5 Signs of Hormonal Imbalance in the Body (and What to Do About It)*
Reviewed by Dr Anne Marieke, Clinical Advisor at Phase, PhD Psychologist, with a specialization in sex hormones, hormonal contraceptives & emotions.
You’re exhausted but can’t sleep. You’re bloated for no reason. Your moods swing wildly, and your productivity crashes without warning. Sound familiar?
If so, your hormones may be out of sync and they could be quietly driving burnout, brain fog, and chronic low energy. Many women experience hormone-related symptoms that disrupt their daily lives, yet most of us brush them off, push through, or misattribute these symptoms to stress, overwork, or aging.
Hormones are your body’s internal communication network. When they’re in balance, they regulate energy, mood, metabolism, and focus. But when they’re not, everything feels harder. Here are 5 signs your hormones may be off, and what you can do to get back in rhythm.
1. Energy Crashes and Sleep Disruptions
Symptom: You wake up groggy, hit a wall mid-afternoon, or lie awake wired at night.
What’s happening: Fluctuations in cortisol, melatonin, and estrogen can dysregulate your circadian rhythm (1). High evening cortisol can interfere with sleep; low morning cortisol makes it hard to get going. Worse sleep is often reported in the luteal phase, mostly due to progesterone and its metabolites, alongside increased body temperature.
Plus, your hormone levels are, in turn, affected by sleep, feeding and behaviour. So if you are getting irregular sleep, this in turn could be fuelling hormone imbalance (3), whilst conversely sleep can be a positive buffer for mood across the cycle (4).
What to do:
Prioritise consistent rest and good sleep hygiene, particularly during your luteal phase
Get early morning light exposure to reset cortisol
Addressing magnesium deficiency, especially with a well-absorbed form like glycinate, may support nervous system balance and stress resilience.
Reduce caffeine and intense exercise late in the day, and in the second half of your cycle
2. Mood Swings, Anxiety, or Irritability
Symptom: Your mood symptoms are severe, prolonged, or disabling, lasting beyond the typical luteal phase window.
What’s happening: Estrogen and progesterone directly influence serotonin and GABA, two key neurotransmitters for mood regulation. When these hormones shift (like before your period or during postpartum), mood instability can follow.
If you don't notice the increase in energy and positive mood you normally experience during the follicular phase this could have to do with chronic stress, undereating/overexercising; all known to affect your hormone production (shorten/lengthen menstrual cycle, even suppressing ovulation)
What to do:
Track emotional patterns across your cycle - you may spot predictable mood dips.
Be aware of lifestyle facts that increase high arousal symptoms (for example coffee can increase hypervigilance, so it might be worth reviewing if this is the best thing for you right now).
Try mindfulness, breathwork, or yoga — especially in the luteal and menstrual phases
3. Bloating, Cramping, or Digestive Issues
Symptom: You feel inflamed, crampy, or constipated - especially before your period.
What’s happening: Rising prostaglandins—particularly around menstruation—play a key role in triggering uterine contractions to help shed the uterine lining. But when levels are too high, they can cause a range of uncomfortable symptoms including inflammation, water retention, and gut sensitivity. Estrogen also affects bile production and gut motility (5).
What to do:
Interesting we do see increased numbers of alcohol use during PMS week and menstruation; probably to deal with symptoms, but this may in turn increase negative impact (note if you see this effect for yourself and consider alternate coping strategies (6));
Add anti-inflammatory foods: leafy greens, turmeric, berries
Consider low sodium to reduce water retention, and moderating caffeine intake (which could exacerbate insomnia)
Use warm compresses in the luteal & menstrual phase as heat is proven to help soothe muscle contractions (7)
4. Intense Cravings and Blood Sugar Swings
Symptom: You swing from starving to stuffed, crave sugar before your period, or feel foggy and fatigued after meals.
What’s happening: Drops in serotonin during the luteal phase can lead to carb-heavy cravings, most likely as a way to temporarily increase serotonin levels, as a coping mechanism for low mood. At the same time, after ovulation, during the luteal phase, your resting energy expenditure can increase by 90–280 calories per day. This is why cravings and hunger often ramp up - your body actually needs more fuel.
