how to naturally balance hormones while breastfeeding

How To Naturally Balance Hormones While Breastfeeding: 7 Powerful Tips

Breastfeeding is a beautiful and natural experience unique to every mother and baby. However, it can also be a challenging time for new moms, especially when it comes to hormonal shifts. Hormone health plays a crucial role in the body, affecting everything from mood to metabolism. When a woman is breastfeeding, her hormones are constantly fluctuating as the body adjusts to the new demands of motherhood.

Fortunately, there are many natural ways to balance your hormones while breastfeeding. One of the most important steps is to nourish yourself with real, whole foods. Eating a healthy, balanced diet can help support hormonal balance and overall health. Additionally, certain herbs and supplements, such as maca root and evening primrose oil, may also be beneficial for hormonal balance during breastfeeding. However, it is important to consult with a healthcare provider before taking any new supplements or making significant dietary changes while breastfeeding.

In this post, we will take a closer look at postpartum health and I’ll outline 7 powerful tips to help you learn how to naturally balance hormones while breastfeeding.

How to Naturally Balance Hormones While Breastfeeding

As a breastfeeding mother, it is crucial to maintain hormonal balance for both your own health and your baby’s. Here are some natural ways to correct a hormonal imbalance while breastfeeding.

1. Eat a Balanced Diet

Eating a balanced diet is essential to maintaining healthy hormones while breastfeeding. Nutrient-rich foods can help provide the body with the necessary vitamins and minerals it needs to function optimally. Including nourishing foods like wild caught salmon and grass fed meats, which are rich in Omega-3 fatty acids, can help support healthy hormone production and hormone balancing. Also, try eating healthy fats and including amino acids in your diet, both essential for hormone production. They not only support the balance of hormones but also aid in nutrient absorption, reducing the chances of nutrient deficiency.

Foods that can help balance hormones include:

  • Fiber-rich foods such as whole grains, fruits, and vegetables

  • Healthy fats such as nuts, seeds, coconut water and avocados

  • Foods rich in phytoestrogens such as soy, flaxseeds, and lentils

  • Dairy products such as milk and yogurt

  • Leafy greens such as spinach and kale

  • Breastfeeding-friendly protein powder for an easy and convenient source of protein
  • Bone broth is not only warming and comforting but packed with beneficial nutrients that can help combat nutrient deficiencies.

Find my recommendations here: The 5 best protein powders for breastfeeding moms in 2023


Be wary of vegetable oils, which can potentially lead to estrogen dominance due to their high Omega-6 content.

2. Monitor your Gut Health

Let’s not forget the importance of gut health. Your gut microbiome can influence everything from your mood to hormone balance. Probiotic-rich foods can help maintain a healthy gut and, in turn, a healthy hormone balance.

3. Manage Stress

Stress and anxiety can cause hormonal imbalances. Finding ways to manage stress can help reduce the impact of stress on the body. Some stress management techniques include:

  • Practicing mindfulness and meditation

  • Engaging in relaxing activities such as yoga or reading

  • Reducing workload and delegating tasks when possible

Check out my book: Find The Courage To Be Anxiety Free: Coping skills and tips for women for a positive mindset. Grab this essential guide to take control of your anxiety. With daily journaling spaces and practical strategies, it’s a great tool to identify triggers and manage mental health. Stylish and handy, this book is your first step towards a stress-free journey into motherhood.

Also take a look at my post: 13 Self-Care Ideas for Moms: Top Tips for Daily Relaxation

4. Get Enough Sleep and Rest

Getting enough sleep and rest is essential for hormonal balance. It is recommended that breastfeeding mothers get at least 7-8 hours of sleep per night. Napping during the day when your baby is sleeping can also help you get the rest you need.

5. Exercise Regularly

Moderate exercise and physical activity can help regulate hormones. Engaging in cardio exercises such as walking, jogging, or swimming can help reduce stress levels and improve overall health. Strength training exercises can also help build muscle and improve overall health.

