Hormonal imbalances can feel like a mystery you just can’t crack. From unexpected acne breakouts to mood swings, hair thinning, stubborn weight, painful periods, or that all-too-familiar afternoon energy crash—our hormones are powerful chemical messengers that influence every aspect of our health. And when they’re out of whack, they can leave us feeling confused, exhausted, and dismissed.
If you're dealing with skin, scalp, or hair concerns that don't seem to respond to topical fixes or quick solutions, it's time to look deeper. In clinic, I often find hormonal imbalances are at the root of many chronic and recurring skin and hair symptoms.
Let’s break down the 7 most common causes of hormonal imbalances and what you can start doing to heal naturally.
When you’re under constant pressure, your body prioritises survival over everything else. Chronic stress triggers the release of cortisol, your primary stress hormone. While helpful short term, too much cortisol over time can wreak havoc on your sex hormones, thyroid function, and blood sugar regulation.
Skin connection? Think hormonal acne around the jawline, delayed wound healing, or worsening eczema.
Support tip: Focus on nervous system nourishment—think gentle movement, boundaries with tech, herbal adaptogens and daily breathwork. Your hormones thrive in safety.
Your gut does more than just digest food. It plays a major role in metabolising and clearing hormones, especially oestrogen. If you're dealing with bloating, irregular bowels, or food sensitivities, your gut might be contributing to your hormone imbalances.
Skin connection? A sluggish gut often shows up as rosacea, acne, or even perioral dermatitis.
Support tip: Increase diverse plant fibres, include probiotic-rich foods (if tolerated), and work with a practitioner to uncover and heal dysbiosis or leaky gut.
If your blood sugar is constantly spiking and crashing throughout the day, it places added strain on your insulin production and impacts other hormones like testosterone and oestrogen. This is especially relevant in conditions like PCOS.
Skin connection? Cystic acne, oily skin, and inflammatory flares.
Support tip: Prioritise balanced meals with protein, healthy fats and slow carbs. Eat regularly (every 3-4 hours), especially in the first half of the day.
Your liver is a detox superstar, and one of its key jobs is clearing out excess hormones. If your detox pathways are sluggish or overwhelmed, hormones like oestrogen can build up and recirculate, contributing to symptoms.
Skin connection? Hormonal breakouts on the cheeks and chin, dullness, congestion.
Support tip: Support phase 1 and 2 liver detox with bitter greens, dandelion tea, cruciferous veggies, filtered water, and reducing alcohol and environmental toxins.
Inflammation is at the root of nearly every hormonal condition. A diet high in processed foods, sugar, dairy, or inflammatory fats can exacerbate imbalance and place stress on your endocrine system.
Skin connection? Eczema, flares of acne or rosacea, slow healing.
Support tip: Focus on whole, anti-inflammatory foods like leafy greens, berries, fatty fish, olive oil, herbs and spices. Reduce processed snacks, refined sugars, and poor-quality dairy.
These chemicals mimic or interfere with our natural hormones, throwing the endocrine system into chaos. They're commonly found in plastics, conventional skincare and cleaning products, and even on receipts.
Skin connection? Barrier disruption, breakouts, or increased sensitivity.
Support tip: Swap to low-tox products, use glass over plastic, avoid fragrance and phthalates, and look for products that are EDC-free.
In the pursuit of wellness, many women inadvertently create stress on their bodies through restriction or over-exercising. This can impact ovulation, thyroid hormones, and cortisol.
Skin connection? Dullness, dryness, or increased shedding of hair.
Support tip: Ensure you're eating enough, especially carbs and fats. Rest is productive! Honour your body with enough fuel and downtime.
Balancing your hormones naturally is absolutely possible—but it starts with a return to the basics. There’s no magic supplement that can do the work your nervous system, gut, liver, and lifestyle need.
Start small. Choose one area above to focus on this month. Nourish your body with whole foods, create space for rest, reduce inflammation, and gently detox your home and habits.
And know this: your symptoms are not random. They’re messages from your body, calling you back into balance.
Start with the essentials. The Foundations of Health Guide walks you through the six pillars that support hormonal balance—from sleep and rest to nature therapy and stress support. Pair it with the Nutrition Guide for naturopath-approved meal tips, recipes, and strategies to reduce inflammation and nourish your body deeply.
Listen to my in-depth podcast with Hayley on The Skin Series
