5 Holistic Ways to Support Your Hormone Changes

.By Sandy Jolles, MS

Hormones are chemical messengers that communicate with tissues and organs to promote your mental, physical, and emotional health.

Unfortunately, these messengers can sometimes become dysregulated, resulting in hot flashes, skin problems, weak bones, loss of sexual drive, and more. 

Luckily, there are numerous ways to help maintain healthy hormone levels. Here are five lifestyle interventions for healthy hormone levels, as well as excellent health in general:

  1. Exercise Regularly
    Regular physical exercise is fantastic on several fronts. It strengthens the heart, promotes mental health, helps with weight loss, and promotes personal satisfaction. But did you know that leading an active lifestyle can also contribute to healthy hormone levels?

    First, regular exercise promotes hormone receptor sensitivity, which leads to stronger signaling and better nutrient delivery. A notable example is exercise’s impact on sensitivity to the hormone insulin. Active people have better sensitivity to insulin, putting them at a lower risk of developing type 2 diabetes.

    Second, exercise has a favorable impact on several hormones necessary for good health and well-being:
  • Human growth hormone (HGH)
  • Insulin-like growth factor 1 (IGF-1)
  • Testosterone (this hormone is vital for women, too)
  • Estrogen

  1. Get Enough Sleep
    Just like physical activity, getting adequate sleep is vital for good health. Getting enough sleep benefits mental health, cognition, fat loss, and more.

    Getting good quality sleep is also necessary for balancing your hormones. Poor sleep is linked to imbalances in several hormones, including cortisol, ghrelin, insulin, leptin, and HGH. For example, research shows that sleep deprivation reduces insulin’s effectiveness, thus increasing the risk of insulin resistance.

    Poor sleep can also increase ghrelin, a hormone associated with feeling hunger, leading to greater appetite and the resulting higher caloric intake.

    You should get at least seven hours of non-interrupted sleep nightly to keep your hormones in a healthy range.


  1. Manage Your Stress
    Stress is an inevitable part of life. So, rather than trying to avoid it, embrace stress and learn to manage it with resiliency and flexibility.

    Unfortunately, many people struggle with stress management and experience hormonal issues. For instance, data suggests that excessive stress can increase the body’s production of the hormone cortisol, which can lead to water retention, high blood pressure, sleep problems, sugar cravings, and more.

    One good way to deal with stress is to prioritize sleep. Getting enough rest at night can boost your stress resilience, making you better able to handle challenging situations. Regular exercise has a similar effect and is associated with greater emotional resilience.

    Meditation also works as an effective stress management tactic. Numerous studies show that people who meditate feel more at ease and are happier when compared to control groups.


  1. Take Care of Your Diet
    Although “you are what you eat” is a cliched statement, it holds a lot of truth. How you fuel your body will considerably impact your long-term health, wellbeing, and hormone levels.

    Your body is incredibly complex and needs an adequate intake of various nutrients, including protein, dietary fats, vitamins, minerals, and amino acids to synthesize hormones and maintain equilibrium in body systems.

    For example, a zinc deficiency can increase the risk for having adverse thyroid hormone issues, even leading to hypothyroidism. Some of its common symptoms include:
  • Weight gain
  • Chronic fatigue
  • Sensitivity to cold
  • Feelings of Sadness

    Because of their superior nutritional profile, fruits, vegetables, grains, and whole foods can better provide your body with the nutritional building blocks it needs. 


  1. Consider Botanicals to Promote Hormone Balance
    In addition to striving to lead a healthier lifestyle, you should also consider natural treatment options. You can take advantage of numerous botanical extracts to address hormone-related issues, promote wellbeing, and reduce the risk of skin issues.*

    Two notable natural options include Chaste Tree and Black Cohosh.

    Chaste tree – its formal name is Vitex agnus-castus – is a nutritional supplement used to help manage hormonal imbalances. Chaste tree provides support for a smooth monthly cycle by mitigating hormone imbalances related to mood changes, breast tenderness, and other symptoms that can occur before menses.*

    Most notably, chaste tree is often used to help manage PMS symptoms, for challenges with fertility, and for other issues related to the female reproductive system Its use dates as far back as ancient Greece.*

    Black cohosh also shows promise as a natural remedy for hormonal issues. This flowering plant has gained popularity for women’s health because clinical studies show that it:
  • Helps manage the symptoms of menopause*
  • Supports fertility efforts*
  • Promotes a regular menstrual cycle*
  • Enhances sleep quality*


Consider a proven formula like HealthyBest Balance. This supplement provides a natural approach to hormonal health in women without the risks and side effects generally associated with synthetic hormone replacement therapy.*

HealthyBest Balance supports healthy hormone levels, helps with skin elasticity and strength, contributes to good cognition, and more.*


The Bottom Line
Taking good care of your hormones is necessary for feeling good, staying healthy, and leading a fulfilling life.

The good news is that numerous lifestyle interventions promote healthy hormone levels and reduce the risk of issues like excessive fatigue, poor mood, and unwanted weight gain.


* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.