How to Balance Hormones Naturally: A Root Cause Guide for Women’s Hormonal Health
- Renee Grandi
- May 15
- 10 min read
Updated: May 16
If you are dealing with mood swings, jawline breakouts, fatigue before your period, sugar cravings, clotty periods, or irregular cycles, your hormones are not broken. They are responding to deeper biochemical imbalances that deserve attention, not dismissal. This guide is your roadmap to understanding what your symptoms are really telling you and what to do about them from a functional, evidence-based, and natural health perspective.
Understanding Hormonal Feedback Loops
Your hormones operate in complex feedback systems between the brain, endocrine glands, and peripheral tissues. The hypothalamic-pituitary-gonadal (HPG) axis governs sex hormone regulation. Stress, trauma, inflammation, and nutrient deficiency can all interfere with GnRH pulsatility, suppressing LH and FSH, which leads to anovulation and hormonal insufficiency. Leptin, insulin, and thyroid hormones also provide regulatory feedback to the hypothalamus, meaning under-eating or unstable blood sugar can suppress fertility and sex hormone production.
The Role of Circadian Rhythms in Hormonal Regulation
Circadian health is central in regulating cortisol, melatonin, insulin, and reproductive hormones. Poor sleep hygiene, late-night screen exposure, irregular sleep-wake cycles, and night-shift work disrupt the suprachiasmatic nucleus (SCN) and pineal gland, impacting melatonin secretion and cortisol rhythm. Melatonin directly affects ovarian function and follicular development. Encourage clients to anchor their circadian rhythm with morning sunlight, regular sleep timing, low evening light exposure, and screen dimming tools.
Detox Beyond the Liver
Hormonal clearance relies on liver detoxification and lymphatic flow, glymphatic activity, sweat glands, gut motility, and mitochondrial autophagy. Daily sweating through movement or infrared sauna, dry brushing, and castor oil packs improves lymphatic circulation. Gut support reduces estrogen reabsorption. Support autophagy via intermittent fasting (12 to 16 hours), polyphenols, and mitochondrial cofactors like PQQ and CoQ10.
Menstrual Mapping and Phase-Specific Support
Your cycle has four key phases: follicular, ovulation, luteal, and menstruation. Track mood, energy,
discharge, and temperature changes. Tailor interventions to each phase:
Follicular (Day 1–13): Support detox, rebuild nutrients, light exercise
Ovulation (Day 14–16): Optimise antioxidants and anti-inflammatories
Luteal (Day 17–28): Support progesterone, reduce stress, improve sleep
Menstruation: Rest, anti-inflammatory support, mineral repletion
Environmental Hormone Disruptors to Avoid
Xenoestrogens and endocrine disruptors from daily products mimic oestrogen or block hormone receptors:
BPA (receipts, plastic containers)
Phthalates (fragranced beauty, cleaning products)
Pesticides (non-organic produce)
Flame retardants (furniture, mattresses)
Non-stick cookware (Teflon). Switch to glass, stainless steel, organic skincare, and air purification where possible.
Immune-Hormone Cross Talk
The immune system directly influences hormone function. Chronic infections (e.g. EBV, CMV), intestinal permeability, and toxic load activate cytokines (IL-6, TNF-α) that blunt ovarian signalling, lower T3 conversion, and inhibit progesterone. Autoimmunity, especially Hashimoto’s, is hormonally mediated. Address gut dysbiosis, mucosal immunity, and liver detox to break the cycle of immune-hormone disruption.
Hormone-Specific Symptom Pattern Decoder
Symptom | Possible Root Cause |
Breast cysts, tenderness | Estrogen excess, iodine deficiency |
PMS + waking at 2–4am | Low progesterone, cortisol spike |
Chin acne + oily skin | High androgens, insulin resistance |
Constipation + fatigue | Low T3, sluggish bile |
Anxiety pre-period | Low GABA, low progesterone, B6 |
Long cycles + cold hands | Thyroid dysfunction |
Cyclical headaches/migraines | Estrogen dominance, low Mg/B2 |
Low libido + irregular cycles | SHBG imbalance, low testosterone |
The Biochemical Roots of Hormonal Imbalance
Hormonal imbalances rarely exist in isolation. Your thyroid, liver, adrenal system, gut microbiome, detoxification pathways, mitochondrial function, and blood sugar regulation deeply influence your reproductive hormones. These systems communicate constantly, and when one falters, others follow. Hormonal symptoms are often the result of chronic dysfunction in these networks. Understanding these concepts will help you navigate how to balance your hormones naturally.
