3 Foundational Tips to Balance Your Hormones at Any Age

Heather Sharfi, PhD
Nov 8
2 min read

3 Foundational Tips to Balance Your Hormones at Any Age

In a world that pulls us in a million directions, hormonal imbalance has become the new norm. It can show up as fatigue, mood swings, irregular cycles, fertility challenges, or stubborn weight gain — what I call “cortisol fat. ”But here’s the truth: your body is always seeking balance. And when you give it the right support, your hormones respond with clarity, energy, and flow.

Whether you’re 18 or 48, these three science-backed practices can help bring your body back into hormonal harmony.

1. Nourish Your Nervous System Daily

Your hormones react to your stress.

The hypothalamus — your brain's command center — signals the release of key hormones like cortisol, estrogen, progesterone, and insulin. When your nervous system is stuck in a chronic state of stress (fight-or-flight), hormone production slows down or stops to allow survival systems to take over.

This can lead to irregular cycles, blood sugar crashes, anxiety, and burnout.

The answer? Just 10–15 minutes a day of nervous system regulation — such as somatic movement, breathwork, prayer, or even simply lying down with your hand on your heart — can signal safety to the brain and bring your hormones back into flow.

“Your hormones can’t heal in a state of survival.”

2. Feed Your Gut, Feed Your Hormones

The gut is the foundation of hormonal balance.

Inside your gut lives the estrobolome — a community of bacteria that helps metabolize and eliminate excess estrogen. When your gut is inflamed or sluggish, estrogen builds up, leading to PMS, fibroids, endometriosis, and more.

What helps?

Fermented foods: sauerkraut, kefir, kimchi
Prebiotic fiber: flaxseeds, leeks, onions, greens– Anti-inflammatory foods + bone broth– Daily hydration.

A healthy gut microbiome supports clearer skin, stable mood, smoother cycles, and enhanced fertility — at every life stage.

3. Move to Circulate, Not Just to Burn

Not all movement is created equal.

While intense workouts can spike cortisol and disrupt hormonal rhythms, gentle, consistent movement helps circulate hormones through the blood and lymph — while supporting detoxification and emotional release.

Try this instead:

Morning walks
Hip-opening stretches
Free dancing in your kitchen
Short somatic practices throughout the day

Final Note

Balancing hormones doesn’t require perfection — it requires presence.

These three daily anchors — nervous system nourishment, gut health, and mindful movement — can shift your entire hormonal landscape over time. Whether you're trying to conceive, navigating perimenopause, or simply want to feel more you, these foundations are timeless.

Your body isn’t broken. It is just asking for a rhythm she can trust.

Yours in healing,

Heather Sharfi, PhD