Camilla Jessen
From sleep and stress to what’s on your plate—these daily habits can help bring your hormones back in sync.
Simple changes in sleep, diet, and exercise can make a big difference.
Here are five easy ways to support your hormonal health, backed by expert advice from Freundin.
Balance Your Hormones With These 5 Simple Tips
Hormones affect everything from your energy and mood to skin, sleep, and your menstrual cycle.
While hormone health may sound complicated, there are some surprisingly simple steps that can help bring balance.
Whether you’re managing PMS, dealing with menopause, or just aiming for better overall health, these tips are a great place to start.
1. Maintain a Healthy Weight
Your weight plays a key role in hormone regulation.
If you’re underweight, your body might skip periods because it’s trying to conserve energy.
If you’re overweight, it can make symptoms of conditions like PCOS (polycystic ovary syndrome) worse, including higher levels of male hormones, acne, hair growth, and metabolic issues.
2. Exercise — But Don’t Overdo It
Regular movement helps keep hormones in check and supports mental well-being.
A mix of endurance and strength training is ideal. But too much intense exercise — especially long-distance running — can throw your cycle off, particularly if your BMI is low.
As gynecologist Anneliese Schwenkhagen puts it: “Women who frequently run long distances have worse cycles than those who run less frequently and for shorter distances.”
3. Get Enough Sleep
Sleep is when the body does a lot of its hormonal work.
Aim for 7 to 8 hours per night, especially during hormonally active times like puberty or menopause. If you’re having trouble sleeping, gentle herbal remedies or, in some cases, hormone replacement therapy might help.
4. Manage Stress Before It Builds Up
Short-term stress isn’t usually a problem, but chronic stress can really impact hormone balance — especially by disturbing your cycle.
Taking regular breaks and learning stress-reduction techniques (like breathing exercises or journaling) can have a big impact. It’s never too early or too late to learn better stress management.
5. Eat for Hormone Health
A healthy gut and a stable blood sugar level both support balanced hormones.
Focus on meals with plenty of vegetables, fiber, and herbs, and go easy on white flour, sugar, dairy, and red meat. Fermented foods like sauerkraut or yogurt can help your gut microbiome, which in turn boosts your body’s production of “happy hormones.”
Psychiatrist Prof. Stephanie Krüger also recommends limiting beer and soy, since both contain plant-based estrogens that may disrupt hormone levels.
Natural Support From the Pharmacy
If symptoms are strong, certain herbal remedies may help:
Chasteberry (Agnus Castus)
Can ease PMS, cycle issues, and mood swings.
Siberian Rhubarb
Effective against hot flashes, sleep trouble, and mood changes during menopause.
Black Cohosh
Helps with menopause symptoms like hot flashes and sleep problems and is suitable for women with cancer, since it’s free of phytohormones.
