healthy fats and fiber is the foundation for hormonal health. A recent meta-analysis published in 2022 showed that omega-3 fatty acids may be effective in reducing PMS symptoms. The study found that omega-3 supplements can significantly reduce both physical and psychological symptoms, and that the effectiveness increases the longer the treatment lasts.

Practical tip:Fill your plate half with vegetables, a quarter with complex carbohydrates (such as sweet potato or quinoa) and a quarter with protein. Add healthy fats such as avocado, olive oil or nuts. And pay attention to the order in which you eat: vegetables first, then protein, and only last your carbs. Why, well, very simple: the fiber from vegetables slows gastric emptying and creates a viscous layer in your small intestine that slows glucose absorption. This scientific principle, made popular by the Glucose Goddess, has been demonstrated in studies: it can lower your blood sugar levels by up to 30% and creates more stable hormone levels, especially of insulin!

2. Exercise – the right dose

“No pain, no gain” is a myth when it comes to hormones. Workouts that are too intense can increase the stress hormone cortisol in some women, which can worsen hormonal imbalances. In fact, cortisol has a direct impact on your other hormones – it can suppress your thyroid hormones and interfere with your insulin action.
But the relationship between exercise intensity and hormonal health is complex and – more importantly – very personal.
You may have heard that women in transition (hello, 45+!) are better off not doing intense cardio. But you know what? I (51) run regularly and feel great about it! For me, running is pure stress relief – and that mental relaxation is at least as important to my hormone balance as the physical aspects.

In the end, it's all about what your body needs. When you enjoy your workout, your body produces endorphins and cortisol is less likely to take control. The workout you stick with because it gives you energy is always better than that “perfectly balanced” workout you actually hate.

Also important: variety. For many women, a combination of different forms of movement – vigorous and relaxing, intense and restorative – proves most effective for hormonal balance.

Practical tip: Alternate high-intensity workouts with yoga, walking or swimming. Listen to your body – especially during different phases of your cycle.

3. Stress management – the game changer

Chronic stress is perhaps the biggest saboteur of hormonal balance. Your adrenal cortex pumps cortisol into the bloodstream, directly affecting your thyroid, sex and hunger hormones.
Recognizable? When I experience stress, I literally feel restlessness in my stomach. And then what do I do? Right, snacking! That brief moment of comfort when I eat something temporarily calms me down. But those constant small snacks disturb my insulin balance even more, which makes me crave for more later. A vicious circle.
Did you know that the ‘restlessness in your stomach' during stress has a physiological cause? Cortisol causes your body to release glucose (for that fight-or-flight response), causing your blood sugar level to fluctuate. Your body thinks: help, need energy! And you translate that as: hmm, time for a cookie!

Actually, snacking is a modern invention. Our ancestors didn't eat every other day, and our digestive system is designed for breaks of 3-4 hours between meals. Those in-between snacks? A food industry invention designed to sell more, not because your body needs it.

Practical tip: Plan a 10-minute “mini-detox” daily: meditation, breathing exercises or just taking yourself offline. Your hormones will thank you. Feel that typical stress pull coming on? First, drink a large glass of water and wait 10 minutes. Often it's not hunger, but just your stress hormones playing tricks on you.

4. Sleep – the underappreciated panacea

If you've ever pulled an all-nighter, you know the hormonal aftermath: hunger, irritability and energy dips. During sleep, your body recovers and balances crucial hormones like melatonin, growth hormone and cortisol.
This is SO personal to me. Three years ago, my life was under constant pressure. The result? Nighttime panic attacks. I would lie awake for hours, worry about everything, and the next day drag myself through life overexcited and lifeless (and 10 kilos overweight). A vicious circle: the worse I slept, the worse it got. At one point I became stressed at the very thought of going to sleep – sleep anxiety, they call it.

Did you know that chronic sleep deprivation lowers your leptin (the satiety hormone) and increases your ghrelin (the hunger hormone)? No wonder I gained weight! Poor sleep also increases cortisol levels, which in turn leads to insulin resistance. Your hormonal balance literally becomes a mess.
The turnaround? I started investigating what the real sources of stress in my life were and looked for alternatives. BSR (Body Stress Release) helped me tremendously – not only to reduce physical tension, but more importantly to learn to feel again what my body was actually trying to tell me. I learned to recognize my limits before I crossed them.

In addition, I made a radical shift to a healthy lifestyle on all the fronts we discuss in this blog. Sleep is not something that stands alone – it is connected to everything you do during the day, from what you eat to how you handle stress.

Practical tip: Create a wind-down routine without screens, keep your bedroom cool (16-18°C) and try to go to bed at set times. And perhaps most importantly, if you find yourself lying down brooding, get up. Read something relaxing in subdued light. Do not go back to bed until you are sleepy. That way you break the association between your bed and stress.

