How to Balance Hormones, According to An OBGYN

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We're busting TikTok myths on balancing hormones—and sharing expert advice on getting the help you might actually need.

By Alexandra Frost February 10, 2023

Jacob Lund / Shutterstock

Women's health has long been ignored and understudied. It can also be difficult for busy mamas to find time for essential doctor's appointments. The combination of these issues means women are taking to platforms like TikTok for answers to their medical questions, including the search for secrets on how to balance hormones.

Hormonal imbalances can cause issues like acne, fertility challenges, PMS, mood changes, irregular periods and more. But do most women even need to be concerned with how to balance hormones?

Related: Women are turning to TikTok to learn how to balance hormones—here's what to try instead

We wanted to learn everything we can about hormone levels, sorting through the noise to find helpful advice and even start viewing hormones as powerful.

Here's what the experts have to say about finding reliable answers to questions about hormonal imbalance.

"The issue of ‘hormone balance’ often comes up for biological females as early as puberty, pregnancy planning, infertility and the perimenopause transition into menopause," says Dr. Shoma Datta-Thomas, MD, an OB-GYN and hormone expert at Modern Age.

"Other conditions, such as polycystic ovary syndrome (PCOS), are largely hormone-based issues as well. Hormone-related aspects of health may include changes in the menstrual cycle, fertility, acne, changes in hair loss or growth, weight, libido or sexual function," she continues.

Related: Viral TikTok shows stark differences between how men and women are treated in healthcare

Because hormones fluctuate, both throughout the day and throughout your menstrual cycle, it can make it difficult to pinpoint issues. The phase of life a person is in can also cause hormonal changes, including drops for women who are postpartum or the shifts that come with perimenopause.

This means that women might be experiencing real issues that their doctors simply attribute to their cycles or lifestage, but which may be due to another factor entirely, such as not effectively breaking down estrogen. Enter: TikTok.

Women are searching TikTok for advice on everything from hormonal acne to morning routines for hormonal balance. Popular hashtags, like #HormoneImbalance and #HormoneBalancing, have tens of millions of views on the platform.

Dr. Datta-Thomas knows women are turning to social media for medical advice, and potentially for good reason.

"The medical system right now is often leaving patients and healthcare clinicians dissatisfied," she says. "Time for discussion and counseling is hard to fit into the 15-20 minute visits designed by health insurance companies, so opportunities for education are limited."

Related: Motherhood has made me stop seeing my hormones as the enemy—and recognize them as the miracle they are

She says that as a replacement to a traditional quick appointment, TikTok has then become an accessible platform for information and even a format for putting out fact-based medical information (like #doctok).

Dr. Jill Purdie, MD, an OB/GYN and medical director at Northside Women's Specialists, part of Pediatrix Medical Group, agrees that a lack of provider trust or thorough explanations can be an issue.

"My guess is that women turn to social media because they don't feel heard or supported by their healthcare provider," she says. "Maybe someone just simply said ‘it's not your hormones,’ but did not offer any explanation as to why or treatment options."

However, due to the nature of TikTok, people are wading through all kinds of information, not just advice backed by experts.

If you’re experiencing a health issue you think might be related to hormonal imbalance, make an appointment with your doctor. They can run tests or refer you to a specialist.

"Women often will consult with me as their gynecologist when they feel like something is ‘off’ with their body and want to know if it could be their ‘hormones.’ They often wonder if things are out of balance," Purdie says, adding even if they aren't out of balance, there are still options available to consider with your provider.

One thing to note: due to the nature of hormones, not all conditions will be discovered via traditional clinical hormonal testing. If you feel your doctor is ignoring your concerns or tests aren't revealing an issue, consider finding a new healthcare provider or seeing a professional who focuses on hormonal health.

Related: Living with PCOS taught me how to love and accept my body

Keep an eye out for these TikTok trends and what to actually do if you’re experiencing hormonal imbalance.

One study shows that up to 22% of women will suffer from acne issues in their adult lives. Of those, 78% described worsening acne during their periods, showing what you probably already know about acne: your skin might be letting you know about a hormone change.

If you think your acne might be the result of a hormonal issue, trying a new treatment you saw in an Instagram ad might not be your best option.

"Skin health is such an individual issue with multiple factors involved, it can be more complex than a one-size-fits-all solution used by an influencer," says Dr. Datta-Thomas.

Verdict: Consider consulting with a dermatologist before shelling out for more products. (Some will even do virtual health appointments now, making it easier to get the treatment you need.)

Related: Ashley Graham (and Fig.1!) gave me the skin care routine I’ve been seeking

Some TikTokkers are asking women to reexamine their morning routines if they want optimal hormone health. While morning routines can be beneficial to your overall health, Dr. Datta-Thomas says, it may not be a quick fix for a true hormone imbalance.

"A consistent morning routine that includes a nutritious breakfast, hydration, cycle tracking and getting sunlight can benefit your overall health and will make you feel more energized during your cycle," she says. "These habits are important not only for your hormones, but also for your general health and well-being."

Verdict: This one can't hurt!

Do you change your diet in accordance to which part of your cycle you are on? TikTokkers claim that eating certain foods in the various weeks in your monthly cycle can balance hormones.

Though nutrition is important to our hormonal health, Dr. Datta-Thomas explains that it's really more of a comprehensive approach to not just food (or its timing) but also exercise and stress as well.

"Specific diets laid out on TikTok are not always scientifically backed with large research trials and not traditionally what we learn in American allopathic medical school training," she says.

"Most of the research I’ve seen regarding this is European data and functional nutrition teaching. The concept is to pair specific foods to the normal hormonal fluctuations of the menstrual cycle."

Related: ‘Pregnancy nose’ is trending on TikTok because yes, this is a thing that happens

Instead of becoming too preoccupied with pairing exact foods to exact cycle phases, focus on eating whole foods throughout the entire month, she says.

But, if you do want to try what's known as "cycle syncing," here are a few guidelines to help your body with extra hormone-supporting nutrients:

Regardless if you try to time up certain foods to these phases, Dr. Datta-Thomas says, opt for fresh foods and lean proteins, avoiding high amounts of processed foods and sugars when you can.

Verdict: "While hearing varied diet recommendations may be helpful I would not recommend sweeping changes or restrictions based on this type of content," says Dr. Datta-Thomas.

We know it can be hard to get the care you need, but we suggest looking beyond TikTok to find a provider who you feel truly hears you, who you trust and who works with you to help resolve your symptoms. You deserve to be heard and to get answers for any health issues you’re experiencing.

SourcesRocha MA, Bagatin E. Adult-onset acne: prevalence, impact, and management challenges. Clin Cosmet Investig Dermatol. 2018;11:59-69. Published 2018 Feb 1. doi:10.2147/CCID.S137794

Dr. Shoma Datta-Thomas, MD, is an OB-GYN and hormone expert at Modern Age.

Dr. Jill Purdie, MD, is an OB/GYN and medical director at Northside Women's Specialists, part of Pediatrix Medical Group.