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Natural Awakenings Milwaukee Magazine

10 Ways to Naturally Balance Hormones for the Busy, Overwhelmed Woman

May 01, 2024 12:00AM ● By Brenda Heinecke
Feeling constantly fatigued, struggling to remember details, and lacking libido are often due to a hormone imbalance with sex and stress hormones. These natural ways can help to improve these symptoms and feel revitalized.

1. Consider Proper Supplementation

A healthy, well-rounded diet helps the body get most of the necessary micronutrients for hormone function. However, when hormones are imbalanced, it is often necessary to utilize supplements to help the body recover such as magnesium, zinc and ashwagandha.

2. Consistent Sleep Schedule

Rest will help the body recover and stay out of “fight or flight” mode, and consistency will give the best results. Setting a consistent bedtime helps the circadian rhythm and also ensures enough hours of sleep.

3. Regulate Blood Sugar

Cortisol, the major stress hormone, is released to regulate blood sugar fluctuations. Minimizing these fluctuations will help improve balance with stress and sex hormones.

4. Avoid Endocrine Disruptors

Toxins in the environment can build up and disrupt hormones, creating imbalances. Switch to more natural products that don’t have toxic chemicals, use glass containers, and wash produce well before consuming.

5. Exercise

Exercise is considered a stressor for the body, but when done properly, exercise can actually help decrease stress hormones and improve hormone balance throughout the body. It is important to not exercise too much, too intensely, or too long if your body is in a “stress” state.

6. Nature

Simply put, spending time outdoors in all seasons can greatly improve hormone balance by helping to decrease cortisol levels.

7. Pay Attention to Your Period

A woman’s period acts as an indicator of health and what is going on in her body, similar to a report card of health. Period changes can be the first indicator that hormones are out of balance such as PMS symptoms, heavy periods, irregularity and cramping.

8. Eat Healthy Fats

Fat provides the building blocks for major hormones such as estrogen, progesterone, testosterone and cortisol. Without them, the body cannot produce enough hormones and it will have to choose between which ones it feels are most important.

9. Deep Breathing

Research has shown that deep breathing, when done properly, helps calm the nervous system which can lower cortisol levels, improve hormonal balance, decrease muscle tension and reduce pain, especially of the pelvic floor muscles.

10. Work with a Women’s Health Physical Therapist

Some women’s health physical therapists are specially trained to provide an integrative approach to care that encompasses hormone balancing. Hormones and lifestyle factors are major contributors to most pelvic health issues, so seeking out someone that has this knowledge and cohesive approach can be highly beneficial.

Brenda Heinecke, PT, DPT and CSCS, is a pelvic floor physical therapist and the owner of Revitalize Physical Therapy. She specializes in helping women in all stages of life—including preconception, pregnancy, postpartum, menopause and everything in between—to resolve common pelvic floor issues. For more information, call 414-331-2323 or visit