5. Reduce exposure to toxins

We live in a world where we are exposed to thousands of chemicals every day – from plastics in packaging to pesticides on our vegetables, and from preservatives in personal care products to flame retardants in furniture. These so-called “endocrine disruptors” can mimic or block the action of our natural hormones.
Microplastics are now everywhere: in our drinking water, in the air we breathe, and even in our bloodstream. An average person ingests about a credit card's worth of plastic per week – yes, you read that right. And while scientists are still in the midst of researching the long-term effects, one thing is clear: these substances are not exactly conducive to our hormonal health.
Ten years ago, I decided I didn't want to stand by helplessly. I started with what was within my power: my own home and body. It was the beginning of my journey to a “cleaner” life, something I reflected on recently when I received my “10-year anniversary gift” from doTERRA. When I look back at photos of myself from then and now, the difference in my skin is striking – brighter, less inflammation, more radiance.

Did you know that your skin is your biggest detoxification organ? Many people forget this, but your skin literally exhales toxins. If you suffer from acne, eczema or other skin problems, it could be a sign that your detoxification organs are overloaded.

My approach? A three-part plan:

1. Reduce what comes in: I started buying much more consciously. Are you familiar with “The Dirty Dozen?” This is an annually updated list from the Environmental Working Group of the 12 fruits and vegetables most sprayed with pesticides. I always buy these organic (Google it, super handy!) I also pay attention to personal care products, cleaning products and plastic use.
2. Support what goes out: Your liver, kidneys, intestines, lungs AND skin are your detoxification organs. I support these with a healthy diet, plenty of water (filtered!), exercise, and yes, specific herbal support as well.
3. Balancing what remains: Some exposures cannot be avoided. That's why I also focus on strengthening my body to better cope with these stresses. Adaptogenic herbs and daily habits that reduce stress help with this.

Practical tip: Start small but consistently. Replace one conventional product with a natural alternative every month. Filter your drinking water. Read labels – if you can't pronounce the ingredients, your body probably won't process them either. And remember: perfect doesn't have to be perfect, better is.

The power of essential oils in hormonal support

In addition to these basic lifestyle modifications, essential oils can be a valuable addition. They work adaptogenically – supporting the body in self-regulation. Important to know: they cannot correct a serious hormonal imbalance by themselves, but work best as part of a complete approach.

Essential oils can help by:
– Modulating stress responses
– Influencing inflammatory processes
– Supporting detoxification functions

Specific oils for hormonal support:

For progesterone balance:
– Vitex agnus-castus (monk's pepper) can promote progesterone production (is in Clary Calm)
– Thyme contains compounds that can support progesterone levels
– Sandalwood also has a balancing effect

For estrogen balance:
– Fennel contains phytoestrogens with estrogen-like actions
– ClarySage is effective for regulating estrogen levels
– Geranium may help regulate estrogen levels

General support:
– Wild Orange and citrus oils support liver detoxification, crucial for hormonal balance
– Lavender helps with stress-related hormonal imbalances
– Ylang Ylang has a balancing effect on the hormonal system

Tips for use:
– Application via soles of feet and lower abdomen can be particularly effective
– Regular use (daily or cyclically appropriate to your menstrual cycle) gives better results than occasional use
– A blood test before and after use can help monitor effectiveness

The power of an integrated approach

In my own life as well as in my practice, I see it again and again: a holistic approach to hormonal health simply works best. The women I counsel often start with one aspect (usually nutrition or supplements), but it's always the combination of multiple lifestyle factors that creates the biggest breakthroughs.
It makes sense when you think about it. Your hormones are one big, interconnected system. You can't pull on one thread without the rest moving with it. That's why an approach where you address several aspects at once works so much better – they reinforce each other.
What I facilitate in my practice is a thorough evaluation of all lifestyle factors, followed by a focused plan that we build over several months. No crash diets or quick fixes, but lasting changes that really benefit your body.

And you know what I like best? The connection that is created. I guide my clients with passion and if all goes well, we stay connected for the rest of our lives. Together we build a wonderful community of like-minded souls who support and inspire each other (GOOD. – found for free on Telegram, will you join? Send me a message!).
Because let's face it: balancing your hormones is not a one-man action. It's so much easier AND more fun when you do it together, with guidance and a community that understands and encourages you.

The magic happens when these factors come together: better nutrition, stress reduction, adequate sleep, less exposure to toxins AND support with natural products and a community of nice people. It's just like a good team – everyone brings their own strengths to the table, and together you achieve results that would be impossible on your own.
That's not bullshit, that's just how your body works.

Finally, ready, set, go!

Let's face it: hormones can sometimes be real party crashers. They come unannounced, take over the entire fridge and leave you crying at a cat video. But at least now you have a plan of action!

Rome wasn't built in a day, either, and your hormonal balance doesn't recover overnight. But every step counts: that extra vegetable on your plate, those ten minutes of meditating (or just breathing without your phone), that earlier bedtime. These are all small victories in the “boss your own body” game.

So what am I going to do next? I put on my running shoes, throw some spinach in my smoothie, and set my phone to “do not disturb. Because practice what you preach, right? And maybe, just maybe, I'll trade this piece of chocolate for a handful of nuts tonight. Or. well, let's stick with those first three for today. Baby steps!

Let's agree: you try one thing from this blog this week, and I …. well, I'm already on my way for my run. Dooooooeeeeeei!

Disclaimer: This blog is intended to be informational and not a substitute for professional medical advice. If symptoms persist, always consult a physician or specialist.