How to Balance Your Hormones For Better Moods, Better Poop and Better Health

hormone healthHow to Balance Your Hormones For Better Moods, Better Poop and Better Health

– by Brenna Ortner

Feeling a bit off lately? Moody? Not feeling much love for yourself, your significant other, or  anyone around you? With the lives we live today we can easily throw off our hormones, the balancers and regulators of our bodies. Those mood swings may be your body trying to tell you something.

I suggest you listen.

There are many different symptoms of hormonal imbalances such as low energy, PMS, mood changes, depression, infertility and many more. Ignoring or covering up those symptoms instead of addressing the root cause could cause serious health and reproductive issues. Here are some tips to restore your hormonal balance, get rid of excess estrogen and start feeling back to your normal, happy, healthy, gorgeous self.

Avoid These Foods for Happy Hormones

processed food is bad for your hormonesFood can be the most powerful medicine or the slowest poison, you have the power to choose. When studying and experimenting how to fix my hormonal system I noticed HUGE shifts of decreased pain during my menstrual cycle when taking the following out of my diet (and studies show many others do as well).

Coffee first thing in the morning on an empty stomach can cause your blood sugar to crash & spike for the rest of the day while your body tries to reset itself to a normal balance. If you MUST have coffee have it after eating something. A much healthier option is either tea or even better a green smoothie powering up your body with vitamins, minerals and tons of healthy energy.

Alcohol damages the liver and prevents it from excreting excess estrogen.

Dairy consumption worsens hormonal imbalance because there are so many hormones present in milk. The same goes for meat. Our body is trying to rid of excess estrogen so adding hormones in (and un-natural ones from another mammal at that) is clearly not helping our cause.

Toxins from pesticides (sprayed on non-organic food) and pollution from dry cleaning, antibacterial soaps and other toxins behave like estrogen in your body. Choose natural products and find new, healthier ways to wash your clothes, body and home.

Stress Will Mess With Your Hormones

stress will mess with your hormones

Whether it be from nutritional stress, environmental stress, external stress, emotional stress, or even simply worrying about stressful situations, it’s all the same to your body.  Dealing with stress is critical to hormone health.

Your adrenals are an essential part of your hormonal system in your body, they produce DHEA which responds to stress in your body. They are very hard working little adrenals for everything we put them through. Dealing with stress helps relieve the pressure of your adrenals. Take baths, go for walks, practice meditation, breathing methods or take yoga classes.

Slow down and breathe :)

How to Build Your Hormone Health

exercise and healthy hormonesExercise is very important for overall health, stress relief and of course, balancing hormones. So move your body! You have time. For even 10 minutes. Do something. Aim for 3-5 times a week of either cardio & weight training to build human growth hormone which is a key hormone for strength and longevity.

Constipation worsens hormonal imbalances because your body cannot excrete excess estrogen. When this happens estrogen is re-circulated and dumped back into your bloodstream through the gut after your liver has done the work to get rid of it.

Optimal bowel movements are 3 times a day after each meal. To go more often increase fiber in your diet from vegetables, fruit, nuts, seeds and beans. Flax seeds in particular are especially helpful in correcting constipation and balancing hormones. Put them in a shake or sprinkle them on salads or food. Flax seeds contain lignans that help balance hormone metabolism and block the negative effects of excess estrogens.

Imbalances in gut bacteria increases the amount of re-absorbtion of estrogen back into the body. Replacing healthy bacteria in the gut also helps normalize estrogen and hormone metabolism. The best way to get healthy bacteria in your gut is to through delicious fermented vegetables.

Supplements to Boost Your Hormone Juice

I try my best to recommend nutrients from whole foods but there is no getting around supplements because the food quality is not what it used to be. A few that have been shown to help ease hormonal imbalance symptoms in the female body are:

chocolate for healthy hormones

  • Magnesium
  • Evening Primrose Oil
  • Whole food daily multivitamin
  • Wild yam
  • Cramp bark
  • Dandelion root

A little bit of raw chocolate provides a lot of healthy magnesium for your body and can help ease PMS issues. Enjoy my healthy recipe below:

Raw Chocolate Coconut Macaroon Recipe:


  • 3 cups raw coconut
  • 1 ½ cups raw cacao powder
  • 1 cup raw honey
  • ½ cup raw coconut oil


Mix together, drop by spoonfuls, refrigerate and ENJOY!

