8 Surprising Signs of Hormonal Imbalances (And How To Fix Them)
If you’ve ever said, “I just don’t feel like myself” or “I’m gaining weight even though I’m doing everything right” or even “why am I SO bloated no matter what I eat,” there’s a good chance your hormones might be to blame. Hormones impact everything from your mood and energy to your weight and skin—so when they’re out of balance, you feel it in more ways than one. The tricky part? The signs of hormonal imbalance often don’t show up in obvious ways and we never learn about our hormones so we often don’t even think about them in the first place when these symptoms arise.
In this post, we’re breaking down the most overlooked signs of hormone imbalances, what they actually mean, and what you can do to start feeling better. Let’s get into it.
What Causes Hormonal Imbalances in Women?
Before we dive into the signs, it helps to understand what causes hormone issues in the first place.
Hormones are chemical messengers that regulate many functions in your body: metabolism, menstrual cycle, mood, sleep, hunger, libido, and more. A healthy hormonal system stays balanced through feedback loops, but modern life can easily throw things off, especially for women in their 30s and 40s.
Common triggers for hormonal imbalances include:
Chronic stress (hello, cortisol overload)
Poor diet or blood sugar swings
Too much or too little exercise
Lack of sleep
Exposure to endocrine disruptors (like BPA and fragrance chemicals)
Underlying conditions like PCOS, thyroid issues, or perimenopause
When these factors pile up, you might start noticing small symptoms that slowly build over time. These are the subtle signs your hormones are out of whack.
Sign #1: Constant Fatigue That Doesn’t Go Away With Rest
We’re not talking about feeling tired after a late night—we mean a deep, dragging fatigue that doesn't lift even after a good night’s sleep.
This type of exhaustion can be tied to cortisol imbalances, low thyroid function, or estrogen/progesterone imbalance. When your stress hormones are constantly activated or your thyroid is sluggish, your body struggles to produce the energy you need.
Fix it:
Prioritize 7–8 hours of sleep per night
Keep blood sugar stable with protein-rich meals
Incorporate calming practices like deep breathing, gentle yoga, or daily walks to regulate cortisol
Avoid looking at screens 30 mins before you go to sleep & 30 mins after you wake up
Sign #2: Unexplained Weight Gain or Trouble Losing Weight
If you're gaining weight (especially around the belly) without changing your eating or exercise habits, it's time to consider hormonal causes.
Estrogen dominance, low progesterone, thyroid dysfunction, and insulin resistance can all contribute to signs of hormonal weight gain. These imbalances shift how your body stores fat, affects your metabolism, and makes it harder to see results.
Fix it:
Reduce added sugar and processed foods
Strength train to improve insulin sensitivity & metabolism function
Cycle sync your workouts to match your hormonal fluctuations
Get hormone levels checked if this has been ongoing
Sign #3: Mood Swings, Anxiety, or Feeling “Off” Emotionally
You know those days where you're crying over commercials or snapping at your partner for no reason? Yep, your hormones are probably be behind that.
Low progesterone, estrogen dominance, or cortisol dysregulation can all impact your brain chemistry. Progesterone is calming and mood-stabilizing, so when it's low (common with chronic stress or perimenopause), anxiety can spike.
Fix it:
Track your symptoms with your cycle to identify patterns
Support progesterone with foods like leafy greens, vitamin C, and magnesium
Prioritize nervous system support: slow mornings, breathwork, journaling
Sign #4: Acne That Flares Up Around Your Chin and Jawline
Breakouts in your adult years—especially around the chin and jaw—can signal a hormonal imbalance. This type of acne is often tied to excess androgens (like testosterone), which can show up in PCOS or during times of hormonal fluctuations like before your period.
Fix it:
Cut back on dairy and high-glycemic foods
Balance blood sugar with meals that include protein, fat, and fiber
Support your liver with cruciferous veggies like broccoli and cauliflower to help detox excess hormones
Sign #5: Irregular Periods or PMS That Feels Out of Control
PMS is common, but it’s not normal to feel miserable every month. Severe cramps, heavy bleeding, mood swings, and irregular cycles are all signs and symptoms of hormonal imbalance that shouldn’t be ignored.
Estrogen dominance, low progesterone, and thyroid issues are common culprits here.
Fix it:
Try seed cycling to support estrogen and progesterone naturally
Get enough healthy fats to support hormone production
Talk to a provider about testing your hormone levels if symptoms persist
Sign #6: Low Libido or Vaginal Dryness
If your sex drive has taken a nosedive or things just feel "off" down there, it could be linked to hormonal shifts.
Low estrogen, especially in perimenopause or postpartum phases, can cause vaginal dryness and discomfort. Low testosterone or high stress can also contribute to a lower libido.
Fix it:
Add omega-3s to your diet (chia seeds, walnuts, salmon)
Use clean, hormone-friendly lubricants if needed
Reduce stress and prioritize connection rather than pressure
How to Naturally Balance Your Hormones Through Nutrition, Movement, and Stress Relief
Now that we’ve covered the top signs your hormones are out of whack, let’s talk solutions.
1. Nutrition:
Eat enough food! Undereating is a major hormone disruptor, so no skipping meals (including breakfast).
Focus on whole foods: protein, fiber, healthy fats, and complex carbs
Support liver detox with leafy greens, beets, and cruciferous veggies
Consider supplements like magnesium, B vitamins, and omega-3s (talk to your provider first)
2. Movement:
Cycle sync your workouts (train harder during your follicular and ovulatory phases, ease up during luteal and menstrual)
Don’t overdo cardio—strength training and walking are more hormone-supportive
3. Stress Management:
Chronic stress is a hormone saboteur. Build in recovery time.
Practice nervous system regulation: meditation, time in nature, breathwork, EFT tapping
Get at least 15 minutes of sunshine daily to support your circadian rhythm
When to Get Your Hormones Tested (And What Labs to Ask For)
If you’ve read through these signs of hormone imbalance and feel like you’re checking multiple boxes, it may be time to get some labs done.
Ask your provider to check:
Estradiol (estrogen)
Progesterone
Testosterone (free and total)
DHEA
Cortisol (morning)
Thyroid panel: TSH, Free T3, Free T4, Reverse T3, and thyroid antibodies
Fasting insulin and glucose
The timing of these tests matters, too. For cycling women, progesterone should be tested around day 21 of your cycle. Always work with a practitioner who understands hormone testing and can interpret your results in context!
A DUTCH test is also extremely helpful to analyze hormone levels and how your body is metabolizing necessary nutrients. You can check out more info on DUTCH testing & get started here.
Hormonal imbalances can show up in subtle, sneaky ways. From stubborn weight gain to mood swings and fatigue, these signs often get brushed off as "normal."
But here’s the truth: just because something is common doesn’t mean it’s normal.
The good news? Your body wants to be in balance. With the right support, you can restore hormonal harmony and start feeling more like yourself again.
If you’ve been noticing any of these signs of hormonal imbalance, know that you’re not alone—and you don’t have to figure it all out by yourself.
Looking for more support? My online community, Becoming Balanced Together, is a great place to start if you're ready to feel more energized, less bloated, and more connected to your cycle.
Your hormones are talking—and hopefully now you know how to listen a bit more. ✨