6. Consider Natural Remedies and Supplements

There are several natural remedies and supplements that can help balance hormones while breastfeeding. Some of these include:

  • Fennel and other herbs can help increase milk production

  • Teas such as chamomile and lavender can help reduce stress and improve sleep

  • Ashwagandha root extract is an adaptogen that can help improve overall health by supporting your adrenal glands and combatting adrenal fatigue.


Be sure to consult with your lactation consultant or doctor before taking new supplements when breastfeeding.

7. Avoid Certain Foods

Avoiding certain foods can also help maintain hormonal balance. Foods to avoid include:

  • Gluten-containing foods for those who are sensitive or intolerant to gluten as they can cause inflammation and hormonal imbalances

  • Foods high in added sugars, which can disrupt hormone balance

  • Dairy products can contain hormones that may interfere with your body’s hormonal balance.

The Postpartum Period

The first few weeks postpartum, is a whirlwind of hormone fluctuations in reproductive hormones and estrogen levels. One moment, you’re dealing with an excess estrogen surge, the next, you’re dealing with postpartum hormone changes that may result in baby blues. These hormonal shifts can even lead to hair loss, heavy or irregular periods, and changes in your adrenal glands and pituitary gland.

After delivery, the body undergoes significant hormonal changes as it transitions from pregnancy to postpartum. These changes can lead to mood swings, fatigue, and other symptoms that can impact breastfeeding.

Understanding Your Thyroid Health

One aspect of postpartum hormonal balance that is often overlooked is thyroid health. The thyroid gland, responsible for regulating your body’s metabolism, can be affected by hormonal changes postpartum.

Some new moms experience thyroid disease postpartum, which can affect hormone balance. Others experience thyroid inflammation, which can cause temporary hyperthyroidism. This can exacerbate feelings of fatigue and may contribute to hair loss.

The chemical messengers in our body, such as hormones, play a vital role in maintaining overall health. If you’re concerned about persistent hormone imbalance, you may need to consider hormone therapy under a healthcare provider’s supervision. Regular check-ups can help monitor your thyroid health and address any potential issues promptly.

Importance of Hormone Balance While Breastfeeding

There are many health benefits to maintaining hormonal balance. When your hormones are balanced, you’ll likely experience more consistent energy levels, better mood, improved sleep quality, and healthier skin and hair. Balancing hormones can also help manage postpartum symptoms, allowing you to enjoy motherhood to the fullest.

Hormonal imbalance can lead to a range of issues, such as mood swings, fatigue, and a decrease in milk production.


Prolactin levels rise during breastfeeding, and this stimulates milk production. However, if the levels of prolactin are too low, milk production can decrease, making it difficult for the baby to get enough milk.


Prolactin can also suppress ovulation and delay the return of menstruation. This can be a benefit for some women who want to avoid pregnancy, but it can also make it difficult to track fertility.


It’s important to understand the role of estrogen levels in postpartum hormonal balance. Immediately after childbirth, estrogen levels drop drastically. Over time, these levels will gradually adjust. However, if your body produces too much estrogen compared to progesterone, you may experience estrogen dominance.

Low estrogen levels can lead to vaginal dryness and discomfort during intercourse. On the other hand, high levels of estrogen can decrease milk production, leading to insufficient milk supply for the baby.


During pregnancy, progesterone levels increase, and this helps to prepare the body for breastfeeding. After delivery, progesterone levels decrease, and this allows milk production to begin.

Breastfeeding itself is a natural process controlled by other hormones too such as oxytocin, the bonding hormone. However, postpartum hormones, especially when imbalanced, can affect breast milk production.

Symptoms of Hormone Imbalance While Breastfeeding

Mood Swings

Fluctuations in hormone levels can cause mood swings in breastfeeding mothers. These mood swings can range from mild irritability to severe depression and anxiety. It is important to seek medical help if you experience persistent and severe mood swings.

