What Does It Mean for Your Hormones to Be 'Balanced'?

January 17, 2025

Hormonal balance is a phrase that often gets tossed around in wellness circles, promising everything from clearer skin to a sense of serenity. But what does it actually mean for your hormones to be balanced? Let’s unpack this question by delving into the roles of key hormones like oestrogen, progesterone, and cortisol, as well as what happens when they’re present in excess or deficiency. Think of this as your guide to understanding the delicate symphony of your endocrine system.

The Basics of Hormonal Balance

Hormones are chemical messengers produced by glands in the endocrine system. They travel through the bloodstream, delivering instructions to various tissues and organs. The balance of these hormones is crucial for maintaining homeostasis—the body’s steady state. A disruption in hormonal levels can lead to a cascade of physical and emotional symptoms, influencing everything from metabolism to mood.

For women, hormonal balance is especially significant due to the menstrual cycle, pregnancy, and menopause. Two major players in this system are oestrogen and progesterone, which are primarily produced in the ovaries. These hormones work in tandem but can easily tip out of balance, leading to noticeable changes in well-being.

Oestrogen: The Feminine Powerhouse

Oestrogen is often considered the quintessential female hormone, although it’s also present in men at lower levels. It’s responsible for developing secondary sexual characteristics during puberty, regulating the menstrual cycle, and maintaining bone density. Oestrogen also plays a role in cardiovascular health and cognitive function.

Oestrogen Excess

When oestrogen levels are too high, a condition known as oestrogen dominance may occur. This imbalance can stem from overproduction by the ovaries, external sources like hormone replacement therapy, or poor elimination due to liver dysfunction or gut imbalances. Common symptoms include:

Irregular menstrual cycles
Breast tenderness
Weight gain (particularly around the hips, upper arms, and thighs)
Mood swings and anxiety
Fatigue and brain fog

On a cellular level, excess oestrogen stimulates the proliferation of cells, which is why it’s linked to conditions like endometriosis and certain cancers, including breast cancer. Lifestyle factors, such as high stress or exposure to xeno-oestrogens (chemicals in plastics that mimic oestrogen), can exacerbate this condition.

Oestrogen Deficiency

Low oestrogen levels are commonly seen during menopause, but they can also occur due to premature ovarian insufficiency, eating disorders, or excessive exercise. Symptoms include:

Hot flashes and night sweats
Vaginal dryness (which can lead to discomfort during intercourse)
Decreased bone density (increasing the risk of osteoporosis)
Memory issues and difficulty concentrating
Low libido

Biologically, oestrogen supports the production of serotonin and other neurotransmitters, which is why its deficiency is often linked to mood disorders such as depression.

Progesterone: The Soothing Counterpart

Progesterone is often overshadowed in popular thought by oestrogen, but its role is equally critical. Known as the “pregnancy hormone,” it prepares the uterus for implantation of a fertilised egg and maintains pregnancy. Even outside of pregnancy, progesterone has a calming effect on the body, promoting restful sleep and reducing anxiety.

Progesterone Excess

Excess progesterone is less common but can occur due to hormone therapy or conditions like polycystic ovary syndrome (PCOS). Symptoms include:

Lethargy and excessive sleepiness
Dizziness or lightheadedness
Mood changes, such as irritability
Bloating and digestive issues

High progesterone levels can make you feel sluggish and emotionally flat, as it dampens excitatory neurotransmitters like dopamine.

Progesterone Deficiency

Low progesterone levels are a frequent issue, particularly in women who experience irregular ovulation or chronic stress. For me, this concept is deeply personal because I’ve struggled with progesterone deficiency myself—it was an experience that completely redefined how I understood my body and my emotions. For about 11 years, I had very heavy periods that left me feeling drained both physically and emotionally, and the PMS mood swings were so intense that they bordered on depression and even suicidality at times.

