Hormonal health is foundational to every aspect of a woman’s well-being—from mood and energy to fertility and metabolism. As a naturopathic doctor, I’ve seen firsthand how hormonal imbalances can affect women of all ages, and how natural approaches can help restore balance, vitality, and peace of mind.

This article will help you understand your hormones more deeply, identify signs of imbalance, and explore natural strategies that truly work—rooted in evidence and guided by compassion.

Understanding Female Hormones

Hormones are chemical messengers produced by endocrine glands that regulate many bodily processes. In women, estrogen, progesterone, testosterone, insulin, cortisol, and thyroid hormones all work together in a delicate balance.

Imbalances can occur due to:

• Chronic stress
  
  
• Poor nutrition
  
  
• Toxin exposure
  
  
• Lack of sleep
  
  
• Underlying medical conditions (e.g., PCOS, thyroid disorders)
  
  

When this balance is disrupted, symptoms may include:

• Irregular or painful periods
  
  
• Weight fluctuations
  
  
• Acne or hair loss
  
  
• Mood swings and irritability
  
  
• Fatigue or insomnia
  
  
• Low libido
  
  

How Naturopathic Medicine Views Hormonal Health

Naturopathic medicine considers the whole person, identifying root causes rather than masking symptoms. When treating hormonal imbalance, we look at liver function, blood sugar regulation, stress levels, sleep quality, and gut health, as all these systems are intimately connected to hormonal balance.

Research increasingly supports this integrative view. For example, the liver metabolizes hormones like estrogen; poor detoxification can lead to estrogen dominance, a common imbalance in women (Murray & Pizzorno, 2012).

Four Natural Ways to Balance Hormones

1. Eat for Hormonal Harmony

What you eat can either nourish or disrupt hormonal balance. Focus on:

• Healthy fats: Omega-3s from flaxseed, walnuts, and wild salmon support hormone production.
  
  
• Fiber: Promotes estrogen clearance through the digestive tract.
  
  
• Cruciferous vegetables (broccoli, kale, cabbage): Support liver detox pathways for estrogen metabolism.
  
  
• Avoid: Refined sugar, alcohol, caffeine, and highly processed foods.
  
  

👉 A 2020 study published in the Journal of Clinical Endocrinology showed that diets high in fiber and healthy fats improved estrogen metabolism in women with PCOS. (Dahan et al., 2020)

2. Reduce Toxin Exposure

Xenoestrogens—chemical compounds that mimic estrogen—can disrupt your hormonal system. They’re found in:

• Plastic containers and water bottles
  
  
• Conventional beauty and body care products
  
  
• Non-organic produce (pesticides)
  
  

Natural action steps:

• Use glass or stainless steel containers for food and drink.
  
  
• Switch to natural personal care products (look for EWG-certified options).
  
  
• Choose organic produce, especially for the “Dirty Dozen” list (EWG, 2024).
  
  

3. Support Your Liver

Your liver breaks down excess hormones, particularly estrogen. A sluggish liver may lead to symptoms of estrogen dominance, such as PMS, fibroids, or breast tenderness.

Nourish your liver with:

• Bitter greens like dandelion and arugula
  
  
• Herbal teas (milk thistle, burdock root)
  
  
• Lemon water in the morning
  
  
• Adequate protein and hydration
  
  

👉 A 2019 clinical review confirmed that milk thistle (silymarin) significantly improves liver detox function, which can aid in hormonal regulation. (Loguercio & Festi, 2011)

4. Sync with Your Cycle

Understanding your menstrual cycle empowers you to live in alignment with your body. Each phase has different hormonal patterns:

• Menstrual (Day 1–5): Rest and nourish.
  
  
• Follicular (Day 6–14): Energy rises—start new projects or increase workouts.
  
  
• Ovulatory (Day 15–17): Peak energy, social time.
  
  
• Luteal (Day 18–28): Slow down, focus inward.
  
  

Support your cycle with seed cycling, a naturopathic strategy using flax, pumpkin, sunflower, and sesame seeds to balance estrogen and progesterone naturally.