Healthy Little Tip:

After cooking up your delicious treats, coconut oil can be used as a moisturizer and stress reliever after taking a nice long bath (or try the oil in the bath!) . It’s a wonderful pampering treat and your skin will soak it right up.

How Do You Keep Your Hormones Happy?

Please take a moment in the comment box to let me know what tips you’ve tried to keep your hormones happy! We’d love to share your tips on the blog! If your tip is shared, we’ll gift you with a full monthly menu planner of our best recipes to help put you in the mood and keep your hormones happy!  (Please be sure to leave your email address in the comment section so we can send you your menu planner!)

Meet Our Love Coach, Brenna Ortner


Brenna Ortner is a Certified Holistic Health Coach and a Board Certified and Accredited Member of The American Association of Drugless Practitioners. She helps people create a completely personalized “roadmap to health” that suits their unique body, lifestyle, preferences, and goals.

She specializes in working with women who have hormonal issues with symptoms ranging from weight-gain, lethargy, mood swings, PMS & cramps, to irregular periods or infertility. You can find out more about Brenna and her work by clicking here.

Check out Brenna’s previous posts, How to Find Love in All the Right Places Are You Thinking Your Way to Love and  How to Create Love This Valentine’s Day.


  1. says

    Great article. Thanks. I wanted to add one thing…. sleep. Getting enough sleep (7- 8 hours for most people) is so important for adrenal health and consequently adequate DHEA-s production.

    Also cruciferous vegetables such as broccoli, cauliflower and cabbage which contain indole-3-carbinol, will assist the body to produce more of the healthy oestrogen metabolites.


  2. Lidia says

    Besides the Evening Primrose Oil and Wild Yam you mention above, I also use Black Cohosh Combination #2 for hormones (from Genestra) and GSF Complex (Genestra) to calm my adrenals. If my perimenopause symptoms are on the rise, I add essential oils. I use Dragon Time and Lady Sclareol blends by Young Living, which have both been formulated to help women balance their hormones. Dragon Time contains Clary Sage, Fennel, Lavender, Marjoram, Blue Yarrow and Jasmine essential oils. Lady Sclareol contains Rosewood, Vetiver, Clary Sage, Orange, Geranium, Ylang Ylang, Sandalwood, Sage Lavendar, Jasmine and Idaho Tansy. Lastly, I add ground-up flax seeds to my smoothies from Day 1 of my period to mid-cycle (ovulation, about Day 13 or 14) and sunflower seeds from Day 13 or 14 to the start of my period. I agree about how important sleep is and shifting hormones can cause insomnia in some perimenopausal women. I haven’t managed to resolve that one yet completely. I know that avoiding sugar, alchohol and coffee is key for me. No problem for the alchohol and coffee but the sugar is a different matter. I have major sugar cravings before my period. I will try that fabulous-sounding recipe in your article. Maybe it will satisfy my sugar cravings without keeping me awake at night. Any other ideas out there that might help me sleeping like a rock again during perimenopause? Thanks very much.
    Good article by the way. And thank you for that recipe.


    Reply by Lidia on March 2nd, 2012

    Yes, Helena below makes an excellent point. I don’t do any of this without first checking with my natural healthcare practitioner to make sure it’s right for me. Everyone is different.


  3. Helena says

    Maca from a good source remember organic but that it has also been tested for heavy check quality of what you are supplementing /eating..cannot spell this but something like this ashawagdha,coconut oil, minerals ,fulvic acid,the right exercise ie if your adrenals are understress becareful !! Recent studies show long distances walking/running etc can increase oxidative stress and stress adrenals and make you age attention to body symptons keep a dairy not only noting your dates of menstration but also quality of bleed ,mood etc.If you have questions about health find someone with knowledge and ask if you get fobbed off go ask and keep asking till you are satisfied with an answer. Remember just because something worked for your friend does not mean it will work for you ..also make sure you find the best dosage for your body which may well be out side the recommended dosage or could be less..with hormons get tested and get the right tests done go prepared to say what tests you want run or do private lab test at home where you will get your results to study your self.Remember just because the Doctor says your thyroid or hormons are fine ..that does not cut it ask for numbers then do your research you want to be fine ?? No you want to have your levels in the highest / best place you can . The doctor could tell you , your hormon levels are fine when in reality you are just at the bottom level of being ok..remember no one owes you anything are your best friend ,you are the keeper of your body ,you have to work at keeping it healthy do not think going ot see an expert or specailist means you blindly follow what they tell you..question and understand what is going on for you.And do not make excuse for not caring for your self oh the kids need me etc bottom line if your ill well thats no good to anyone..but they will still love you :-)


