What are the symptoms and how to manage hormonal imbalance?

Before you can effectively manage your hormonal imbalance, you need to understand what may be causing it. Most often, these imbalances are due to an underlying health problem, such as a thyroid disorder or polycystic ovary syndrome (PCOS). Hormone disorders can also be linked to conditions such as diabetes or to hormonal disturbances caused by eating disorders such as anorexia and bulimia.

It is also common for women over 45 to experience a decrease in oestrogen levels due to menopause.

In addition, lifestyle factors such as diet, stress levels and lack of exercise can contribute to hormonal issues.

The main hormones to watch to avoid hormonal imbalance

The oestrogen–progesterone duo shapes femininity, supports bone health, influences sleep and even overall appearance. Testosterone also plays a part in energy and libido, far from being reserved for men. Insulin sets the right pace for energy; if it is poorly regulated, diabetes can develop. Thyroid hormones follow suit, setting the rhythm of metabolism from morning to night.

Our body secretes hormones via the endocrine system. It is the role of the endocrine glands – namely the pituitary gland, thyroid, parathyroids, adrenals and the gonads – to secrete different types of hormones that play various roles within our body:

• Sex hormones such as oestrogen and progesterone, which play a role in reproduction and sexual development.
• Thyroid hormones, which help regulate metabolism.
• Stress hormones such as cortisol, which help the body manage stressful situations or environments – but beware of elevated cortisol levels, which can have harmful consequences.

• Progesterone: What is it responsible for? Among other things, for the production of oestrogens. During the uterine phase of the cycle, it promotes the formation of the uterine lining. It is considered a soothing hormone for the body. If this hormone is not properly metabolised, it can lead to mood swings and fluctuations.
• Oestrogen: Just like progesterone, this female sex hormone, produced by the ovaries, stimulates the body and boosts motivation on a daily basis. It generally rises during the “follicular” phase (the first phase of the cycle). When this hormone is lacking, mood can hit an all-time low.
• Testosterone: You thought it was only present in men? This male sex hormone also plays a role in women’s bodies! Also produced by the ovaries, it supports muscle growth and significantly influences body fat levels, while also contributing to a healthy libido.
• Oxytocin: This hormone is secreted in the hypothalamus, a part of the brain that regulates the production of certain hormones. It is released in large amounts during sexual activity. It is largely responsible for our level of empathy and, particularly during pregnancy, it has a calming effect on babies and strengthens the mother–child bond.

We sometimes try to identify a single culprit, in vain. Lingering anxiety and invisible stress disrupt the glands and shake our inner balance. A hyper-reactive or chaotic diet, a disorganised lifestyle – and the hormonal machinery starts to falter. Approaching forty often amplifies the contrasts, symptoms intensify, and lurking conditions such as thyroid disorders or polycystic ovary syndrome can throw stability off course.

We also need to be cautious with certain treatments or pills, which alter the hormonal “score”, sometimes unintentionally. Endocrine disruptors, which are everywhere, gradually accumulate and undermine women’s health. Nothing seems to stop this disorder in an already overloaded daily life. Why do symptoms suddenly appear, seemingly out of nowhere? Hormonal imbalance doesn’t always give advance warning.

Among the most common root causes of hormonal imbalance are:

• Overweight and inflammation (poor diet / sedentary lifestyle)
• Chronic stress
• Genetics
• Chronic exposure to toxins (alcohol, pesticides, viruses, tobacco, chemical agents, etc.)
• Exposure to endocrine disruptors
• Lack of sleep
• Excessive sweating
• Overconsumption of soy-based products
• More serious conditions (Turner syndrome, severe allergies or infections, etc.)
• Oestrogen dominance: increased irritability, mood swings, changes in appetite, as well as breast pain, heavy periods, sleep disturbances
• Adrenal fatigue: brain fog, persistent tiredness, lack of motivation, sleep disturbances.
• Endometriosis: a wide range of signs and symptoms (digestive issues, intimate discomfort, bloating, pain, etc.), soon to be detectable via saliva tests.
• Polycystic ovary syndrome (PCOS): abnormal hair growth on the face, weight gain, hormonal acne, abnormal uterine bleeding or absence of periods for several weeks.
• Low oestrogen levels: decreased libido, fertility issues, mood swings, irregular cycles.
• Hypothyroidism or hyperthyroidism: slowed-down or accelerated metabolism, weight gain or loss and irregular periods.
• Perimenopause: (generally between 44 and 52 years old, around 7 years of symptoms that vary from woman to woman), hot flashes, night sweats, memory lapses, brain fog, vaginal dryness…