Low Progesterone
Symptoms: PMS, anxiety, weepiness, irritability, breast tenderness before your period, spotting before your bleed, mid-cycle spotting, short luteal phase, poor sleep quality, night waking around 2 to 4am, low basal body temperature in luteal phase, headaches just before menstruation, infertility, and cyclical breast cysts.
Biochemical Link: Progesterone is produced by the corpus luteum after ovulation. Chronic cortisol output hijacks pregnenolone (shared precursor), decreasing available resources for progesterone synthesis. Low thyroid function, under-eating, low cholesterol intake, and high oxidative stress suppress ovulation and corpus luteum viability. Vitamin C, zinc, selenium, and vitamin B6 are essential co-factors for sustained progesterone output. Progesterone also plays a critical role in GABA receptor sensitivity, explaining its influence on mood and sleep.
Estrogen Dominance or Poor Estrogen Clearance
Symptoms: Heavy or clotty periods, bloating, tender breasts, mood swings, fluid retention, PMS, anxiety, fibroids, endometriosis, histamine intolerance, painful periods, and mid-cycle spotting. Additionally, estrogen dominance may contribute to migraines, breast fibrocystic changes, and worsened PMS-related insomnia.
Biochemical Link: Estrogen must be detoxified through three key pathways in the liver: hydroxylation (phase I), conjugation (phase II), and excretion (via bile and stool). If methylation is impaired (often from MTHFR polymorphisms or B12/folate deficiency), or if bile flow is stagnant and the gut microbiome is imbalanced (especially with high beta-glucuronidase activity), oestrogen recirculates and intensifies symptoms. Low magnesium, poor fibre intake, and liver congestion are also key contributors. High oestrogen levels stimulate histamine release and can downregulate DAO enzyme function in the gut, linking estrogen dominance to histamine-driven symptoms like itchy skin, hives, and food intolerances.
Androgen Excess or PCOS-like Patterns
Symptoms: Cystic jawline acne, excessive hair growth (chin, jaw, abdomen), oily skin, missed periods, irregular ovulation, scalp hair thinning, irritability, blood sugar crashes, darkened skin patches (acanthosis nigricans), skin tags, and prolonged cycles (>35 days). Women may also experience cravings for sugar and starch, mood volatility, and difficulties with weight loss or weight gain despite caloric restriction.
Biochemical Link: Excess insulin and high LH drive androgen production by the ovaries. Chronic inflammation elevates 5-alpha reductase, converting testosterone into more potent DHT. Disruption in SHBG from high insulin means more free testosterone circulates. Poor blood sugar regulation, environmental hormone disruptors, and chronic gut inflammation compound the problem. High androgen states are also associated with reduced oestrogen receptor expression in the brain and endometrium, which may affect endometrial receptivity and mood regulation.
Cortisol Dysregulation (HPA Axis Dysfunction)
Symptoms: Morning fatigue, feeling wired at night, difficulty falling or staying asleep, salt cravings, irritability, blood sugar crashes, anxiety, hot flushes at night, PMS, low motivation, dizziness on standing, and memory lapses. Other signs include heightened startle reflex, tension headaches, frequent urination at night, and difficulty recovering from illness or intense exercise.
Biochemical Link: The HPA axis governs stress response through tightly regulated feedback between the brain and adrenal glands. Chronic psychological or physiological stress, over-exercising, under-eating, trauma, and unresolved infections flatten the normal cortisol rhythm. This reduces DHEA, progesterone, and T3 production. Chronically elevated cortisol increases leaky gut (through tight junction disruption), decreases serotonin, and depletes magnesium. Over time, the system may enter a state of “compensated adrenal fatigue” with low morning cortisol, low DHEA, and increased fatigue and anxiety.