It’s hard to describe the kind of anxiety that’s so pervasive you feel like you can’t breathe properly, or the insomnia that leaves you lying awake at night feeling like your thoughts are spinning out of control. Looking back, it all made sense when I learned how much progesterone influences the nervous system and mood stability. Symptoms of progesterone deficiency include:

Irregular or heavy periods
PMS symptoms (such as mood swings and bloating)
Difficulty maintaining pregnancy (as low progesterone can lead to early miscarriage)
Anxiety and insomnia (due to its role in calming the nervous system)

Progesterone deficiency often goes hand in hand with oestrogen dominance, creating a perfect storm of hormonal imbalance. This interplay highlights how no hormone operates in isolation; their effects are deeply interconnected.

The Role of Cortisol: The Stress Hormone

Cortisol, produced by the adrenal glands, is your body’s primary stress hormone. It’s essential for energy regulation, immune response, and blood sugar control. However, chronic stress can lead to poor regulation of cortisol levels, which in turn disrupts oestrogen and progesterone balance.

High Cortisol Levels

When cortisol levels are consistently elevated, the body prioritises stress response over reproductive health. This can suppress ovulation, lower progesterone production, and contribute to oestrogen dominance. Symptoms of high cortisol include:

Weight gain (particularly around the abdomen)
Sleep disturbances
Cravings for sugar and high-carb foods
Weakened immune function
Anxiety and irritability

Over time, high cortisol can lead to adrenal fatigue, a state where the adrenal glands struggle to produce adequate hormones, including cortisol itself.

Low Cortisol Levels

Low cortisol, often a result of prolonged stress, can leave you feeling fatigued, foggy, and unmotivated. It also impairs your ability to handle stress, creating a vicious cycle that impacts overall hormonal balance.

Achieving Hormonal Harmony

Balancing your hormones is about more than just avoiding symptoms; it’s about optimising your body’s functions so you can feel and perform your best. Here are some steps to consider:

1. Nutrition

Support liver health by taking herbs such as Taraxacum officinale rad. (dandelion) and including cruciferous vegetables like broccoli and kale into your diet, which help metabolise excess oestrogen and facilitate it's elimination through the digestive system.
Prioritise healthy fats, such as those from avocados, nuts, and seeds, to support hormone production. Fats are the essential building blocks of steroid hormones such as oestrogen, progesterone, and cortisol.
Stabilise blood sugar by eating balanced meals with that contain good amounts of protein, fat, and fibre alongside carbohydrates. This helps regulate cortisol levels by reducing the likelihood of insulin resistance.

2. Stress Management

Practice mindfulness, meditation, or yoga to lower cortisol levels.
Prioritise sleep, aiming for 7-9 hours per night. Restorative sleep is crucial for hormonal repair.

3. Exercise

Focus on moderate-intensity workouts like walking or Pilates, which reduce cortisol without overtaxing your system.
Strength training can improve insulin sensitivity by building muscle tissue, and can support oestrogen metabolism.

4. Supplement Wisely

Magnesium can help calm the nervous system and support progesterone production.
Adaptogenic herbs like Withania somnifera (ashwagandha) or Rhodiola rosea (rhodiola) may help regulate cortisol levels. Always consult a herbalist before starting a new regime of herbal medicines.

5. Monitor Hormonal Health

Work with a healthcare provider to test your hormone levels. This might involve blood, saliva, or urine tests to assess oestrogen, progesterone, and cortisol levels.
Track your menstrual cycle to identify patterns that might indicate hormonal imbalances. You can do this by monitoring your basal body temperature and cervical fluid.

The Bigger Picture

Hormonal balance is not a static state but a dynamic process influenced by lifestyle, environment, and even emotions. By understanding the roles and interconnections of hormones like oestrogen, progesterone, and cortisol, you can take proactive steps to support your health. Remember, small, consistent changes can make a significant difference over time.

Whether you’re navigating the fluctuations of a menstrual cycle, the transitions of peri-menopause, or the challenges of stress, the goal isn’t perfection. It’s about finding a rhythm that allows your body to thrive—a harmony where your hormones, and you, can feel truly balanced.