  4. helen says

    Hi there Tera:

    I have recently started taking Shatavari in my smoothies to help alleviate some brutal PMS symptoms. (I’ve stopped taking the bio-identical progesterone cream!) And so-far-so good; many of my symptoms have lessened or disappeared.
    Also, limiting salt and any inflammatory foods has helped as well. Thanks for the opportunity to share and for the continued great tips! Hugs–Helen


  5. Mamie says

    I like to take an epsum salt bath. Its magnesium is absorbed into your skin while soaking in the water. Very relaxing. Adding a few essential oils in scents you like are an added delight. Jasmine, rose, ylang ylang….so wonderful.


  6. Ally says

    I start taking evening primrose oil and flaxseed in my daily menu. It helps me alottttttttt …. Thank youuuui v much for awearing us about these critical situations..


  7. alice cundiff says

    Ive been doing the green smoothie/organic food thing for a few years now. While i appreciate your article on hormanes and foods that help balance them, it seemed to be geared mostly toward PMS..a couple of months ago i went into full blown menopause, i wake up every morning at 4am with hot flashes and have them off an on thruout the day. the worst is to have my sleep cycle interrupted and the inability to get back to sleep. I take black cohosh and evening primrose, ive been looking for yam extract but have difficulty finding it. do you have any suggestions? AND and particular foods that would be helpful, or a smoothie that you could recommend?
    Thanks so much


  8. Melissa says

    I am new to raw life style and have been doing smoothies regularly. However I am still educating myself on how to make this life style change permently. I had a week of bad choices during one meal and another and when my menstraul started it was the worse I have had in months since starting raw.


  9. says

    I have trouble with constipation and real bad PMDD, mood swings, and mental health issues. I wonder if all of this is tied into hormones. Could the hormones be causing the constipation? Could they make my mental health symptoms worse right before my period?


    Reply by Camille on September 19th, 2013

    Hi Karaj,

    I actually have the exact same as you, except that I haven’t had my period for a year and a half now (but still getting PMDD which is quite annoying). I started being vegetarian at about the same time as I stopped taking the pill, so I’m guessing that stopping meat has messed up my hormones somehow. I will try and go back to meat again and will let you know the results :)


    Reply by Gina on September 23rd, 2013

    Hi Camille: I stopped having periods in my 20s (you can see me replying on some other posts here). It took them years to figure out what caused mine. I had the PMDD at the same time too – once I got regular & proper blood tests could see why – my hormones were fluctuating up and down? Some supplements really helped me manage it and get relief. Have you got all your hormone levels checked? Have they given you any clues? There a plenty of vegans who have periods but – yes – if you are too thin, that could affect you. (I had to evaluated for that too) The endocrinologist really helped me. I sure hope you get it sorted out, getting your hormones balanced is real important. If you want to email me privately, for any more info, you can reach me at: [email protected]
    BE Coach


    Reply by Gina on September 23rd, 2013

    Hi Kara: I actually experienced poorly balanced hormones, due to medical misdiagnosis for many years and so the study, understanding of hormones, their affect on all of us is something I have held close to my heart and been involved with for a long time. Anyway, from my experience, yes your hormones can have an affect and cause constipation. For quite some time,leading up to & after menopause,it can be quite common. It is not always age related either – my female hormones shut down in my 20s, it affected my digestion for sure. I remember feeling bloated, fat, lethargic and plugged up . We are all different though, our bodies all have different levels that are our norm and have different reactions to the ebbs and flows within our bodies. In general though, at peri menopause it seems digestive track movement can slow down and the intestines can become sluggish. Then, of course, what we eat, drink also has an affect. Something as simple as not drinking enough water affects bowel movements and even mental clarity. For constipation, I would add, as well as flax seed, chia seeds soaked in water to your diet. It creates an awesome jelly like substance and helps move things on through. It is one of those things I do on daily basis. As far as your mental health I always found it extremely helpful to track my moods – that dark feeling, where things don’t seem so positive or even the happy bright feelings – if you keep track of them, you will actually start to see a pattern, that it occurs the same time each month – regardless of external circumstance. All our hormones are all interconnected, affected by our food and our environment, one slightly out of whack – the others follow and yes – for me anyway – they affected my mental and physical health. Eating good healthy unprocessed food, adding lots of greens,supplementing with things like maca, superfoods and supplements,as required worked for me. I hope you find something that works for you too. Also, I think everyone should have their hormone levels checked, young or old. (am cortisol for sure) They provide fabulous clues to what is going on inside of you and with that and your own tracking, you are better able to see what works for you. Hope you try the chia seeds – they are great in green drinks and even try some prunes too! Not my favorite, but I eat them anyway because they are so good for us women! (Sorry for the slowness in this response, I hope it helps in some way :)
    Certified Health and WellBeing Coach
    Body Enlightenment