Weight Gain

Hormonal changes during breastfeeding can also lead to weight gain. The hormone prolactin, which is responsible for breast milk production, can increase appetite and slow down metabolism, leading to weight gain. Eating a healthy diet and engaging in regular exercise can help manage weight gain.

Period Changes

Breastfeeding can cause hormonal changes in the body, leading to irregular periods or even the absence of periods. These changes are normal and usually resolve once breastfeeding is stopped. However, if you experience persistent irregular periods or other symptoms, it is important to consult a healthcare professional.

Further reading: Is Spotting While Breastfeeding Normal? Here’s What You Need To Know

Insulin Resistance

Insulin resistance is a condition in which the body becomes less sensitive to the hormone insulin, leading to high blood sugar levels. Hormonal changes during breastfeeding can increase the risk of insulin resistance and gestational diabetes. Eating a balanced diet and staying physically active can help prevent insulin resistance.

Thyroid Hormone Imbalance

Breastfeeding can also affect thyroid hormone levels in the body. Thyroid hormones play a crucial role in metabolism, energy production, and mood regulation. Imbalances in thyroid hormone levels can cause symptoms such as fatigue, weight gain, and depression. It is important to consult a healthcare professional if you experience persistent symptoms.

Postpartum Depression

Postpartum depression is a type of depression that occurs after childbirth. Hormonal changes during breastfeeding can increase the risk of postpartum depression. Symptoms of postpartum depression include feelings of sadness, anxiety, and hopelessness. It is important to seek medical help if you experience persistent symptoms of postpartum depression.

Low Milk Supply

Hormones postpartum also have a direct impact on your milk supply. Prolactin, the hormone responsible for milk production, rises every time you breastfeed. Imbalances in other hormones, like estrogen or thyroid hormones, can potentially affect prolactin levels and thus, your milk supply. If you’re concerned about your milk supply, reach out to a lactation consultant or your healthcare provider.

Further reading: How to Increase Milk Supply Quickly: Tips and Tricks for Breastfeeding Moms


Hormone balancing while breastfeeding can be challenging, but it is essential for your overall health and well-being. By nourishing your body with nutrient-dense foods, staying hydrated, and getting enough rest, you can support your hormone balance naturally.

Remember, it’s natural to lose weight slowly after giving birth, and your pre-pregnancy levels of certain hormones will return over time. Be patient with yourself, and keep in mind that these changes are a normal part of the postpartum period. Postpartum hormone imbalance is a part of your body’s natural process of adjusting after giving birth.

Take care of yourself, and remember: every mother’s experience is unique. Listen to your body and give it the care and nourishment it needs during this precious time. Embrace this period of postpartum hormone changes and remember that it’s okay to seek help if you’re struggling with these adjustments.

Overall, learning to balance your hormones postpartum balancing hormones while breastfeeding requires a holistic approach that takes into account all aspects of your health and lifestyle. By making small changes and incorporating natural remedies, you can support your body during this time of transition and promote optimal hormone balance.


Have Questions? I Have Answers.

You can correct hormonal imbalance while nursing through a diet rich in lean proteins, fruits, vegetables, and increasing your healthy fat intake. Regular moderate exercise, adequate sleep, and stress management techniques like mindfulness or yoga can also help.

Breastfeeding can cause changes in hormones as your body adjusts to milk production and recovery from childbirth. If you’re concerned about a certain hormone being imbalanced, it’s recommended to speak with a healthcare provider.

Hormonal balance postpartum varies among individuals. Generally, most women start to see their hormones stabilize by 3-6 months postpartum, but it can take up to a year or more in some cases, especially for breastfeeding mothers as lactation impacts hormone levels.

The “postpartum hormone dump,” also known as the “fourth trimester,” refers to the significant drop in pregnancy hormones like progesterone and estrogen immediately after childbirth. This sudden hormonal shift can lead to emotional changes, often characterized by mood swings, anxiety, and in some cases, postpartum depression.

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