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A guide to understanding your hormones: hormonal changes, functions and more
Written byH&B editorial team
Reviewed byHeeral Tomlinson
We might not notice our hormones until things feel out of sync. Learn about hormone health, including common signs that might be linked to hormonal changes
Summary
1What do hormones do?
Hormones play a role in nearly all major processes in the body including metabolism, growth, sexual function, sleep, mood and more.
2What are the signs associated with hormonal chang
Although you can’t see your hormones, you may notice the signs of them changing – for example, through your menstrual cycle or during menopause.
3How can you naturally support your hormonal healt
There isn’t one simple solution to influence your hormones and it’s not a quick fix. The best way to rule out any conditions is to see a doctor.
Everyone has hormones – they’re an essential part of the body’s everyday functioning. These important messengers can’t be seen by the naked eye, but they help co-ordinate many processes throughout your body by carrying signals that tell it what to do and when.1 So, let’s take a closer look at common signs associated with hormonal changes and when it might be time to seek medical advice...
What do hormones do?
Hormones play a role in nearly all major processes in the body, including metabolism, growth and development, reproduction and sexual function, electrolyte balance, sleep cycles, mood and more.2
Hormones form part of what's known as the endocrine system. This system is extremely complex, so hormone levels can naturally fluctuate from time to time. The complexity of the endocrine system means hormone levels naturally fluctuate throughout life and can be influenced by a range of factors. However, research suggests some specific factors are more likely to cause fluctuations in your hormone levels, including:
What are the signs associated with hormonal changes?
Although you can’t see your hormones, you may notice the signs of a change in hormone levels. For example, women may notice their hormones fluctuate naturally through their menstrual cycle, while pregnant or during menopause. Some of these are normal phases of life, but others might include symptoms that feel unexpected or bothersome. These symptoms include (but aren’t limited to): 8,9
- premenstrual syndrome (PMS)
- irregular periods
- problems conceiving
- unexplained weight gain or loss
- low or unusually high sex drive
- low mood and anxiety
- feeling tired
- skin changes such as dryness or breakouts
- digestive changes
- vaginal dryness
- hot flashes or night sweats
Many of these symptoms can also have causes unrelated to hormones. If they’re persistent, concerning or affecting your daily life, speak to a GP or qualified healthcare professional.
How can I support my hormonal health?
Healthy habits can help your overall wellbeing, but they're unlikely to 'fix' your hormones or treat any underlying medical issues. But if you simply want a better hold on your overall hormonal health, the tips below are a useful place to start...
1. Love your gut
According to research published in the Journal of Medicinal Food in 2014, your gut microbiome may play an important role in hormone metabolism and regulation.10 You can help keep your gut healthy with a balanced diet rich in fruits, vegetables and fibre.11 Some research suggests that fermented foods like kefir, kombucha, miso, sauerkraut and kimchi can increase the number of ‘good’ bacteria in your gut, so consider adding some of these as part of a balanced diet.12
2. Understand how weight can affect hormone health
We know that losing weight can be really hard. However, managing your weight can have positive benefits for your long-term health and even small lifestyle changes can have a positive effect. According to research, body weight and hormone levels are closely linked and changes in weight may influence the activity of certain hormones.13 Both overweight and underweight can affect hormone function in different ways. Being underweight may also affect your hormonal health – for example, having a low BMI may stop your periods or affect your energy.14,15 If you're concerned about your weight, hormones or periods, speak to a GP or qualified healthcare professional for personalised advice.
3. Get regular exercise
Being active plays an important role in overall health and wellbeing. Not only can it help you manage your weight if needed, but regular exercise has many other benefits, including lowering your stress levels, helping you get better quality sleep and may support healthy body function as part of a balanced lifestyle.16
4. Eat healthy fats
Essential fats provide building blocks that the body uses to produce hormones and support normal bodily functions.17 Try including sources of omega-3 fatty acids like olive oil, flaxseeds and avocados as well as oily fish like salmon, mackerel and trout as part of a balanced diet.
Nutrients linked to hormone function
Some vitamins and minerals play important roles in normal body functions. For example, iodine contributes to the normal production of thyroid hormones and normal thyroid function.18
Vitamin B6 contributes to the regulation of hormonal activity, plus several B vitamins (biotin, niacin, thiamin (B1), vitamin B6 and vitamin B12) contribute to normal psychological function, normal energy-yielding metabolism and the normal functioning of the nervous system. Pantothenic acid contributes to normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters (chemical messengers in the brain). Some sources of these nutrients include legumes, nuts, whole grains, vegetables and some fresh fruits like bananas.
Hormone FAQs
There isn’t one simple solution to influence your hormones and it’s not a quick fix. The best way to rule out any hormonal conditions is to see a doctor. But maintaining healthy habits like a balanced diet, plenty of sleep and maintaining a healthy weight can help support your wellness routine.
Changes in hormone levels may contribute to weight gain in some circumstances, although weight changes can have many different causes. If you’re experiencing weight gain that isn’t planned or seems unusual for your diet or activity levels, see a doctor for advice.
‘Hormonal imbalance’ isn’t labelled as one condition. However, a healthcare professional may identify changes in hormone levels or diagnose an underlying condition that affects hormone function. Depending on your symptoms, your doctor might try blood tests, urine tests or diagnostic questionnaires.
The final say
Hormone changes can happen for many reasons. While lifestyle changes may support your overall wellbeing, persistent or concerning symptoms should always be discussed with your GP. Understanding the signs, looking after your overall health and knowing when to seek advice can all help you feel more informed and in control.
Ready for more? Learn about the relationship between food and hormone health, browse our guide to HRT or discover the hormones behind men’s health.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Hamid AA, Issa MB, Nizar NNA. 13 – Hormones. Preparation and Processing of Religious and Cultural Foods [Internet]. 2018 [cited 2026 Jul 29]; 253-277. Available from: https://www.sciencedirect.com/science/chapter/edited-volume/abs/pii/B9780081018927000134?via%3Dihub
2. Hiller-Sturmhöfel S, Bartke A. The Endocrine System. Alcohol Health Res World [Internet]. 1998 [cited 2026 Jul 29]; 22(3): 153-64. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6761896/
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7. Marks V. How food affects our hormones. Clinical Biochemistry [Internet]. 1985 Jun [cited 2026 Jul 30]; 18(3): 149-153. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0009912085800990?via%3Dihub
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