5. Herbal and Nutritional Support for Hormone Balance

Certain herbs and nutrients can be incredibly supportive in gently restoring hormonal harmony. These remedies have been used traditionally and are increasingly supported by modern science.

Herbs:

1. Vitex (Chaste Tree Berry)
   Vitex supports the pituitary gland and helps regulate the balance between estrogen and progesterone. It’s especially helpful for women with PMS, irregular cycles, or luteal phase defects.
   👉 A randomized controlled trial showed that vitex reduced PMS symptoms significantly after three months of use. (Schellenberg, 2001)
   
   
2. Maca Root (Lepidium meyenii)
   A Peruvian adaptogen known to support energy, libido, and hormonal regulation. Maca helps balance estrogen and improve mood during perimenopause and menopause.
   👉 One study found that maca improved menopausal symptoms and mood without altering hormone levels, suggesting it works via hypothalamic-pituitary support. (Brooks et al., 2008)
   
   
3. Ashwagandha (Withania somnifera)
   An adaptogenic herb that helps regulate cortisol and supports adrenal health, which is essential for overall hormonal balance—particularly in stress-induced imbalances.
   👉 Research shows ashwagandha significantly reduces cortisol and improves resistance to stress. (Chandrasekhar et al., 2012)
   
   

Key Nutrients:

1. Magnesium
   Vital for estrogen detoxification, calming the nervous system, and preventing PMS symptoms like cramping and mood swings. Magnesium glycinate is a gentle, highly absorbable form.
   
   
2. Vitamin B6
   Supports progesterone production and serotonin synthesis. Particularly useful for mood-related PMS symptoms and in conjunction with magnesium.
   
   
3. Omega-3 Fatty Acids
   Anti-inflammatory and hormone-regulating, omega-3s are essential for healthy cell signaling and can reduce period pain and mood disorders. Found in flaxseed, chia, walnuts, and cold-water fish.
   
   

You can integrate these herbs and nutrients into a holistic routine through teas, tinctures, capsules, or under the guidance of a naturopathic doctor—especially if you're managing other health conditions or medications.

When to Seek Help

Natural remedies are powerful, but sometimes more support is needed. You should consider working with a naturopathic doctor or integrative practitioner if:

• You’ve been trying to conceive without success.
  
  
• Your periods are absent, irregular, or extremely painful.
  
  
• You experience debilitating PMS or PMDD symptoms.
  
  
• You’ve been diagnosed with PCOS, endometriosis, or thyroid issues.
  
  

Hormonal balance is not about perfection—it’s about creating conditions in which your body can regulate itself more efficiently. By honoring your body’s signals and supporting it with nutrient-dense foods, toxin reduction, liver support, and cycle awareness, you give your hormones the environment they need to flourish.

As a naturopathic doctor, I believe women deserve healthcare that listens, empowers, and educates. If you're feeling overwhelmed or unsure about your next steps, know that you're not alone—and there are natural, compassionate solutions that can help.

References:

1. Dahan MH, Kuang H, Liu J, Norman RJ. (2020). Dietary patterns and PCOS: improving outcomes with lifestyle medicine. J Clin Endocrinol Metab, 105(4):1133–1142.
   
   
2. Loguercio C, Festi D. (2011). Silybin and the liver: from basic research to clinical practice. World J Gastroenterol, 17(18):2288–2301.
   
   
3. Murray M, Pizzorno J. (2012). Textbook of Natural Medicine. Elsevier Health Sciences.
   
   
4. Environmental Working Group. (2024). Dirty Dozen List. Retrieved from https://www.ewg.org/foodnews/dirty-dozen.php
   
   

Disclaimer:
Asaya Health Insights and its materials are not intended to treat, diagnose, cure or prevent any disease. The material on Asaya Health Insights is produced by us and/or our collective support network, and is provided for educational purposes only. Please seek the advice of your physician or other qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, supplement, exercise or other health-related programs.