Balance Your Hormones in 4 Easy Steps

Dr. Jolene BrightenPublished: Last Reviewed: Sex Hormones Leave a Comment

Hormones…they can completely rock our world at times. Leaving us feeling like we are at the mercy of their seemingly sporadic bursts, it may seem impossible to ever regain balance of your hormones. But I want to tell you that today, you can begin creating amazing hormone health in 4 easy steps.

If you missed my last post on the top three things that wreak havoc on your hormones, check it out! This is some foundational stuff that you don't want to miss!

FREE E-BOOK: Dr. Brighten's Quick Guide to Balancing Your Hormones. Learn Dr. Brighten’s simple tips for restoring hormonal balance.

Every System Feels It!

Hormone imbalance affects every system in the body, resulting in a laundry list of concerns such as:

  • Acne
  • Hot flashes
  • Painful or heavy periods
  • Mood swings
  • Difficulty conceiving
  • Fatigue
  • Anxiety or depression
  • Hair loss
  • Irregular or absent periods
  • Difficulty sleeping
  • PMS
  • Low libido

Most doctors will call these “minor” inconveniences or maybe they've even convinced you that they are a normal part of being a woman. Which they are not.

In fact, these are some serious signals your body is sending to give you a heads up that there is some major disharmony brewing under the surface.

Left untreated, these “minor inconveniences” can develop into some serious conditions—autoimmune disease, debilitating fatigue, depression, anxiety, fibroids, cysts, and even cancer.

That's some serious stuff!

Luckily, there’s plenty you can do naturally and from home to ensure that hormones stay balanced and you feel at your best!

Balance Your Hormones in 4 Easy Steps

1. Lower your stress burden.

Chronic stress can disrupt blood sugar, contribute to muscle wasting, unwanted weight gain, and disrupt estrogen and progesterone balance. There are a couple of easy ways to switch from the sympathetic “fight or flight” mode to the parasympathetic “rest and digest” mode quickly.

First, you can use a simple breathing technique:

  • Exhale completely
  • Inhale through your nose slowly for a count of 3-5
  • Hold the breath at the top for a count of 5
  • Release the breath slowly from your mouth (for a count of 6-10), holding again for a moment at the bottom.

I also like to use a visualization technique where I think of my happy place. Think of a time – a vacation or a hike through nature – where you were completely at peace. Every time you feel stress creeping in, simply picture yourself in that place.

Guided meditations and visualizations have been shown to reduce levels of stress as well as the psychological and physical complaints associated with high levels of stress.

2. Balance blood sugar with nutrition.

What you eat and don’t eat can dictate hormone regulation and the rate at which you heal.

Balance blood sugar by eating good protein and healthy fats at every meal.

To curb sugar cravings, make sure you’re getting plenty of zinc, vitamin C, and B vitamins from food and/or from supplementation. Aim for at least 25 grams of fiber per day from vegetables and some low sugar fruits like berries. Fiber keeps bowel movements regular and helps to eliminate waste, including excess hormones!

diet hormone functional medicine

3. Love Your Liver.

Your liver is responsible for readying estrogen to be moved out of the body. This could honestly be a whole article of it’s own (and it probably will be), but here are some basics:

  • Eat quality protein
  • Eat plenty of garlic and onions
  • Eat a minimum of 3 cups of cruciferous vegetables weekly
  • Try this simple liver detox tool

4. Get things moving.

Once the liver processes estrogen for elimination, it is up to your gut to move it out!

If you are experiencing constipation, there is a good chance your estrogen isn’t making its way out, but instead, going back into circulation in the body. Figuring out and treating the underlying cause of your digestive issues is crucial in creating optimal hormonal health.

Hormones 101

If you like this post, I have some good news. I’ve compiled some resources from experts in the health and wellness field all about balancing hormones naturally.

If you’re looking for even more ways to …

  • Improve your energy while restoring the health of your adrenals and thyroid.
  • Create a blissful mood with stress lowering, hormone balancing tools.
  • Learn the best techniques to immediately improve the health and appearance of your skin.

… then check out the Hormones 101: PMS Help, Perimenopause Tips & Fixing Adrenals.

This is a special toolkit to get your hormones to a state of bliss, while banishing those unwanted symptoms for good!

Create Amazing Hormones Today with Hormones 101.

Get Your FREE Hormone Starter Kit with

7 Day Meal Plan & Recipe Guide

This starter pack is exactly what every woman needs to bring her hormones back into balance!

Hormone Starter


About The Author

Dr. Jolene Brighten

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Dr. Jolene Brighten, NMD, is a women’s hormone expert and prominent leader in women’s medicine. As a licensed naturopathic physician who is board certified in naturopathic endocrinology, she takes an integrative approach in her clinical practice. A fierce patient advocate and completely dedicated to uncovering the root cause of hormonal imbalances, Dr. Brighten empowers women worldwide to take control of their health and their hormones. She is the best selling author of Beyond the Pill and Healing Your Body Naturally After Childbirth. Dr. Brighten is an international speaker, clinical educator, medical advisor within the tech community, and considered a leading authority on women’s health. She is a member of the MindBodyGreen Collective and a faculty member for the American Academy of Anti Aging Medicine. Her work has been featured in the New York Post, Forbes, Cosmopolitan, Huffington Post, Bustle, The Guardian, Sports Illustrated, Elle, and ABC News. Read more about me here.