Why Are My Hormones So Messed Up? (And What You Can Do About It!)

If you’ve been feeling out of whack—tired but wired, bloated, irritable, struggling with weight, or just not yourself—your hormones might be crying out for help! The good news? You have more control over balancing them than you think. With the right nutrition, supplements, movement, and lifestyle tweaks, you can feel energized, calm, and like yourself again. Let’s dive in!

In terms of hormonal imbalances, some of the signs and symptoms women are experiencing include;

• Mood swings and irritability
• Hot flashes
• Fatigue and low energy levels
• Trouble sleeping
• Anxiety
• Weight gain (especially belly fat)
• Low libido
• Breast tenderness and pain
• Brain fog
• Brittle hair
• Dull and dry skin

1. Clean Up Your Diet – Ditch the Sugar and Processed Foods

Our hormones rely on stable blood sugar to function properly. When we load up on sweets, refined carbs, and processed foods, our insulin spikes and crashes, leading to mood swings, cravings, and fatigue. Chronically high insulin also throws off estrogen, progesterone, and cortisol—making everything feel chaotic inside your body.

What to do: Focus on whole, nutrient-dense foods. Swap refined carbs for fiber-rich veggies, healthy fats, and high-quality proteins to keep blood sugar steady. A diet rich in omega-3s (from salmon, flaxseeds, and walnuts) and antioxidants (from colorful veggies and berries) will support hormonal harmony.

2. Heal Your Gut for Happy Hormones

Your gut is your second brain—and it plays a major role in hormone balance and metabolic health. If your digestion is off, you could be reabsorbing excess estrogen, leading to PMS, bloating, and weight gain. Plus, an unhealthy gut contributes to inflammation, which messes with everything from cortisol to thyroid function.

What to do: Prioritize gut-loving foods like fermented veggies, kefir, and bone broth. Aim for a diverse range of fibre to feed good bacteria, and consider a high-quality probiotic to support digestion and hormone balance.

3. Reduce Caffeine to Calm Cortisol

If you rely on multiple cups of coffee to power through the day, your stress hormone (cortisol) might be running the show. High cortisol leads to poor sleep, stubborn belly fat, and burnout. Click here to receive my FREE guide –the Cortisol Solution (with 12 adrenal balancing recipes!).

What to do: Try swapping out one of your coffees for matcha or a calming herbal tea like tulsi or chamomile. Prioritize deep breathing, mindfulness, and relaxation to support a healthy stress response.

4. Exercise Smart – Balance Cardio and Strength Training

Exercise is crucial for balancing insulin, reducing stress, and boosting happy hormones like serotonin and dopamine. But too much high-intensity cardio can actually spike cortisol and deplete hormones like progesterone.

What to do: Find a balance! Strength training, walking, yoga, and Pilates are fantastic for hormone health. Aim for movement that energizes rather than exhausts you. For a free excellent online yoga class, discover Yoga with Adrienne.

5. Focus on Protein and Fiber for Stable Energy

Protein and fiber are your best friends when it comes to keeping blood sugar and hormones in check. They help you feel full, stabilize energy, and prevent mood swings.

What to do: Include a protein source (eggs, chicken, tofu, or legumes) with every meal, and up your fiber intake with greens, seeds, and whole grains.

6. Minimize Screentime for Better Sleep and Hormone Balance

Late-night scrolling disrupts melatonin production, which impacts sleep, stress levels, and even hunger hormones like ghrelin.

What to do: Try cutting back on screen time an hour before bed. Swap Netflix for a book, warm tea, or a relaxing bath to wind down naturally.

7. Stay Hydrated for Optimal Hormone Function

Dehydration can stress your body, making it harder for your hormones to stay balanced. Water plays a key role in flushing out toxins, supporting digestion, and keeping cortisol levels in check.

What to do: Aim for at least 2-3 liters of water per day. Start your morning with a glass of water, carry a reusable non plastic bottle, and include hydrating foods like cucumbers, watermelon, and leafy greens in your diet. I am also a fan of supplementing with electrolytes daily. I use Organika’s electrolytes. Use discount code JOEY25 when ordering.

What supplements do I recommend for hormonal balance?

While every person in individual, there are a few basic supplements I do recommend for hormonal balance which include;

Mixed strain probiotic – your microbiome changes with age and it is important to make sure you maintain optimal gut health for hormonal balance

Omega 3 distilled fish oil -helps to reduce inflammation and support joint and brain health.

Vitamin D – Vitamin Di s different from other vitamins because it’s not really a vitamin in the classic sense — it’s actually a hormonal precursor. Vitamin D is used by the body to make calcitriol, a potent hormone capable of signaling over 1,000 different genes to express or suppress themselves, including genes that affect endocrine function and hormonal balance.

Magnesium – most women are not getting enough magnesium. In addition to supplementing with magnesium, add in magnesium rich foods such as almonds, cashews and peanuts; spinach; black beans and edamame — all of which offer at least 15% of the daily required amount in a single serving. Many food processing methods remove magnesium, so eat whole foods as much as possible.

Ashwagandha – a traditional remedy for hormonal imbalance and stress management that has its roots in Ayurvedic medicine.

Fibre supplement – ground flaxseed or psyllium – fibre is integral for blood sugar balance and gut health.

Final Thoughts

Your hormones don’t have to feel like a rollercoaster. With small, intentional shifts in diet, movement, and daily habits, you can bring your body back into balance at any age. Start with one or two changes, listen to your body, and watch how your energy, mood, and overall well-being transform!