Why Your Body Feels Like a Stranger (And How to Reclaim It)

Introduction

Ever felt out of sorts and couldn’t quite explain why? Like your body was doing its own thing and you were just along for the ride? Hormonal changes can do that. And they’re far more common than you might think. According to the Hormone Health Network, over 80% of women will experience some form of hormonal imbalance during their lifetime. But it's not just women—men, teenagers, and even children can be affected.

Hormones play a central role in managing everything from sleep and mood to metabolism and energy levels. When they become unbalanced, it can affect every part of how you feel and function. This guide takes a closer look at how hormone disruption can make you feel like a stranger in your own skin—and what steps you can take to feel more like yourself again.

What Are Hormones, Really?

Many of us grow up thinking hormones are only relevant during puberty or menstruation. But they’re involved in almost every function of the body. Hormones act as messengers that tell different systems when and how to work—affecting everything from energy and digestion to mood and stress response.

Even small changes in hormone levels can have noticeable effects. For instance, when cortisol (the stress hormone) stays elevated, it can leave you feeling wired but worn out. Too little oestrogen can contribute to mood swings, while too much insulin can lead to stubborn weight gain, particularly around the middle.

Understanding the basics—like oestrogen, progesterone, testosterone, cortisol, insulin, and thyroid hormones—can give you useful insight into what might be going on in your body. And knowing this can help you make more informed decisions about your wellbeing.

Common Signs Your Hormones Are Out of Balance

You might not immediately suspect hormones if you're feeling off. For me, it started with odd things—feeling teary over minor inconveniences, a dip in energy that sleep didn’t seem to fix, and a bit of extra weight that wouldn’t shift no matter what I tried.

Other signs might include mood swings, trouble sleeping, brain fog, low libido, irregular periods, or feeling constantly anxious or on edge. None of these symptoms are random—they're your body’s way of signalling that something might be out of alignment.

One helpful thing is tracking patterns. Keep a journal of how you feel throughout the day or across your cycle. It can be a real eye-opener, helping you spot trends that link back to hormonal shifts. Once you see a pattern, you’re in a better position to start addressing it.

Causes of Hormonal Imbalance

There isn’t always a single cause when hormones go haywire. It’s usually a mix of lifestyle, stress, environmental exposure, diet, and age. Common culprits include a high-sugar diet, lack of quality sleep, overexposure to toxins, and high stress levels.

Hormonal changes also naturally occur during major life stages—like puberty, pregnancy, postnatal recovery, perimenopause and menopause. These transitions can place additional stress on the endocrine system, especially when combined with modern-day pressures.

Recognising the contributing factors is the first step in finding balance. And no—it’s not your fault. With the right support and some thoughtful changes, it’s entirely possible to feel better.

The Emotional Toll of Hormonal Chaos

When hormones are off, it’s not just physical symptoms you’ll notice. The emotional side can be just as challenging. You might feel more irritable than usual, or find yourself struggling with low mood or anxiety that seems to come out of nowhere.

It’s easy to dismiss these changes or chalk them up to stress, but there’s often more going on. Hormones like progesterone and oestrogen influence neurotransmitters like serotonin and GABA—meaning that shifts in hormone levels can have a direct effect on your mental state.

Understanding this connection can be a relief. It helps you realise that it’s not “just in your head”, and there are ways to get support. Whether it’s through therapy, lifestyle changes, or working with a health practitioner, your emotional wellbeing deserves attention too.

Testing and Diagnosis: Know Your Numbers

Trying to guess what’s going on with your hormones can be frustrating. Getting proper testing done is an important step to uncover the full picture.

Your GP may offer basic blood tests, which provide a helpful snapshot. Saliva tests are useful for showing patterns throughout the day, especially for cortisol. The DUTCH test (a more advanced urine test) gives detailed insight into how hormones are being produced, metabolised, and cleared.

If you feel like your concerns aren’t being taken seriously, it’s okay to seek a second opinion or find a practitioner with expertise in hormone health. Bring along notes on your symptoms and cycles—it’ll help you and your healthcare provider spot the patterns that matter.

Nutrition for Hormone Balance

What we eat can have a big impact on hormone health. When I switched from quick fixes and processed snacks to more balanced meals, my energy, sleep, and mood all began to improve.

Try focusing on a mix of healthy fats (like olive oil, avocado, and nuts), lean proteins, and plenty of fibre from fruits and vegetables. These support stable blood sugar levels and can help your body manage hormone production more smoothly.

It’s not about being perfect—just aiming for consistency and listening to how your body responds. Sometimes, small shifts in how and when you eat can make a noticeable difference.

Movement and Exercise: Friend or Foe?

Exercise can support hormone health—but it’s important to strike the right balance. High-intensity workouts might feel satisfying, but if you're feeling run down or burnt out, they could be doing more harm than good.