Thyroid Dysfunction or Autoimmune Thyroiditis
Symptoms: Irregular cycles, long cycles, short cycles, infertility, low libido, hair shedding or thinning, constipation, cold hands and feet, anxiety, depression, brain fog, poor memory, slow wound healing, brittle nails, dry skin, and fluid retention. Other overlooked signs include loss of the outer third of the eyebrows, delayed reflexes, low pulse rate, and ovulatory dysfunction even with normal TSH.
Biochemical Link: Thyroid hormones control ovulation, SHBG, oestrogen clearance, and progesterone production. Autoimmunity (often from leaky gut, gluten exposure, viral triggers, and nutrient deficiencies) can drive Hashimoto’s thyroiditis. Low T3, even with normal TSH, results in lower metabolic output, poor detoxification, and reduced ovarian responsiveness. Iodine, selenium, iron, and zinc are crucial cofactors. Hypothyroidism reduces gut motility, slows liver clearance, and impairs cholesterol metabolism, which further compounds hormonal and mood-related symptoms.
Advanced Functional Testing for Hormone Clarity to Balance Your Hormones
Identifying the root cause begins with the right testing. These markers go far beyond standard hormone panels:
Thyroid Function: TSH, Free T4, Free T3, Reverse T3, anti-TPO, anti-TG
Sex Hormones: Day 3 FSH, LH, estradiol, prolactin, AMH, DHEA-S, total and free testosterone, androstenedione
Luteal Phase Hormones: Day 21 progesterone and estradiol (or 7 days post-ovulation)
Metabolic Markers: Fasting insulin, glucose, HbA1c, C-peptide
Inflammatory & Cardiovascular Markers: hs-CRP, ESR, homocysteine, fibrinogen
Nutrient Status: Iron panel (serum iron, ferritin, transferrin saturation), B12, folate, RBC magnesium, vitamin D, zinc, copper, selenium, ceruloplasmin
Detoxification & Methylation: Homocysteine, MTHFR variants, liver enzymes (ALT, AST, GGT, ALP)
Functional Hormone Assessment: DUTCH Complete or DUTCH Plus to assess hormone metabolites, cortisol rhythm, methylation, and detox pathways
Gut & Immune Health: GI-MAP, zonulin, calprotectin, beta-glucuronidase, secretory IgA
Nutritional Foundations for Hormone Balance
Food is information. It modulates every enzyme system involved in hormonal regulation.
Build Blood Sugar Stability
Prioritise protein-rich meals (minimum 25g per meal)
Pair carbs with healthy fats and fibre (avocado, flax, olive oil, chia seeds)
Avoid refined carbohydrates and caffeine on an empty stomach
Use cinnamon, berberine, and bitter melon extract to enhance insulin sensitivity
Enhance Liver Detoxification
Focus on cruciferous vegetables (broccoli, kale, cauliflower, arugula)
Use lemon water, dandelion root tea, and turmeric daily to support bile flow
Include phase II detox nutrients: glycine (collagen), NAC, magnesium, calcium D-glucarate
Feed the Gut Microbiome
Prebiotic fibres: Jerusalem artichoke, cooked and cooled sweet potato, green banana flour
Fermented foods: sauerkraut, coconut kefir, kimchi, miso
Resistant starches: legumes, oats, cooled rice and potatoes
Correct Nutrient Deficiencies
Magnesium: leafy greens, cacao, pumpkin seeds
Zinc: oysters, grass-fed beef, hemp seeds
B6: chickpeas, banana, turkey, wild salmon
Selenium: Brazil nuts (1–2 per day), eggs
Seed Cycling
Days 1–14: 1 tbsp ground flax + 1 tbsp pumpkin seeds (oestrogen support and lignans)
Days 15–28: 1 tbsp sesame + 1 tbsp sunflower (progesterone and vitamin E support)
Daily Therapeutic Juicing
Celery (alkaline minerals, gut support)
Beetroot (methylation and nitric oxide)
Carrot (beta carotene for ovarian health)
Ginger (anti-inflammatory, blood flow)
Turmeric (potent anti-inflammatory and antioxidant)
🌿 How To Balance Your Hormones Naturally With Herbal Medicine
Vitex agnus-castus (Chaste Tree)
Best for: Short luteal phase, PMS, low progesterone, irregular cycles
Biochemical Action: Modulates LH and prolactin secretion, improves corpus luteum progesterone output.