  10. says

    I am post menaposal I still experience fatigue and sleeplessness during the unbalanced hormone monthly!! I try to eat healthy, mostly turkey to help with relaxation and a salad of greens (any kind) before bedtime and an herbal tea like Yogi’s Bedtime or Tazo’s Tazo Rest that has a blend of rose petals, valerian root & citrusy herbs they are both good. For the fatigue I do a protein smoothie and add blueberries or blackberries and strawberries. Recently I’ve added a supplement of cordyceps to help with balance.


    Reply by Gina on September 23rd, 2013

    Hi Lupe: That fatigue and sleeplessness is a tough one to deal with. Sleep is so important. When my hormones were going up and down – the sleeplessness was the worst, especially mid month. Of course the doctors wanted to give me sleeping pills – not something I would consider. So I used natural progesterone, as well as other natural supplements too. Worked great. My friends going into peri menopause, I always tell them, that’s their first sign, the sleeplessness – go get your hormones checked. Anyway, I love those teas you mentioned, I drink them too as well as a chamomile lavender one. Have you tried Maca, I add it to my smoothie and really do seem to notice a difference, energy wise, etc. I quite like the taste too – especially in a brazil nut milk smoothie with cacao. So the cordyceps have worked for you? I have been wanting to try them as well,I had only been using reishi so far & since David Wolfe loves them both always meant to try – nice hearing you think they work. Think I will buy a blend next time.
    BE Coach


  11. Lisa Teran says

    i am 48, with symptoms of short temper, lack of sleep, 2 day heavy periods.
    started 80/20 bio identical cream 1gm
    progesterone cream 50gm
    have gained 12pounds in two months
    and so bloated.
    what hormone causes the bloating and tight feeling around the stomach?
    i exercise 45mins 4days a week.
    im frustrated


    Reply by Gina on September 23rd, 2013

    Hi Lisa: I would be frustrated too! I know I was when it was happening to me! You will see me all over this thread. I hate seeing women having issues with hormones. Have you had your am cortisol levels tested. Or all your levels? If your body is not getting enough sleep, you are stressed you will tend to store belly fat and be bloated. There are a lot of other things that can contribute too. Standard hormone tests would help, thyroid, estrogen, progesterone. Do use the progesterone mid month or all month? I ended up just using it from mid month on – those days I sleep the best! You definitely sound like I was when my hormones were going up and down, or when I was, technically in perimenopause. I used to hate it when I exercised and exercised and nothing moved, my weight went up – I either stayed the same, or even seemed to gain no matter how much exercise I added! Back then I actually was probably not eating enough, regularly, or getting enough nutrition in all the time. The more and better I ate, more nutrition, less toxins, the more my weight stabilized and any excess seemed to naturally fall off. It was a process though and the darn hormones really affected it. Have you tried Phosphatidyl Serine (PS) – it encourages sleep and helps with elevated cortisol. I take it plus Maca, rhodiola and omega 3. Chia seeds, of course too :) Also, that bloated tight feeling, how about digestive enzymes, fermented foods – maybe your gut health is a bit off. As we age, things do slow down. (my everything slowed down young – then, kicked in again – with help – so I have been through the ups and downs for years – I am 54) Thank goodness though, for many years now – have more ups than downs. I hope you can too. Just for the weight thing – how about adding ACV – Apple Cider Vinegar before meals, it is like the cheapest, best superfood – helps with your blood sugar, your skin and loosing weight too + more. Worth a try and it doesn’t taste all that bad!! :)
    BE Coach


  12. toni says

    I am juicing I would like a juicing recipes to put my hormones back balance. Please. I have been going through menopause and I have been getting horrible hot flashes and feeling miserable and gained a lot of weight.please help!! I am a 49 year old women. Thank you


