The Most Common Signs of Hormonal Imbalance and What to Do

Hormonal imbalances can show up in subtle ways long before blood tests pick anything up. You might notice that your energy feels unpredictable, your sleep is lighter, your skin changes or your cycle feels different. These signs of hormonal imbalance can be easy to dismiss, but when you understand what they mean, supporting your body becomes much simpler.

Hormones influence almost every system in the body – appetite, digestion, mood, sleep, metabolism, energy, stress response and your menstrual cycle. When they shift, even slightly, your day to day experience can feel completely different. These changes don’t mean something is wrong. They’re signals that your body may benefit from more support.

If you want structured guidance, you can explore The Hormone Health Blueprint, join the Accountability Club or download the Hormone Health Starter Kit. You can also read more general information about hormonal symptoms from the NHS and Cleveland Clinic.

The most common signs of hormonal imbalance

Hormonal imbalances vary from person to person, but these are the symptoms women report most often. Understanding these signs of hormonal imbalance can help you identify what your body is trying to tell you.

1. Unpredictable energy levels

If your energy feels high one day and drained the next, hormones may be involved. Oestrogen supports energy, while progesterone can make you feel calmer or slower. Blood sugar swings also contribute to inconsistent energy.

To learn more, you can read the blog on how hormones affect your energy levels across the month.

2. Trouble sleeping

Light sleep, waking at 3am, difficulty winding down or feeling wired at night are classic hormone-related sleep symptoms. Cortisol, progesterone and melatonin all influence how easily you rest.

The blog on why your hormones affect your sleep explains this more deeply.

3. Stronger PMS or mood changes

Irritability, sensitivity, overwhelm or emotional reactivity can appear when oestrogen or progesterone is fluctuating. Stress, poor sleep and caffeine can intensify this.

4. Hormonal bloating

Bloating that worsens before your period or after stressful days is one of the most common signs of hormonal imbalance. It’s linked to progesterone changes, slower digestion and cortisol.

If bloating is a frequent issue, the blog on how to reduce hormonal bloating covers practical steps.

5. Low libido

Stress, tiredness, blood sugar instability and hormonal fluctuations often show up as lower desire or reduced responsiveness.

6. Cravings and irregular appetite

Cravings often increase in the luteal phase when progesterone rises. Blood sugar swings and stress also drive irregular appetite.

Balancing blood sugar helps reduce this — the blog on how to balance blood sugar for better hormones explains how.

7. Skin changes

Hormonal imbalances can affect skin texture, oil levels and inflammation. Breakouts before your period and dryness during perimenopause are common.

8. Anxiety or irritability

Cortisol influences your nervous system. When stress builds up, many women feel more reactive or anxious, particularly before their period or during perimenopause.

9. Irregular or changing cycles

Cycles that become shorter, longer or more symptomatic can signal hormonal changes. This doesn’t necessarily mean anything is wrong, but it’s useful information.

10. Feeling flat, unmotivated or overwhelmed

Hormonal shifts affect dopamine, serotonin and energy regulation. Many women feel less motivated or more easily overwhelmed during certain phases of their cycle or during perimenopause.

The blog on supporting your hormones in perimenopause explores this further.

What to do if you’re noticing signs of hormonal imbalance

You don’t need perfect routines. Small, achievable habits can make a noticeable difference.

1. Support your blood sugar

Balanced meals with protein, fibre and healthy fats help stabilise energy, mood and appetite. Blood sugar regulation underpins hormone balance.

2. Reduce stress throughout the day

Short walks, daylight exposure, slower exhalations and avoiding back to back commitments help regulate cortisol. This supports your whole hormone system.

3. Prioritise sleep where possible

Sleep supports hormone production, appetite regulation and stress response. A calmer evening routine and dimmer lighting help melatonin rise naturally.

4. Eat enough

Low energy intake disrupts hormone production and increases stress. Balanced, consistent meals support a calmer hormonal environment.

5. Support digestion

Fibre, water, slower eating and gentle movement support digestion, which influences hormone clearance and bloating.

6. Reduce caffeine earlier in the day

Caffeine elevates cortisol and can exaggerate hormonal symptoms if consumed late.

7. Strength training

Strength training supports metabolism, mood, insulin sensitivity and long term hormone health.

8. Add magnesium glycinate or omega 3s

Both support mood, stress regulation and hormone balance. Magnesium can also help with sleep and bloating.

9. Track your patterns

Understanding your cycle helps you identify what’s hormonal and what’s lifestyle. It also helps you support yourself more effectively.

When to seek additional support

If symptoms feel intense, unpredictable or suddenly change, it can be worth checking thyroid function, iron levels, B12, vitamin D and sex hormones with a healthcare practitioner. Tracking symptoms over a few months also provides helpful context.

Long term benefits of supporting your hormones

When you respond to early signs of hormonal imbalance, you often notice improvements in:

• Energy
• Mood
• Sleep
• Skin
• Appetite
• Productivity
• Cycle symptoms
• Stress resilience

Supporting your hormone health consistently creates long term stability. If you want structured support, you can explore The Hormone Health Blueprint, download the Hormone Health Starter Kit or join the Accountability Club.