Amidst the hustle and bustle of everyday life, it’s easy to miss subtle signs of hormonal imbalance. When your hormone levels feel out of balance, your physical and mental wellbeing can be easily affected. Hormones are important to consider for your overall health because they are involved in regulating many functions in the body.

Encouraging balanced hormones can be easier than you think. Your daily habits play a crucial role in determining hormonal balance because the endocrine system, which produces your hormones, is highly sensitive to even slight changes in diet and lifestyle.

These seven tips may help you normalize your hormone levels if things feel off track:

1. Get a full night’s rest: Optimal hormonal balance requires getting enough hours of sleep each night, without interruption. Someone struggling with sleep issues might experience energy fluctuations or other health concerns. On the other hand, high-quality sleep can help assist your appetite and cravings and may help reduce the risk of potential illness.
2. Avoid screen time before bed: Studies have shown that blue light from phones, TVs and laptops can disrupt your circadian rhythm. This is because light halts the production of melatonin, a hormone that regulates the circadian rhythm and helps you sleep at night. Your body can’t tell the difference between artificial light and sunlight, so light from devices can affect your sleep cycle. A simple way to help keep your hormones in balance is by choosing calming nighttime activities like reading or journaling that don’t involve screen time.
3. Find ways to relieve stress: The stresses of life are unavoidable. However, keeping stress levels manageable is necessary in order to strike hormonal balance. Stress is associated with increased adrenaline and cortisol levels, which have been linked to mood disorders. Effective ways to manage stress will differ from one person to the next, but studies have shown that incorporating relaxation techniques can help normalize hormonal balance. Yoga, therapy and meditation can also offer many benefits.
4. Incorporate adaptogens into your wellness routine: Another way to help manage the effects of stress in your body is by supplementing with adaptogens. Adaptogens are herbs and medicinal mushrooms that help regulate the production of adrenaline, cortisol and other stress hormones. Common adaptogens include ashwagandha, Rhodiola, maca and ginseng.
5. Schedule regular physical activity: It’s no secret that exercise provides countless health benefits, including the ability to relieve stress. Regular activity is key—aim for 150 minutes per week of moderate activity, such as a brisk daily walk coupled with some resistance or strength training. As with a good night’s sleep, regular exercise will help keep your appetite in check, which can lessen your chances of developing metabolic syndrome and type 2 diabetes.
6. Add healthy oils and fats to your diet: Healthy oils and fats help us feel satiated and full, which can help us avoid overeating and weight gain. Fats and oils are essential to good health, but both quantity and quality matters. Olive oil has many health benefits, as do other oils including sunflower, avocado and many nut oils, along with omega-3 fatty acids from coldwater fish.
7. Drink a cup of green tea: Green tea leaves are packed with antioxidants that help neutralize oxidative stress throughout the body. Much like healthy oils and fats, a cup of green tea can help regulate your metabolism, including insulin balance.

These steps offer simple, natural ways to help you encourage hormonal balance, which is shown to have a normalizing effect on digestive health, immunity, appetite, stress, mood and more. A few lifestyle adjustments here and there can make a positive difference to your health and wellbeing!

If you notice any changes in your health, always consult with your healthcare provider to ensure proper diagnosis and treatment.