10 Subtle Signs Your Hormones Are Out of Balance (And What to Do About It)

Hormones are your body’s chemical messengers — they influence everything from your mood and energy to your skin, digestion, and sleep. When they are in harmony, you feel balanced, energized, and resilient. But when they are off kilter, the signs aren’t always obvious. You might chalk these signs up to “getting older,” “being stressed,” or “just normal life” — when in fact, they could be your body’s quiet way of asking for help.

As a Naturopathic Doctor and Birth Doula, I help women navigate these subtle clues so they can address imbalances before they become bigger health issues.Here are 10 signs your hormones may be out of balance — and natural steps you can take to support them.

1. Irregular or Missing Periods

Why it happens: 

• Hormones like estrogen, progesterone, and luteinizing hormone regulate your cycle.

• Stress, dietary changes, PCOS, thyroid, or other hormone issues can throw off the rhythm.

Natural support: 

• Track your cycle using tools like basal body temperature tracking, ovulation (LH) strips, or cervical mucus monitoring.

• Ensure you are consuming adequate calories and nutrients.

• Address stress.

• Many herbs (eg: Vitex agnus-castus), Nutraceuticals (eg: B-Complex), and/or acupuncture treatments can help normalize your cycle.

2. Unexplained Fatigue

Why it happens: 

• Cortisol, thyroid hormones, and sex hormones all affect your energy levels.

• When these hormones are imbalanced, you may feel “tired but wired” or constantly drained.

Natural support: 

• Balance your blood sugar levels with protein-rich meals, consuming a low glycemic index diet, and spacing your food intake.

• Practice stress-reduction techniques such as meditation, and or journalling.

• Work on your sleep hygiene to improve sleep quantity and quality.

3. Mood Swings & Irritability

Why it happens: 

• Fluctuations in estrogen and progesterone affect your serotonin and dopamine levels

• These are your “feel-good” brain chemicals.

Natural support:

• Nutraceuticals such as Omega-3 fatty acids, and magnesium may help support your mood stability

• Increasing your levels of gentle movement such as yoga, and/or walking has been shown to improve moods.

4. Weight Changes Without Lifestyle Shifts

Why it happens: 

• Hormonal shifts can affect your metabolism, appetite, and fat storage — especially around the midsection.

Natural support:

• Focus on consuming whole, unprocessed foods, strength training, and reducing inflammatory triggers.

5. Sleep Disturbances

Why it happens: 

• Your cortisol should be highest in the morning and lower at night. If this pattern is reversed or erratic, falling asleep and/or staying asleep can be tough.

Natural support: 

• Creating a wind-down routine including avoid screens (yes this includes your phone!) at least 1 hour before bed can help.

• If needed, herbal support such as passionflower or chamomile might be right for you.

6. Skin Changes (Acne, Dryness, Dullness)

Why it happens: 

• Androgens, estrogen, and cortisol can all influence oil production, inflammation, and skin turnover.

Natural support: 

• Ensure you are hydrating well, and eating antioxidant-rich foods to ensure your skin has the nutrients it needs to be radiant

• Address your root hormone imbalances rather than just treating your symptoms.

7. Low Libido

Why it happens: 

• Testosterone, estrogen, and progesterone all influence your level of sexual desire.

• Low libido can also be tied to stress, sleep deprivation, or nutrient deficiencies.

  
  

Natural support: 

• Prioritize self-care, manage stress, and consider zinc and B-vitamin support.

8. Digestive Upsets Around Your Cycle

Why it happens: 

• Estrogen and progesterone affect your gut motility (movement through your intestines), which can lead to constipation, diarrhea, or bloating pre-period.

  
  

Natural support:

•  Keep a food and symptom journal to spot patterns.

• Increase your fibre intake gradually.

• Support your gut health with probiotics.

9. Hair Changes (Thinning, Shedding, or Unwanted Growth)

Why it happens: 

• Thyroid disorders, high androgen levels, or estrogen shifts can all affect hair growth cycles.

  
  

Natural support: 

• Check your iron, thyroid, and hormone levels.

• Ensure your dietary protein intake is adequate.

10. Brain Fog

Why it happens: 

• Estrogen and progesterone play key roles in your brain function, memory, and focus ability.

• Low levels of these hormones, or fluctuating patterns can leave you feeling mentally “cloudy.”

  
  

Natural support: 

• Support blood sugar balance, stay hydrated, and include healthy fats in your diet to support brain function.

When to Seek Help

If you have noticed several of these signs, it’s definitely worth connecting with a healthcare provider who can order the appropriate lab work and help identify the root cause of these symptoms. Hormone balance is complex — it’s not just about one hormone being “too high” or “too low,” but how they all work together.

The Naturopathic Approach

In my practice, I look at the full picture — diet, lifestyle, stress levels, environmental exposures, and your personal health history. Treatments may include nutritional changes, botanical medicine, lifestyle adjustments, and targeted supplementation, all tailored to your unique needs.

Final Thoughts

Your body is always communicating with you — sometimes in whispers before it shouts. By paying attention to subtle signs, you can take steps toward restoring balance, energy, and vitality.

This post is intended for educational purposes only and should not be substituted for medical advice.