Emme’s Guide to Natural Hormone Balancing (the real way)

I’m going to paint a picture for you. You’re snuggled into bed, winding down from a long day of being lovable and perfect. Phone in hand, you’re scrolling through Instagram, on the hunt for hints of whether that couple from college is back together. Suddenly, a reel pops up featuring an influencer listing all the reasons why your hormonal acne, cramps, and fatigue are due to a “hormone imbalance.” The solution? Buy her forty-dollar tub of miracle goop.

But just as you’re about to add it to your cart, your skepticism kicks in—leading you to this article I wish I’d had forty dollars ago.

What even is hormone balancing?

Hormone balancing is a health trend that promotes specific diets, supplements, exercises, and lifestyle changes to “regulate” hormones in your body. Hormones are chemicals that deliver messages to specific parts of your body to do their jobs. The trend often targets more familiar hormones like estrogen, progesterone, cortisol, and insulin.

According to Instagram, hormone imbalances are the root of most of your issues. Recently, reproductive endocrinologist Dr. Taraneh Nazem called out a viral TikTok video claiming raw cacao could “cure” PMS. Yeah… it’s not quite that simple. We have a complex system of over 50 hormones, all with specific functions and levels that are individually impacted by a variety of things. 

So, what do you do instead? Tips here! 

Mythbusting with the Endocrine System

Remember that chart showing the fluctuations of related hormones during your menstrual cycle from this post?

Your body follows complex patterns like this for all of its hormones. This intricate regulation is controlled by the endocrine system, which is an expert at maintaining balance. Trusting this natural process is likely the best thing you can do for your hormones.

Let your hormones cook!

It’s important to consult with a doctor before diving into any sort of treatment. Many of the products marketed as “hormone balancers” are not FDA-regulated and lack scientific backing. Endocrinologist Dr. Arti Thangudu says,  “People feel like supplements aren’t dangerous because they aren’t real pharmaceuticals or are more natural, but a lot of them contain…[compounds] that can really affect hormone synthesis, production, and function.” 

Also, let’s not forget the price. Supplements can get expensive quickly. Instead, let’s focus on scientifically proven ways to support your hormonal health.

Supporting hormone health (for real)

Supporting your hormones is about overall health. A diet rich in whole foods, regular exercise, quality sleep, and stress management are your best bets. Registered dietitian Perri Halperin says that while certain foods like avocados, Brazil nuts, and shellfish may support hormones like testosterone and thyroid hormones, there’s no magic food that will fix imbalances. 

For a deeper dive into what diet can and can't do for your hormones, check out this Time article Can Food Change Your Hormones?.

If you’re experiencing symptoms that you think may be related to hormones, it’s best to consult a healthcare provider. Testing can reveal chronic hormone imbalances, which may require targeted treatment.

Hormone Truthers

While the hype around “hormone balancing” on your feed is hard to avoid, this is one of the many trends that target women and lack a solid scientific backing. While real hormonal issues exist, the vague concept of an “imbalance” oversimplifies complex health matters. 

Similarly, ideas like “cycle syncing,” which promote specific diet and exercise regimens based on menstrual phases, lack the support of research and doctors. Instead of following these complicated schedules, focus on a balanced lifestyle that truly benefits your well-being.

Debunk 5 common myths about hormone imbalances here

Your Body Knows What It’s Doing

You’re not broken, so you can pass on all the quick fixes. Your body is doing its job. Instead of going for social media fads, trust your body’s natural processes and seek a doctor’s advice if something feels off.