• Hyperestrogenism: Often due to an overproduction of oestrogen relative to progesterone. This usually leads to symptoms such as heavy periods, swollen and painful breasts, sleep disturbances and can therefore impact overall health.
• Hyperprogesteronemia: Here, progesterone levels are higher than oestrogen levels. This imbalance can cause episodes of anxiety, depression, chronic fatigue and a general feeling of slowing down.

Detecting a hormonal imbalance is not easy, as symptoms can be extremely diverse. They may be physical or psychological. To help you recognise them, we have listed the main symptoms by category:

Menstrual cycle disorders

For women, one of the first warning signs is of course a disruption in the menstrual cycle. This disruption can take different forms:

• Your periods last longer or shorter than usual
• Very heavy menstrual bleeding
• A complete absence of periods can also be a sign
• A more intense premenstrual syndrome
• Increased breast tenderness
• Fertility issues
• Possible uterine fibroids

Physical symptoms

Beyond menstrual cycles, physical signs that may appear include:

• Acne flare-ups or skin breakouts
• Rapid weight gain or loss while your diet remains the same
• Headaches
• Palpitations or heart rhythm disturbances
• Infertility
• Bloating
• Excessive sweating
• Decreased libido

Psychological symptoms

On the psychological level, symptoms are often the result of abnormally high levels of hormones such as cortisol, which is linked to anxiety and stress:

• Anxiety
• Unusual fatigue
• Sleep disturbances and night sweats
• Mood swings and irritability
• Depressive symptoms

A hormone test looks for abnormalities in hormone function using blood, saliva or urine samples. It often has to be done at a specific time in the cycle. There are different types of tests, each with its own advantages and limitations:

• Saliva tests: measure at the cellular level the levels of oestrogen, testosterone, cortisol and DHEA. To see changes over time, several samples must be compared.
• Urine tests: reflect the presence of hormones over a full day, rather than at a single point in time as with blood or saliva tests.
• Blood tests: measure levels of total and free hormones (unlike urine and saliva tests).
• Follicle-stimulating hormone (FSH) tests: help determine hormonal status in women approaching menopause.

The good news is that it is possible to act quickly and significantly on a temporary hormonal imbalance, since 75% of our hormonal balance depends on our lifestyle!

If you only remember a few simple and natural ways that have been effective for many people, here they are:

1. Limit inflammation and insulin dysregulation by favouring a low-carbohydrate diet (low glycaemic index to avoid disrupting insulin) and limiting dairy products.
2. Choose healthy fats (olive, rapeseed, walnut oil, etc.), as good fats are closely linked to hormone production. See our article on the best nutrients for good hormonal balance
3. Move your body! Ideally, combine more intense physical activities that make you sweat (e.g. brisk walking, jogging, cycling) with gentler activities that work on relaxation and deep muscles (yoga, Pilates, etc.). Exercise helps to lower cortisol levels – a major enemy of hormonal balance – and to significantly increase serotonin, which is key to good mood and energy!
4. Take care of your sleep: go to bed at regular times, pay attention to your body’s signals of tiredness and limit screens and blue light before bedtime.
5. Check for deficiencies in certain nutrients, especially magnesium, vitamin B6, zinc and vitamin D, which are often lacking in cases of hormonal imbalance.
6. Adopt adaptogenic plants, such as ashwagandha or rhodiola, which have proven effects on stress and support healthy thyroid function. Ashwagandha is often considered the queen of plants for its effects on hypothyroidism, hyperthyroidism and adrenal fatigue linked to chronic stress.

Hormone therapies (hormone replacement therapy for menopause, hormonal contraceptives, thyroid medication, etc.) are sometimes essential, but according to many women they could be prescribed in a more informed and better monitored way!

