Hormone harmony in uncertain times: natural ways to balance your hormones when life feels overwhelming

Hormone harmony in uncertain times: natural ways to balance your hormones when life feels overwhelming

If you’ve felt like the world is heavier lately, you’re not imagining it. Many women I speak to have noticed the same thing: more stress, more uncertainty, and a nagging sense of “how am I supposed to carry all this and still feel good in my body?”

Remember, your body listens. Stress and emotions don’t just live in your head, they ripple into your hormones, your sleep, your cycles, even how you digest food, and while that can feel frustrating (hello, bloating, mood swings, and random tears at 3pm), it’s also empowering, because once you understand the link between your hormones and the way you’re living, you can start to bring them back into harmony.

This is not about perfection, it’s about practical, nourishing, and empowering steps you can take, even in uncertain times.

Inspired by Dr. Christiane Northrup’s wisdom, alongside women’s health leaders like Dr. Carolyn Dean, Dr. Libby Weaver, Barbara O’Neill, and Dr. Mindy Pelz, let’s explore how to support your hormones, naturally.

The mind-body-hormone connection

Hormones aren’t random chemical messengers floating around for fun! They’re part of a finely tuned orchestra, responding to your environment every single day.

Stress, poor sleep, nutrient deficiencies, toxins, even your thought patterns: all of it communicates with your hormonal system.

As Dr. Christiane Northrup says: “Our bodies are not designed to betray us. They are designed to teach us” – and I love this so much.

When you feel anxious, moody, exhausted, or out of sync, your body isn’t “getting back at you”, it’s whispering that something needs attention.

Common signs of hormonal imbalance

During times of stress and uncertainty, these are the symptoms I hear about most often from women:

• Fatigue – that wired-but-tired feeling, or waking up already exhausted.

• Mood swings + irritability – snapping at your partner, then crying about it five minutes later (only me??!)

• Sleep issues – trouble falling asleep, waking at 3am, or restless tossing.

• Bloating + gut issues – stress impacts digestion, leading to bloating, constipation, or IBS flares.

• Irregular or heavy cycles – PMS, clotting, perimenopausal chaos, hot flushes.

• Anxiety + low mood – hormones like cortisol and estrogen directly affect neurotransmitters.

• Low libido – because when stress hormones are high, reproductive hormones take a backseat.

Sound familiar? The good news is that each of these is a signal you can do something about.

Natural tools for hormone balance

Let’s talk about practical, nourishing shifts you can make this week. These are simple, yet powerful, and backed by some of my favourite alternative health experts.

1. Magnesium: The Miracle Mineral (Dr. Carolyn Dean)

Magnesium is one of the first things I recommend when women are stressed. It calms the nervous system, supports progesterone production, reduces cramps, eases anxiety, and improves sleep quality.

Food sources: pumpkin seeds, almonds, spinach, dark chocolate (the good kind!).
Supplementation: look for magnesium glycinate or citrate — around 300–400mg daily.

As Dr. Dean calls it: “The miracle mineral your body is starving for.”

2. Adaptogens: Herbs for Resilience

Adaptogens are plant medicines that help your body adapt to stress.

• Ashwagandha – calms cortisol, reduces anxiety.

• Rhodiola – boosts energy and resilience.

• Holy basil (tulsi) – balances mood, supports adrenals.

These herbs have been used for centuries and are finally getting recognition for their hormone-balancing magic.

3. Gut health: your hormone highway

Your gut isn’t just about digestion — it helps regulate estrogen, serotonin, and immunity.

• Add a small amount of fermented foods daily (sauerkraut, kefir, kimchi).

• Include prebiotics (flaxseeds, garlic, onions).

• Consider a high-quality probiotic like For Her — designed specifically for women’s gut + hormone balance.

As Barbara O’Neill often says: “Health begins in the gut.”

4. Cycle-Synced Nutrition (Dr. Mindy Pelz)

Dr. Mindy Pelz teaches women to align fasting and nutrition with their cycle phases. This isn’t about rigid dieting, it’s about working with your hormones, not against them.

• Follicular phase (after period): lighter foods, longer fasts are tolerated.

• Ovulation: energy is high — lean into protein + cruciferous veggies for estrogen detox.

• Luteal phase (before period): your body needs more support, reduce fasting, focus on magnesium-rich foods + slow carbs.

• Menstruation: rest, nourish, avoid fasting.

This approach prevents burnout and eases PMS and perimenopausal chaos.

5. Blood sugar balance: Dr. Libby Weaver’s “Rushing Woman’s Syndrome”

Dr. Libby Weaver coined the term “Rushing Woman’s Syndrome” to describe how stress + poor diet throw women’s hormones into chaos.

Her golden rule is: balance blood sugar.

• Eat protein at every meal.

• Add healthy fats (avocado, olive oil, salmon).

• Choose slow carbs (sweet potato, quinoa).

This keeps insulin steady, which stabilises cortisol and estrogen.

6. Sleep: your hormone reset button

Poor sleep = hormonal chaos. Simple as that.

Tips:

• No screens after 8pm (tough I know, but blue light kills melatonin).

• Use amber/red lights at night.

• Morning sunlight sets your circadian rhythm.

• Magnesium + herbal teas (chamomile, passionflower).

Quality sleep resets cortisol, estrogen, and growth hormone, making it the ultimate free hormone hack.

7. Detox your environment

Endocrine disruptors hide in everyday products — cleaning supplies, makeup, plastics, even pads + tampons.

Swaps:

• Choose organic cotton period care (Tom Organic).

• Switch to low-tox cleaning products.

• Avoid heating food in plastic (and ditch your microwave, its killing your food).

• Ditch Teflon pans for stainless steel or cast iron.

Every swap reduces your daily toxic load.

8. Movement for Balance

Hormone-friendly movement isn’t about punishing workouts. It’s about working with your body.

• Strength training – supports muscle, bone, metabolism.

• Walking in nature – lowers cortisol instantly.

• Yoga or Pilates – balances nervous system + builds core stability.

• Dancing – mood-boosting, fun, connects you to joy (my absolute favourite way to exercise!)

Barbara O’Neill often says something that I love: “The best exercise is the one you enjoy enough to do consistently.” Amen!

9. Stress release rituals

Your nervous system is directly linked to your hormones. Find daily rituals that release stress:

• Meditation or prayer

• Journaling

• Gratitude practice

• Breathwork

• Laughter with friends

“Joy is a nutrient. Without it, the body starves.”

The world may feel uncertain, but here’s what I want you to remember: your body is resilient. It was designed to heal, to adapt, and to thrive.

When life feels overwhelming, start small. Drink filtered water. Get morning sunshine. Eat protein with breakfast. Put your phone away by 8pm. Each simple habit is like a vote for your health, a signal to your body that you’re on its side.

You don’t need to fix everything at once. Just start. Healing is never about perfection, it’s about creating the conditions for balance to return, one gentle step at a time.

Your hormones are not the enemy, they are your body’s messengers, responding to the world we live in. When the world feels chaotic, it’s natural for your body to reflect some of that, but it doesn’t have to stay that way.

With nourishing food, natural supplements, daily habits, and a little support from wise women who’ve walked this path before us, you can bring your hormones back into harmony.

Remember this: nature always prevails, and healing is possible.

👉 Ready to take the next step? Download my 7-Day Gut Healing Meal Plan, a full week of hormone-friendly easy-to-make, delicious meals and shopping lists designed to reduce bloating, balance hormones, and boost your energy. Let’s go!