Symptom Link: Helps with spotting before period, mood swings, breast tenderness.
Shatavari (Asparagus racemosus)
Best for: Dry cervical mucus, poor ovarian reserve, burnout
Biochemical Action: Increases FSH sensitivity, promotes follicular growth, supports mucosal hydration.
Symptom Link: Supports cervical mucus, low libido, dry vaginal tissue.
Dong Quai (Angelica sinensis)
Best for: Irregular cycles, scanty periods, poor uterine blood flow
Biochemical Action: Promotes blood flow and uterine vascularity, mildly oestrogenic.
Symptom Link: Light bleeds, cold uterus sensation, poor endometrial thickness.
Cramp Bark (Viburnum opulus)
Best for: Painful periods, uterine cramping, endometriosis
Biochemical Action: Relaxes uterine smooth muscle, inhibits prostaglandin-mediated spasms.
Symptom Link: Sharp lower abdominal pain with periods.
Peony (Paeonia lactiflora)
Best for: PCOS, high androgens, acne, amenorrhea
Biochemical Action: Lowers LH:FSH ratio, improves ovulatory frequency, lowers testosterone.
Symptom Link: Irregular periods, acne, hirsutism, cystic ovaries.
Licorice Root (Glycyrrhiza glabra)
Best for: Low energy, poor adrenal output, high androgens
Biochemical Action: Modulates cortisol, suppresses 5-alpha reductase activity.
Symptom Link: Fatigue, poor stress tolerance, chin acne.
Rehmannia (Rehmannia glutinosa)
Best for: Thin endometrium, post-pill amenorrhea, adrenal exhaustion
Biochemical Action: Tonifies the HPO axis, nourishes yin, supports corpus luteum.
Symptom Link: Weak luteal phases, low basal body temperature.
Motherwort (Leonurus cardiaca)
Best for: Irregular cycles, anxiety-induced PMS, poor uterine circulation
Biochemical Action: Improves uterine tone and blood flow, calms the heart and CNS.
Symptom Link: Palpitations before menstruation, irregular flow.
Red Raspberry Leaf (Rubus idaeus)
Best for: Weak uterine tone, recurrent miscarriages, luteal defects
Biochemical Action: Tones endometrial and uterine muscles, supports progesterone signalling.
Symptom Link: Spotting, early period drop-off, heavy clotting.
Dandelion Root (Taraxacum officinale)
Best for: Oestrogen dominance, sluggish liver, PMS
Biochemical Action: Enhances bile flow and hepatic clearance of oestrogens.
Symptom Link: Breast tenderness, bloating, irritability.
Nettle Leaf (Urtica dioica)
Best for: Mineral depletion, hair loss, anaemia
Biochemical Action: Rich in iron, calcium, magnesium; supports adrenal and endocrine systems.
Symptom Link: Fatigue, dizziness, hair shedding, cold hands.
Chamomile (Matricaria recutita)
Best for: Insomnia, anxiety, digestive bloating
Biochemical Action: Increases GABAergic tone, reduces cortisol, and relaxes the gut-brain axis.
Symptom Link: Poor sleep, anxious PMS, indigestion pre-period.
Maca Root (Lepidium meyenii)
Best for: Hormone resilience, low libido, post-pill recovery
Biochemical Action: Improves dopamine and HPG axis signalling, supports mitochondrial energy.
Symptom Link: Low energy, reduced sexual drive, low mood.
Rosemary (Rosmarinus officinalis)
Best for: Estrogen excess, sluggish liver, poor focus
Biochemical Action: Aromatase modulator, supports liver phase I detox.
Symptom Link: Hormonal acne, bloating, foggy thinking.