For example, not systematically prescribing the pill to a teenager whose cycles are not yet fully established, or limiting hormone replacement therapy for menopause to the first three years – which may be more beneficial than using it over a longer period. There is still a lot of progress to be made, especially when it comes to non-hormonal contraception!

There are several issues at stake:

1. Symptoms and discomfort are treated, but not the root cause of the problem – which can lead to long-term use.
2. Side effects are often significant and there may be a risk of dependence. Pay particular attention to certain medications such as statins, corticosteroids or retinoids, which can affect your hormonal system. Talk to your doctor about them.

When hormonal balance is disrupted, it leads to complex symptoms and weakens our health. Depending on which hormones are involved, it can affect:

• The physical
• The emotional
• The mental

Life as a whole can be thrown off balance. It is important to take care of your hormonal balance to maintain homeostasis.

To manage hormonal imbalance, it is important not only to address any underlying medical condition, but also to change your lifestyle in order to better regulate your hormones. This means having a balanced diet rich in fresh fruits and vegetables, while reducing processed foods and refined sugars, and exercising regularly each day. Try also to reduce your stress levels by practising calming activities such as yoga or meditation, and aim for restful sleep every night.

In most cases, a hormonal imbalance can lead to menstrual cycle irregularities. Periods that occur outside the normal cycle are considered menstrual disorders. The imbalance may relate to the intensity of bleeding, the frequency or a combination of both.

Chronic blood loss can influence a woman’s overall health. This is particularly true if you suffer from amenorrhoea (absence of periods outside the menopause) or from very heavy periods: normally, we lose between 8 and 10 teaspoons of blood per cycle. You may also experience very irregular cycles linked to stress or the onset of perimenopause. What other symptoms should alert us? 🧐

Physical activity, diet and lifestyle undoubtedly influence how fat is distributed and overall body weight. Hormonal balance also plays a key role here.

Sudden, unexplained weight gain can be a sign of a hormonal imbalance such as hypothyroidism, which is also characterised by feeling cold more easily. Some hormones directly or indirectly control metabolic processes. For example, oestrogen plays an important role in the secretion of leptin, the hormone that regulates feelings of fullness and hunger.

Some studies also show that a drop in oestrogen levels in the body reduces leptin secretion. Likewise, unexplained weight loss can be a sign of a hormonal imbalance such as hyperthyroidism. When the body produces too many thyroid hormones, metabolism speeds up, which can lead to a rapid heart rate, weight loss and intolerance to heat.

Hormones influence how the brain functions, especially in women, who experience more hormonal fluctuations than men. Menopause, pregnancy and premenstrual syndrome are just a few examples that can contribute to sudden mood changes. If you find yourself increasingly irritable without any apparent external reason, it may help to boost your diet with magnesium (dark chocolate, nuts, etc.), saffron and L-tryptophan (banana, legumes, wholegrain rice, etc.) and to seek support to understand the root causes.

Hormonal imbalance can also lead to frequent mood swings. This can have a negative impact on those affected. In addition, skin rashes and very dry skin are also signs to watch out for.

Chronic fatigue and concentration problems may require medical treatment. These issues can manifest as memory lapses or difficulty staying seated or thinking clearly.

People affected often find it hard to sit still or relax. Struggling to make decisions, perform complex tasks or maintain attention are also signs to take into account. If the symptoms persist, you should consult a healthcare professional.

Melatonin, the hormone that triggers sleep onset, is produced by a gland in the brain, the pineal gland or epiphysis. It is released at night and reacts to light. Its role is to help you fall asleep and to make waking up easier. Conversely, other hormones can disrupt sleep. Oestrogen, for example, can cause insomnia during menopause. When they decrease, they can lead to hot flashes and night sweats that disturb sleep.

Insomnia can therefore be linked to hormonal imbalance. From the age of 50, insomnia and fragmented sleep may result from a drop in oestrogen. To minimise the impact of these hormones on sleep, you should follow a few basic rules. Go to bed at regular times and pay close attention to early signs of fatigue so as not to miss your sleep cycle (yawning, drop in body temperature, etc.), as melatonin levels start to rise around two hours before bedtime. The best way not to disrupt melatonin production is to avoid exercise and screens (blue light) at least 2 to 3 hours before going to bed.