7 Signs of Hormonal Imbalance and How to Fix It
Estimated Reading Time: 10 minutes
|Hormones control almost every function in the body, from metabolism to reproductive health. They are chemical messengers that travel through the bloodstream and send signals to organs and tissues to perform their vital functions. Remember the mood swings and the unexpected crying - YES! These actions are due to your hormonal influence only.
The body functions well with balanced hormones. Even minor fluctuations in hormones can result in dramatic changes, such as physical, emotional, and mental health issues.
Stress, a poor diet, environmental toxins, and aging can disturb hormonal balance and, if not addressed in the long term, may adversely affect health.
Understanding hormones and signs of imbalance enables you to take preventative measures toward rebalancing. With medical intervention, necessary lifestyle changes, and diet modification, hormone levels can be controlled and overall well-being improved. Read this blog to learn about hormonal imbalance and how to fix it.
What is Hormonal Imbalance?
Hormonal imbalance occurs when one hormone is present too much or too little in your body. Hormones regulate essential processes, including metabolism, reproduction, mood, and energy levels, so even slight imbalances can cause major health problems. Depending on the cause and severity, hormonal imbalances can be acute or chronic.
Causes of Hormonal Imbalance
Hormone imbalances can occur for many reasons, including medical conditions, lifestyle choices, environmental exposure, genetics, and medications. Here’s why each factor matters:
1. Medical Issues
Certain health issues can impact hormone levels, including diabetes, thyroid disorders, and Polycystic Ovary Syndrome (PCOS).
2. Lifestyle Factors
Your daily habits can shape your hormones, such as
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An unhealthy diet (rich in sugar, unhealthy fats, and processed food) disturbs insulin and other hormones.
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Too much stress affects cortisol, which interferes with sleep, reproductive hormones, and metabolism.
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Being physically inactive impacts the balance of hormones in the body. Physical activities help keep hormones like insulin, cortisol, and endorphins in balance.
3. Environmental Factors
Some chemicals can disrupt hormone function. Endocrine-disrupting chemicals (EDCs) can mimic or interfere with natural hormone production and function. They are found in many everyday items, such as plastics, pesticides, personal care products, toxins, and pollutants.
4. Genetic Conditions
Some people with genetic conditions have hormonal imbalances at birth, such as Turner syndrome (missing or incomplete X chromosomes in girls), Prader-Willi syndrome (affects metabolism and growth hormone, leading to excessive hunger and weight gain), and others.
5. Medications
Some medications, such as birth control pills (disturb the level of estrogen and progesterone), Cancer treatments, and Hormone replacement therapy (HRT) can also be trigger factors.
Noticing the signs of a hormonal imbalance can help you take action early and restore your body and health balance.
The 7 signs of hormonal imbalance- Pay Attention!
Watch out for these 7 common signs indicating that you may be dealing with a hormonal imbalance. Understanding them will help you address them properly.
1. Unexplained Weight Gain or Difficulty Losing Weight
If you've been hitting the gym and eating right but are still struggling to lose weight, the problem could be your hormones. Hormones such as insulin, cortisol, thyroid hormones, and estrogen have a profound impact on metabolism and fat storage. But, hormonal imbalance often leads to getting fat, especially around the abdomen and other areas of the body.
Hormones Involved:
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Insulin: Controls blood sugar levels. Insulin resistance can also lead to weight gain and a greater risk of type 2 diabetes.
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Cortisol (The stress hormone): Chronic stress and surplus cortisol levels lead to overeating and fat accumulation around the belly.
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Thyroid hormones: Regulate metabolism. People with hypothyroidism (underactive thyroid) have a slow metabolism, which makes it difficult to lose weight.
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Estrogen: Elevated estrogen levels (estrogen dominance) can indicate fat storage is favored, especially in females.
What to Do:
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A balanced diet abundant in fiber, lean protein, and healthy fats will fuel metabolism.
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Eliminate added sugars and refined carbohydrates to control insulin spikes.
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Commit to physical activity regularly, including strength and cardio.
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If you find it hard to maintain weight even after attempting some lifestyle modifications, you might need a thyroid function test.
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Do yoga, meditation, or deep breathing exercises for stress relief.
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Also, make sure you get enough sleep to help with proper endocrine and metabolic activity.
2. Fatigue and Low Energy
Are you exhausted all the time despite a night’s sleep? Chronic fatigue can signal a hormonal imbalance, especially of the thyroid, cortisol, and insulin. When these hormones are out of whack, your body fails to produce lasting energy.
Hormones Involved:
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Thyroid hormones: Hypothyroidism reduces metabolism and contributes to sluggishness and fatigue.
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Cortisol: Prolonged stress leads to adrenal fatigue and leaves you feeling exhausted and burned out.
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Insulin: Blood sugar fluctuations lead to energy drops and fatigue.
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Melatonin: It is associated with sleep, and disturbances in melatonin cognitive production can lead to tiredness.