What to do:
Eat consistent, balanced meals containing protein, healthy fats, and fiber
Try apple cider vinegar or cinnamon before meals, some studies suggest they support blood sugar stability
Incorporate light movement after eating to improve glucose uptake
5. Brain Fog and Difficulty Focusing
Symptom: You struggle to concentrate, forget things easily, or feel mentally “foggy,” especially in certain phases of your cycle.
What’s happening: Estrogen and progesterone influence key neurotransmitters like serotonin, dopamine, and GABA that regulate cognition and mood. Fluctuations or imbalances - especially low estrogen or progesterone deficiency - can impair brain function, leading to difficulty focusing and memory lapses (9).
What to do:
Track when brain fog occurs relative to your cycle to identify patterns
Prioritize restorative sleep and stress reduction techniques like mindfulness, as stress can exacerbate these symptoms
Support brain health with omega-3 fatty acids, B vitamins, and hydration
What to Do Next
If you’re experiencing several of these symptoms, don’t ignore them—your body is signaling that something needs attention.
Start by tracking your cycle and symptoms (the Phase app makes this easy).
Make small, consistent improvements in nutrition, sleep, stress management, and movement.
Align your habits with your hormonal phases - known as cycle syncing - to work with your body, not against it.
And if symptoms persist or worsen, seek advice from a hormone-literate healthcare practitioner.
Burnout isn’t just about too much work - it’s often about internal imbalance. When your hormones are regulated, your energy, focus, and productivity thrive.
When to seek further advice
Hormonal symptoms can overlap with many medical conditions. If you experience persistent, severe, or worsening symptoms that impact your quality of life, please consult a qualified healthcare practitioner.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Only a licensed professional can provide personalized evaluation, testing, and treatment. Use symptom tracking and lifestyle changes as complementary tools, not replacements for medical care.
Dietary supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Do not exceed the recommended daily intake. Look to Noux or Ditto Daily for more information. Please inform and consult a doctor before taking this product.
*A note to our readers. Hormones are inherently never 'balanced' - they are constantly fluctuating which is exactly what they're supposed to do. However this blog is all about what happens when that imbalance gets a little bit too imbalanced, and your body takes a hit.
References
Begemann, K., Rawashdeh, O., Olejniczak, I. et al. Endocrine regulation of circadian rhythms. npj Biol Timing Sleep 2, 10 (2025).
Kim TW, Jeong JH, Hong SC. The impact of sleep and circadian disturbance on hormones and metabolism. Int J Endocrinol. 2015;2015:591729. doi: 10.1155/2015/591729. Epub 2015 Mar 11. PMID: 25861266; PMCID: PMC4377487.
Jiang Y, Greenwood-Van Meerveld B, Johnson AC, Travagli RA. Role of estrogen and stress on the brain-gut axis. Am J Physiol Gastrointest Liver Physiol. 2019 Aug 1;317(2):G203-G209. doi: 10.1152/ajpgi.00144.2019. Epub 2019 Jun 26. PMID: 31241977; PMCID: PMC6734369.
Li Piani L, Chiaffarino F, Cipriani S, Viganò P, Somigliana E, Parazzini F. A systematic review and meta-analysis on alcohol consumption and risk of endometriosis: an update from 2012. Sci Rep. 2022 Nov 9;12(1):19122. doi: 10.1038/s41598-022-21173-9. PMID: 36352037; PMCID: PMC9645754.
Jessica A L Tucker, Seth F McCarthy, Derek P D Bornath, Jenna S Khoja, Tom J Hazell, The Effect of the Menstrual Cycle on Energy Intake: A Systematic Review and Meta-analysis, Nutrition Reviews, Volume 83, Issue 3, March 2025, Pages e866–e876, https://doi.org/10.1093/nutrit/nuae093
MacGregor KA, Gallagher IJ, Moran CN. Relationship Between Insulin Sensitivity and Menstrual Cycle Is Modified by BMI, Fitness, and Physical Activity in NHANES. J Clin Endocrinol Metab. 2021 Sep 27;106(10):2979-2990. doi: 10.1210/clinem/dgab415. PMID: 34111293; PMCID: PMC8475204.
Barth C, Villringer A, Sacher J. Sex hormones affect neurotransmitters and shape the adult female brain during hormonal transition periods. Front Neurosci. 2015 Feb 20;9:37. doi: 10.3389/fnins.2015.00037. PMID: 25750611; PMCID: PMC4335177.
Photo by Emma Simpson on Unsplash
