Hormonal fluctuations during perimenopause and menopause can leave many women feeling frustrated and overwhelmed. Hormones not only impact mood, sleep, and weight but also affect long-term health. While bioidentical hormone replacement therapy (HRT) offers the most effective relief, some women also explore holistic or natural methods to help regulate hormone levels and alleviate symptoms. Incorporating lifestyle changes can make a significant difference for those looking to balance their hormones naturally or as a complement to HRT.
Ten Hormone-Balancing Lifestyle Tips
1. Prioritizing Sleep
Getting quality sleep is essential for maintaining hormonal balance. Getting at least 7 hours of sleep each night supports overall health and minimizes the effects of hormonal fluctuations.
Severe hot flashes during sleep — commonly referred to as night sweats — can lead to frequent waking, resulting in disrupted sleep patterns. This lack of restorative sleep has been associated with increased irritability, depression, and weight gain. Additionally, the hormonal decline in menopause can trigger insomnia, causing women to toss and turn throughout the night.(1)
To alleviate night sweats, beyond HRT, consider the following strategies:
Choose breathable bedding: Opt for breathable fabrics like cotton sheets and loose-fitting sleepwear.
Layer blankets: Use easily removable blankets to adjust temperature during the night.
Try cooling devices: Some women find relief using a chill pillow or a pillow filled with water, which can help regulate temperature.
Use fans: Utilizing a fan — or even multiple fans — can create a cooler, more comfortable sleeping environment.
Prepare for sleep: Dim lights before bedtime and disengage from technology to signal the body that it's time to wind down.
2. Stay active with regular exercise.
Daily movement helps stabilize hormones by improving insulin sensitivity and reducing cortisol, a stress hormone. Regular movement also promotes endorphin release, which can enhance mood and alleviate stress-related symptoms. Exercise has been shown to reduce symptoms like hot flashes and mood changes, with one study indicating that active women experience fewer perimenopausal symptoms. Furthermore, consistent exercise may also improve sleep quality and support overall energy levels, further aiding in hormone balance during menopause.(2)(3)
Here are a few ways to stay active:
Walk, dance, or swim for at least 30 minutes each day.
Incorporate resistance or weight training for bone health.
3. Eat a nutrient-dense diet.
A well-balanced diet rich in vitamins and minerals is crucial for hormone health. Nutrients from food serve as essential building blocks for hormone production, with healthy fats supporting hormones through cholesterol and vitamins aiding in their synthesis and regulation. Phytoestrogens — plant compounds found in foods like soybeans and flaxseeds — can mimic estrogen in the body, providing relief from some menopausal symptoms.(4)(5)(6)(7)
Below are ways to enhance your diet for hormonal balance:
Incorporate colorful fruits, vegetables, and lean proteins like fish into daily meals.
Add flaxseeds or soybean sprouts to help support estrogen balance.
Avoid processed foods, including overly processed tofu and other soy-based products.
Minimize the intake of simple carbohydrates, which can lead to weight gain and hormonal imbalances.
Take care of the gut microbiome, as it plays a vital role in regulating hormones like cortisol, ghrelin, and insulin.
4. Stay well-hydrated.
Dehydration can worsen symptoms such as hot flashes, fatigue, headaches, bloating, and vaginal dryness. Ensuring adequate hydration supports overall health and hormone balance.(8)(9)
Consider the following tips to maintain proper hydration:
Drink water throughout the day, even when not actively thirsty — aim for about 8 glasses a day.
Limit caffeine and alcohol, as both can trigger hot flashes and night sweats.
5. Manage stress with mind-body practices.
Stress increases cortisol levels, which can further disrupt hormones. Relaxation techniques like yoga and meditation have been shown to reduce stress and improve overall well-being.(2)(10)
To reduce stress, try some of these activities:
Practice deep breathing or meditation for 10–15 minutes daily.
Engage in movement-based activities like yoga or tai chi.
Participate in creative or artistic pursuits.
Take leisurely walks in nature.
6. Avoid common triggers for hot flashes.
Common triggers include warm environments, hot beverages, caffeinated drinks, wine, and spicy foods. Studies reveal that reducing these triggers helped 65% of women manage their symptoms more effectively.(2)(11)(12)
Helpful strategies include the following:
Identify personal hot flash triggers by keeping a journal.
Dress in layers to easily manage sudden changes in body temperature.
7. Take supportive supplements.
While a healthy diet is the best way to get the necessary nutrients, supplements can help fill the gaps. Multivitamins that include omega-3, vitamin D, calcium, and magnesium can support bone health and alleviate some menopausal symptoms.(2)(13)
Consult a healthcare provider before starting any new vitamins or supplements.
8. Maintain a healthy weight.
Weight gain during menopause is a common experience, often driven by natural hormonal changes. This added weight can sometimes intensify symptoms like hot flashes and joint discomfort, making the transition feel more challenging. However, by focusing on maintaining a healthy weight, it’s possible to lessen the intensity of symptoms and promote overall well-being.(14)
To maintain a healthy weight, focus on these strategies:
Engage in regular physical activity.
Adopt a healthy diet and eat less saturated fats and more complex carbs.
Plan meals and eat at regular times.
Limit alcohol and sugar.
Manage stress to avoid comfort eating.
9. Quit smoking and limit alcohol intake.
Although alcohol and tobacco may offer temporary relief, they can contribute to hormone imbalances over time. Both substances interfere with the endocrine system, disrupting the production and regulation of key hormones. This disruption can lead to heightened hormonal symptoms, such as the following:(15)(16)
Fatigue
Sleep disturbances
Mood irregularities
Additionally, smoking has been linked to early menopause and increased hot flashes. The strain alcohol places on the liver, a key organ for hormone metabolism, can further impair the body's ability to maintain hormonal balance. Women who quit smoking and limit alcohol intake often experience fewer menopausal symptoms and have a lower
risk of other medical conditions later in life.(15)(16)(17)
10. Explore HRT options.
While nonmedical methods can help, bioidentical HRT remains the most effective treatment for hormone imbalances. Bioidentical refers to hormones that are chemically identical to those the human body naturally produces and are used to mimic the body's own hormone function.
Studies show that HRT can reduce vasomotor symptoms by up to 85%, providing relief from hot flashes, night sweats, and mood disturbances, leading to improved quality of life. HRT may also help prevent long-term health risks associated with hormone decline, such as heart disease and osteoporosis.(2)(18)
By incorporating these natural approaches, women can improve their overall well-being and find relief from symptoms caused by hormonal imbalances, making the transition through menopause more manageable.