    Reply by Gina on October 5th, 2013

    Hi Toni: If you want to focus on the juicing to help your hormones – I would use lemon, celery, ginger, beets, kale and apples. Swiss chard, carrots would also be good. Adding in as many other fresh vegetables / greens – as smoothie or juicing is always good. Make sure you get your gut health working for you, fermented foods, sauerkraut, kimchi, coconut kefir all would be good. I have used black cohosh myself and it worked quite successfully for hot flashes. For me it was always important to get my hormones level checked so I knew what was going on internally and could correlate to my symptoms. Green smoothie and/or juicing I think would both give you so much good stuff and help. Anyway, here is a recipe I like. i think I may be repeating some of what I shared above but, it all helps – hope some of the ideas work for you.
    Please adjust amounts to your taste but here is what I do.
    3 or 4 carrots
    Juice of one lime
    1 or 2 apples
    1/2 to 1 beet
    Slice of ginger – i use about 1 1/2 inches (but i like ginger)
    Feel free to contact me if you want any further info. I have been there, going through the ups and downs of hormones and i know it can be frustrating. You can contact me here or email me at [email protected]
    BE Coach


  13. Becky says

    Over the past 7 years I have taken many homeopathic things to adjust my hormone changes. First, this article continues the same mantra as main medicine and does not actually give anymore insight into actual homeopathic remedies. Sad but true that yet another so-called hollistic natural approach just recycles what mainstream is saying. Disappointed.


  14. says

    I have been on Bio-Identical hormone replacement, which did not work for me as it increased my blood pressure. I also began taking Maca Root which in turn did the same. I began looking into Vitex (Chaste tree) but can not get a clear understanding of how to take the herb. Which leads me to believe :-) I just need to put in the work of diet change and healthier living.
    Please help me.


  15. marti leavins says

    Good afternoon, i recently came off hrt and i’m having difficulty getting my sense of smell. My perfume does not agree with my body chemistry and expels a bad odor when I put it on. I’m absolutely desperate to smell better and need help. I shower twice daily and feel oily & smell oily. I have increased my zinc & magnesium, tried a body cleanser w/ lemon, maple syrup & cayenne and even a epsom bath. please I need help. thank you so very much. Mrs Marti Leavins


    Reply by K on November 20th, 2013

    I have had hormone related body odor issues for years myself. No amount of showering, scrubbing or deodorants worked. That is, until I made my own natural one. Miraculously I now only put it on in the morning and have no issues whatsoever all day. My hubby can confirm! :) The recipe can be found here: It’s super easy to make; I had all the ingredients at home already and it took me all of 60seconds tomix it up. Good luck! Keep me posted how you do, if you decide to try it!


  16. Alice says

    Great article, I have started eating a lot of tofu to boost my estrogen level. My low level of estrogen has caused my skin to breakout like crazy, but it’s a miracle how eating tofu clears my skin up!


  17. alison says

    i have been feeling weak rited moody down last few months but all of sudden has gotten worse crying emotions out of wake painful periods. have had 5 urine infections in 2 months finally went to family doc got blood urine done go results tomorring. i have been so streesed due to a break up money stress. not sleeping getting acne dry face hair hair thinning. no energy what g
    foods can help me get throu the days. please send me planner to help me out what food with help moods hormones .


  18. says

    I am trying to balance my form ones so I try to drink lemon squeezed in a mug of hot water most days. Also carrot juice I have been drinking. And instead of potatoes I eat sweet potatoe or cous cous. I also take an omega 3 supplement.


  19. Tezita says

    i am still suffering from hormonal imbalance which cause thyroid problem as well as acne on my face as well dark circle too,but nw i used to try to happy my hormones by doing early morning jogging,eating right food,and spending as much as time with friends and pursuing my dreams it makes my hormones happy and yes when my mom is happy i feel happy to i love to make her happy.


  20. Sarah G says

    Vitex/Chasteberry worked great for me to balance my hormones. Cut way back on my hormonal symptoms during Weeks 3 and 4. I also think it helped me get pregnant as we had been trying for 5 cycles and then got pregnant on my 2nd cycle after starting Vitex. Great, cheap supplement.


  21. Naznin says

    I have tried a smoothie forward hormonal imbalance.
    Apple, carrot, mango, yogurt and flax seeds. I avoid sugar in this. :)



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