Hormones are incredibly powerful as they control almost every aspect of your health, from your metabolism and mood to your fertility. When hormones are balanced, everything tends to fall into place: you feel energetic, focused, and healthy. But when they’re out of balance, it can lead to symptoms like fatigue, weight changes, and mood swings. For women dealing with conditions like PCOS, balancing hormones is even more important, especially when it comes to improving fertility and overall well being.
This blog will explore 10 natural ways you can balance your hormones and support your health.
Why is hormonal balance important for fertility?
Hormonal balance is essential for healthy fertility, particularly for women struggling with conditions like PCOS or infertility. Hormones regulate the reproductive system, and when they are out of balance, fertility can be compromised. For women, hormones like oestrogen, progesterone, and testosterone are essential for the menstrual cycle, ovulation, and pregnancy. In fact, irregular cycles, ovulation issues, or conditions like PCOS can all be linked to hormonal imbalances. Women with PCOS often experience hormonal disruptions that affect ovulation, making conception more challenging.
Infertility can also result from hormonal imbalances affecting the ability to conceive, but by supporting healthy hormone levels through natural methods, many women are able to improve their chances of getting pregnant.
How do hormones affect your health?
Hormones are chemical messengers that control many important functions in the body. They regulate metabolism, growth, mood, immune function, and reproduction. When there’s an imbalance with your hormones, it can lead to various symptoms like fatigue, anxiety, weight fluctuations, and trouble sleeping. Conditions such as PCOS can cause hormone imbalances that affect menstrual cycles, ovulation and fertility.
The thyroid, for example, controls metabolism – too much or too little thyroid hormone can cause weight gain or loss. Cortisol, the stress hormone, can increase due to chronic stress, causing issues like anxiety, sleep disturbances, and even weight gain.
Top 10 natural ways to balance your hormones
1. Eat a balanced diet
A nutrient-dense diet is one of the best ways to support hormone health. For women with PCOS, a diet that focuses on whole foods—particularly low-glycemic, high-fibre options—can help manage blood sugar and reduce inflammation. Foods like leafy greens, whole grains, lean proteins, and healthy fats help regulate insulin levels, which is crucial for women with PCOS. In fact, studies have found that consuming protein reduces the hunger hormone ghrelin while boosting the production of hormones that promote feelings of fullness. Remember, what you eat affects how your hormones behave, so choosing whole foods over processed ones is key to balancing your hormones naturally.
2. Exercise regularly
Regular exercise is a powerful tool for balancing hormones. Research shows that it helps regulate insulin, lowers cortisol (the stress hormone), and improves overall mood by boosting endorphins. For women with PCOS, exercise can help reduce insulin resistance and manage symptoms like weight gain. Aim for a balanced routine that includes both aerobic exercises (like walking or cycling) and strength training to keep your hormones in check.
3. Get enough sleep
Sleep plays an essential role in hormonal health. Lack of sleep can increase cortisol levels, which in turn affects your reproductive hormones and overall wellbeing. In fact, sleep deprivation can disrupt ovulation and make it more difficult to get pregnant. Aim for 7-9 hours of sleep each night to support hormone production and keep stress levels low. If you’re struggling with sleep, try developing a relaxing bedtime routine, reducing screen time before bed, and creating a cool, dark sleeping environment.
4. Manage stress levels
Stress is a big disruptor of hormone balance. When you’re stressed, your body produces cortisol, which can interfere with hormones like oestrogen and progesterone. For women with PCOS, high cortisol levels can also worsen insulin resistance and contribute to symptoms like weight gain. Incorporating stress-reducing activities like meditation, yoga, or even just taking a walk in nature can help lower cortisol levels and restore balance to your hormones.
5. Include healthy fats in your diet
Healthy fats are essential for hormone production. Your body uses fats to create key hormones like oestrogen and progesterone, so including the right types of fats in your diet is important. Opt for healthy sources of fat, such as avocados, olive oil, nuts, seeds, and fatty fish. Omega-3 fatty acids, in particular, are anti-inflammatory and can help regulate insulin levels, which is particularly beneficial for women with PCOS.
6. Consume protein-rich foods
Protein is an essential nutrient for hormone balance. It helps regulate blood sugar levels and supports hormone production. For women with PCOS, consuming enough protein is especially important for managing insulin resistance and keeping blood sugar levels stable. Include sources of lean protein in your diet like chicken, turkey, tofu, eggs, and legumes. Protein helps support muscle mass and boosts metabolism, both of which are crucial for maintaining a healthy weight and balancing hormones.
7. Take appropriate supplementation
Supplements can offer valuable support in balancing hormones, especially for women with PCOS or fertility concerns. One such supplement is Inofolic Alpha, which is backed by science and designed to help manage hormonal imbalances. This supplement combines myo-inositol and alpha-lactalbumin to support ovulation and improve menstrual regularity. Research has shown that myo-inositol can reduce insulin resistance and lower androgen levels which are two common issues in PCOS. By restoring hormonal balance, Inofolic Alpha can help enhance fertility and increase the chances of conception.
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8. Stay hydrated
Hydration is key to hormone health. Water helps flush out toxins, aids digestion, and supports the transport of hormones through the body. If you’re dealing with PCOS or fertility issues, staying hydrated can also help regulate blood sugar and support metabolism. Aim for at least eight glasses of water each day and consider adding herbal teas, like chamomile or ginger, to help relax and support your overall health.
9. Avoid endocrine disruptors
Endocrine disruptors are chemicals found in everyday products that can interfere with hormone production. These chemicals are often found in plastics, personal care products, and even pesticides. Reducing your exposure to these disruptors can help keep your hormones balanced. Choose natural or organic products when possible, and avoid plastic containers containing BPA. Making these small changes can have a big impact on hormone health.
10. Maintain a healthy weight
Maintaining a healthy weight is essential for hormonal balance. Excess weight, particularly around the abdomen, can disrupt the balance of oestrogen and insulin in the body, leading to issues like irregular periods and difficulty conceiving. Losing weight gradually through a combination of diet and exercise can help restore hormonal balance and improve fertility. For women with PCOS, even a small amount of weight loss, as little as 5%, can help regulate insulin levels and improve symptoms.
Balancing your hormones naturally is an empowering way to take control of your health and fertility. By making small but impactful changes to your diet, exercise routine, and lifestyle, you can improve your hormonal health, regulate your cycles, and enhance your chances of conception. For women dealing with PCOS or infertility, these natural methods – along with the supplementation with Inofolic – can make a real difference in improving overall wellbeing and boosting fertility.
References:
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