Gentle, consistent movement like walking, yoga, or Pilates can be really supportive—especially during more sensitive phases of your cycle or recovery. For many people, easing off from intense routines and tuning into your body's signals can lead to better long-term outcomes.

Consider adjusting your exercise based on how you feel rather than sticking rigidly to a schedule. Your body will thank you for it.

Sleep: The Secret Hormone Reset Button

A good night’s sleep is one of the best gifts you can give your hormones. During sleep, the body restores and regulates key functions—cortisol resets, melatonin is produced, and blood sugar levels are stabilised.

Many of us don’t get enough sleep or struggle with disrupted patterns. If that’s the case, consider reviewing your bedtime routine. Reducing screen time before bed, keeping your room cool and dark, and maintaining regular sleep hours can help improve your quality of rest.

A few gentle supplements, like magnesium or calming herbal teas, may also support relaxation. Prioritising sleep isn’t indulgent—it’s essential.

Stress and Its Silent Role in Hormone Dysfunction

We all deal with stress—but ongoing, unmanaged stress can have a significant impact on hormone health. Cortisol, the main stress hormone, plays a crucial role in energy and inflammation. When it remains elevated, it can disrupt other hormones like progesterone and thyroid hormones.

Stress may not always be avoidable, but how we manage it makes a difference. Deep breathing, mindful movement, journaling, or just creating moments of stillness during the day can help restore a sense of calm.

You don’t need a perfect routine—just small, regular practices that give your body a chance to reset. Boundaries and rest aren’t luxuries; they’re tools for resilience.

Natural Remedies and Supplements That Help

In some cases, natural support can make a real difference. Adaptogenic herbs like ashwagandha and rhodiola may help support the stress response, while maca is often used to help with energy and mood.

Key nutrients such as magnesium, vitamin D, zinc, and B vitamins are also important. But it’s best to avoid self-prescribing too many things at once. A qualified practitioner can guide you on what’s most appropriate based on your needs.

Think of supplements as one piece of a bigger picture. They work best alongside healthy food, quality sleep, and daily rhythms that support balance.

When to Seek Professional Help

Sometimes, despite your best efforts, things still feel off. If your symptoms are interfering with your day-to-day life, it’s worth speaking to someone who has experience in hormone health.

Functional medicine practitioners, nutritional therapists, or hormone-literate doctors can help explore deeper issues and guide you through personalised options. Keep a record of your symptoms, what you've tried, and any changes you've noticed—this information is incredibly helpful during consultations.

You don’t have to navigate this alone. Reaching out is a sign of strength and a positive step toward reclaiming your wellbeing.

Hormones and Mental Health

Your emotional wellbeing and hormone balance are closely connected. Hormonal shifts can influence neurotransmitters like serotonin and dopamine, which affect mood, motivation, and focus.

If you’re experiencing emotional ups and downs, you’re not imagining it. From PMS to perimenopause, andropause, or thyroid issues—there’s a strong link between mental health symptoms and hormone imbalances.

Support might look different for everyone. For some, it includes talking therapy. For others, it’s nutritional support or lifestyle changes. Often, it’s a combination. Acknowledging this link is empowering—it reminds us that mental health isn’t just in the mind, but in the body too.

Reclaiming Your Body and Power

There’s something powerful about starting to understand and trust your body again. It might begin with small changes—like saying no to something that drains you, or giving yourself permission to rest.

Reclaiming your health isn’t about being perfect. It’s about being present and intentional. Tuning into your needs. Listening to what your body is asking for, and making choices from a place of self-respect.

You know more than you think. Your body has wisdom. The more you listen, the more it will guide you.

Conclusion: Hormonal Balance is Possible

Living with hormone imbalance can feel overwhelming, but there is a way through. You are not alone—and you are certainly not broken.

By learning the signs, getting curious about what your body is telling you, and seeking the right support, you’re already on the path to feeling more like yourself. Healing takes time, but it is absolutely within reach.

Start where you are. Be kind to yourself. You deserve to feel good in your own skin.

FAQs

1. How do I know if my symptoms are from hormone imbalance? Mood swings, fatigue, poor sleep, irregular cycles, and weight changes can all be signs. A journal and testing can help clarify what's happening.

2. Can men experience hormone imbalances too? Yes. Hormonal shifts, especially a decline in testosterone, can lead to symptoms like low mood, fatigue, and reduced muscle mass.

3. What foods support hormone health? Whole foods like leafy greens, healthy fats, nuts, seeds, and clean protein help maintain stable blood sugar and support hormone production.

4. Are natural remedies helpful? They can be, especially adaptogens and certain vitamins or minerals. It's best to get personalised advice before starting any new supplement.

5. How long does it take to rebalance hormones? Everyone’s journey is different. Some notice improvements in a few weeks; others may take months. Patience and consistency are key.