What to Do:
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Sleep consistently (7–9 hours a night).
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Practice relaxation techniques, such as deep breathing, meditation, or yoga, to manage stress.
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Reduce caffeine and alcohol as they can disrupt energy levels and sleep quality.
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Eat small, balanced meals throughout the day to keep your blood sugar level stable.
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In addition, try adaptogenic herbs like ashwagandha and Rhodiola to support adrenal function.
3. Mood Changes, Anxiety, or Depression
Hormonal changes, especially the sex hormones estrogen, progesterone, testosterone, and cortisol, are frequently associated with mood disorders. Women may feel moodier during PMS (Premenstrual syndrome), pregnancy, or menopause because of fluctuating estrogen and progesterone levels. In men, low testosterone may help cause irritability and depression.
Hormones Involved:
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Hormones: Shifts in estrogen & progesterone impact neurotransmitters such as serotonin, which are correlated to mood.
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Testosterone: Low levels in men can also lead to depression and irritability.
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Cortisol: High levels can cause stress, while low levels can be seen during fatigue or moodiness.
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Thyroid hormones: Hypothyroidism can cause depression and low energy levels.
What to Do:
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Eat regular, nutrient-dense meals to keep your blood sugar levels stable.
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Exercise regularly, which helps balance hormones and enhances mood.
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Try mindfulness, meditation , or therapy techniques.
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Consult a doctor if symptoms are persistent or notably interfere with everyday life.
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Eat foods high in omega-3 fatty acids, magnesium, and vitamin D.
Also Read: 7 Signs You Have High Cortisol as a Mom.
4. Irregular or Painful Periods (for women)
Balanced levels of estrogen and progesterone are important for a healthy menstrual cycle. Conditions such as PCOS (polycystic ovary syndrome), perimenopause, and thyroid disorders can all cause irregular, heavy, or painful periods. Skipping periods entirely or getting way too many cramps may indicate a deeper hormonal problem.
Hormones Involved:
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Estrogen & Progesterone: Imbalances can cause irregular cycles, heavy periods, and severe cramping.
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Testosterone: High levels, as in polycystic ovary syndrome, can disrupt ovulation.
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Hormones Thyroid: Adult thyroid hormone deficiency (hypothyroidism) or excess (hyperthyroidism) can interfere with regular menstrual cycles.
What to Do:
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Record your menstrual cycle to look for outliers and patterns.
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Choose hormone-friendly foods, such as leafy greens, nuts, and seeds.
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De-stress, since high cortisol can impact reproductive hormones.
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If the irregular periods don’t let up, you might want to visit a gynecologist to have your hormones tested.
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As alcohol and caffeine can affect estrogen levels, avoid excessive consumption as well.
5. Long-lasting Acne and Other Skin Problems
Hormonal changes, specifically an increase in androgens (testosterone), can cause acne, particularly around the jawline and chin. Chronic stress can lead to high cortisol levels and also contribute to skin problems by enhancing oil production.
Hormones Involved:
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Excess androgens (most commonly, testosterone): Androgens increase oil gland secretion, leading to clogged pores and acne breakouts.
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Cortisol: Elevated stress hormones can intensify inflammation and sebum production.
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Estrogen & Progesterone: Hormonal imbalances can lead to cyclical acne, especially in women.
Estrogen and Progesterone are important for reproductive health, mood regulation , and overall well-being. When these hormones are out of balance, symptoms can include irregular periods, mood swings, disrupted sleep, and fertility problems.
What to Do:
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Use a mild skincare routine and do not use irritating, harsh products.
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Limit dairy and high-glycemic foods, which can trigger acne in some people.
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You shall try to manage stress and stay hydrated to maintain skin health.
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Provide enough zinc and omega-3 fatty acids to support the healing of the skin.
Naturally balancing estrogen and progesterone involves a variety of lifestyle changes, dietary support, and medical advice when appropriate. If symptoms continue, it may be necessary to speak to a professional regarding a mood disorder treatment plan personalized for you.
6. Sleep Problems and Insomnia
Hormones mainly regulate sleep, and their dysfunction can affect the individual's sleep quality. Melatonin, often referred to as the sleep hormone, helps control the body’s sleep-wake cycle. However, consistently elevated levels of cortisol, this stress-response hormone, can suppress melatonin, which makes it hard to fall and stay asleep. Progesterone exerts a calming effect on the nervous system, and low levels (particularly in women in menopause or post-pregnancy) can result in restlessness and poor sleep.
Hormones Involved:
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Melatonin: Regulates the sleep-wake cycle. Low melatonin is not the only component of sleep; it can contribute to trouble falling asleep and staying asleep.
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Cortisol: A stress hormone, which should drop naturally at night. Eternal oxygen levels can induce wakefulness at night and poor sleep quality.
