Hormonal health in Latinas: How to balance it all naturally

Hormonal health is a key issue for millions of Latinas in the United States, yet it is often little talked about or symptoms that should not be ignored are normalized. Constant mood swings, extreme fatigue, difficulty sleeping, unexplained weight gain or loss, irregular menstrual cycles, adult acne or low libido can be signs of a hormonal imbalance that affects quality of life.

Hormones regulate essential functions of the female body: from metabolism and mood, to fertility, bone health and daily energy. Factors such as chronic stress, diet, lack of sleep, sedentary lifestyle and certain hormone disruptors present in the environment can alter this delicate balance, especially in women who live intense days between work, family and multiple responsibilities.

Why may Latinas be more vulnerable?

Several studies have pointed out that Latinas in the U.S. face higher levels of stress, barriers to accessing preventive health services, and eating patterns influenced by fast-paced living and ultra-processed food.

All of this can directly impact the endocrine system.

In addition, stages such as pregnancy, postpartum, perimenopause and menopause are often experienced without sufficient information or medical support, which leads many women to normalize symptoms that can actually be treated or alleviated.

Natural strategies to support hormone balance

While every body is different and it is always advisable to consult a health professional, there are science-backed habits that can help maintain better hormone balance naturally:

Conscious and balanced nutrition: Consuming healthy fats (avocado, olive oil, nuts), quality proteins and sufficient fiber helps regulate hormones such as estrogen and insulin. Reducing excess refined and ultra-processed sugars is also key to avoiding hormone spikes.

Stress management: Constant stress raises cortisol, a hormone that can interfere with other hormones such as progesterone or thyroid. Techniques such as deep breathing, meditation, walking outdoors or even spending time in pleasurable activities have a real impact on hormonal health.

Regular movement: It’s not just about intense exercise. Activities such as yoga, pilates, dancing or walking help improve insulin sensitivity, regulate the menstrual cycle and promote emotional balance.

4. Restorative sleep: Sleeping between 7 and 9 hours allows the body to regulate key hormones such as melatonin, cortisol and leptin. Chronic poor sleep is associated with hormonal imbalances and weight gain.

5. Reduce hormone disruptors: Avoiding, as much as possible, plastics with BPA, pesticides and certain cosmetic products with harsh chemicals can help protect the hormonal system in the long run.