Ginger (Zingiber officinale)
Best for: Pelvic pain, ovulatory pain, inflammation
Biochemical Action: Inhibits COX enzymes, improves pelvic circulation.
Symptom Link: Mid-cycle pain, endo flares, inflammatory PMT.
How To Balance Your Hormones Naturally With Nutraceuticals
Myo-Inositol + D-Chiro-Inositol
Symptom Link: Irregular cycles, cystic ovaries, insulin resistance, acne
Action: Improves insulin sensitivity and follicular development; enhances mitochondrial function in oocytes.
DIM (Diindolylmethane)
Symptom Link: Breast tenderness, PMS, estrogen dominance, fibroids
Action: Supports Phase I estrogen detox; promotes healthy 2-OH metabolism.
Calcium D-Glucarate
Symptom Link: Recirculating estrogen, bloating, mood swings
Action: Inhibits beta-glucuronidase, aids phase II detox and hormone excretion.
NAC (N-Acetylcysteine)
Symptom Link: Ovarian cysts, endo pain, poor egg quality
Action: Antioxidant, reduces inflammation, promotes ovulation, and protects oocytes.
Magnesium Glycinate or Threonate
Symptom Link: PMS, anxiety, cramps, poor sleep
Action: Regulates GABA, supports hormone synthesis and muscle relaxation.
CoQ10 (Ubiquinol)
Symptom Link: Low egg reserve, poor embryo development
Action: Powers mitochondria in eggs; improves fertilisation potential.
Omega-3 Fatty Acids (EPA/DHA)
Symptom Link: Painful periods, inflammation, immune flares
Action: Reduces prostaglandin excess, improves endometrial receptivity.
Vitamin E (Mixed Tocopherols or Tocotrienols)
Symptom Link: Thin lining, heavy periods, clotting
Action: Enhances endometrial growth, supports antioxidant defences.
B Complex with Active B6, B12, and Folate
Symptom Link: PMS, fatigue, poor methylation
Action: Supports neurotransmitters, egg health, homocysteine regulation.
Adaptogens (Ashwagandha, Rhodiola, Schisandra)
Symptom Link: Low resilience, irregular ovulation, adrenal fatigue
Action: Restores HPA axis tone, improves ovulation and cortisol modulation.
How To Balance Your Hormones Naturally With Therapeutic Lifestyle Interventions
Castor Oil Packs
Improve lymphatic flow, reduce pelvic inflammation, and support liver clearance
Use over liver or lower abdomen with gentle heat 3–5x per week
Contrast Hydrotherapy
Alternating hot and cold improves blood flow, vascular tone, and mitochondrial energy
Combine with dry brushing for lymphatic support
Fertility Massage / Chi Nei Tsang
Visceral abdominal therapy to release adhesions, promote blood flow to reproductive organs, and improve peristalsis
Wet Cupping / Fascia Release
Supports detoxification, inflammation resolution, and improves pelvic circulation
Acupuncture / Electroacupuncture
Proven to regulate ovulation, support follicular development, improve implantation, and modulate cortisol rhythms
Nervous System Reset Practices
Breathwork, EMDR, vagal toning, somatic tracking, cold exposure, and slow parasympathetic walking regulate cortisol and reproductive hormone cross-talk
Final Thoughts and Next Steps
Hormonal symptoms are not random. They are biologically intelligent messages — signals that the nervous system, mitochondria, immune system, and detox pathways are overwhelmed and asking for support. True healing occurs when we stop suppressing symptoms and begin listening to the feedback.
You don’t need to guess anymore. You don’t need to push through or settle for being told everything looks “normal.”
If your symptoms are speaking to you, it’s time to listen, not suppress. This is exactly what I help women do every day in the clinic.
I work with clients across the globe via telehealth, guiding you through comprehensive functional testing, natural interventions, and a personalised roadmap to restore balance.
If you're ready to get to the root cause of your hormone symptoms and feel like yourself again, you can book your consultation below:
Let’s stop guessing and start healing. You deserve this.
Warmly, Renee Grandi Clinical Naturopath, Nutritionist and Neuroscientist www.womensintegrativehealthclinic.com.au
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