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Progesterone: Has a soothing effect that encourages relaxation and sleep. Low levels can result in insomnia, particularly in women.
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Estrogen: It assists in melatonin production and the regulation of sleep cycles. Declining estrogen levels, especially during menopause, can cause sleep disruption.
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Ghrelin and Leptin: Control the urge to eat and the sense of fullness. Lack of sleep can upset these hormones, causing people to eat more and gain weight.
What to Do:
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Maintain a sleep routine: Go to sleep and wake up at the same time each day to regulate your body’s internal clock.
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Blue light prevents the production of melatonin, so avoid screens (phones, computers, and TVs) for up to an hour before bed.
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Avoid stimulants such as tea, coffee, and alcohol before bedtime as they disturb sleep.
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Find ways to reduce stress: Use yoga, deep breathing exercises, mindfulness meditation, and other stress-reducing techniques to lower cortisol levels.
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Maintain proper sleep surroundings: Keep your bedroom calm, dark, and quiet. Consider blackout curtains, white noise machines, or essential oils like lavender.
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Production of Melatonin: For relaxation, consume turkey, nuts, and dairy (which contain tryptophan) and magnesium (dark leafy greens and seeds).
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Consider supplements: Magnesium, chamomile, valerian root, and melatonin supplements can potentially improve sleep quality, but you should first talk to a healthcare provider before taking them.
7. Low Libido and Sexual Health Problems
Hormones that are heavily involved in sex drive and performance: Testosterone, estrogen, and cortisol. Testosterone is the main hormone that drives libido (sex desire) in both men and women, while estrogen plays a role in enhancing vaginal lubrication and sexual responsiveness in women.
Low libido is often more than just a lack of sexual desire; it can deeply impact emotional health and holistic mental wellness. Sex hormones (testosterone, estrogen, and progesterone) affect mood, so decreased levels of these hormones may result in increased irritability, anxiety, stress, and even depression.
Elevated stress levels result in excess cortisol production, which suppresses sex hormones and causes a lower sex drive. Hormonal balance can also be affected by aging, chronic stress, medical conditions such as diabetes or hypothyroidism, and some medications, all of which can impact libido.
Hormones Involved:
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Testosterone: The key hormone for libido in both men and women. Men with low testosterone levels can experience a loss of sex drive, fatigue, and even erectile dysfunction.
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Estrogen: Aiding women’s vaginal lubrication and sexual function Low levels of estrogen that may occur with menopause can lead to vaginal dryness and pain with intercourse.
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Cortisol: Ongoing stress elevates cortisol, which inhibits sex hormone synthesis and dampens desire.
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Oxytocin: Often referred to as the “bonding hormone,” oxytocin is produced during intimate moments and increases sexual satisfaction.
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DHEA (Dehydroepiandrosterone): This is a precursor to both testosterone and estrogen, which helps maintain libido and sexual performance.
What to Do:
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Stress management: Use relaxation methods like meditation, yoga, or deep breathing to decrease cortisol levels.
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Maintain a healthy weight: Too much body fat can lead to an estrogen imbalance and decreased testosterone levels.
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Stay active: Regular physical activity can increase testosterone levels and improve blood flow, which can enhance sexual function.
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Prioritize sleep: Sleeping well promotes the production of sex hormones such as testosterone and estrogen, which play a large role in sex drive.
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Eat hormone-boosting foods: Include healthy fats (avocados, nuts, and olive oil), lean protein, and zinc-rich foods (pumpkin seeds, oysters) to help support testosterone production.
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Seek professional evaluation: If low libido continues, a healthcare provider can do hormone testing and discuss treatment options, including hormone replacement therapy or natural supplements.
Conclusion
Identifying signs of hormonal imbalance is important for overall health and well-being. Hormone levels can be supported naturally through nutritious eating, consistent activity, effective stress reduction, hormone-balancing supplements, and restful sleep.
Understanding how hormones function and which lifestyle choices are within your reach empowers better personal care. With deeper insight into hormonal roles, you can make daily choices that boost immediate wellness and protect future health. If you experience possible hormonal symptoms, consult a medical professional for accurate evaluation and personalized care.
Disclaimer: The material provided in this article is for purely educational and informational purposes and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or other qualified healthcare provider with any questions regarding a medical condition.
References
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Driscoll, D.J., Miller, J.L. and Cassidy, S.B. (2024) Prader-Willi Syndrome. https://www.ncbi.nlm.nih.gov/books/NBK1330/#:~:text=%3C%20PrevNext%20%3E-,Prader%2DWilli%20Syndrome,-Synonym%3A%20Prader%2DLabhart.
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Hormonal imbalance (2025). https://my.clevelandclinic.org/health/diseases/22673-hormonal-imbalance.
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Study of Levels of Free Testosterone in Patients with Acne Vulgaris before and after Treatment (no date). https://www.ijmb.in/abstractArticleContentBrowse/IJMB/25720/JPJ/fullText.
