A free checklist

The Hormonal Health Checklist

Spot the signs of a hormonal imbalance, then support your body naturally — both halves in one place.

Dr. Catherine Price · Doctor of Acupuncture & Chinese Medicine

Get started — jump to the signs ↓

I remember wanting to write a book about hormones nineteen years ago, postpartum depression having dumped me on the threshold of motherhood with the thought, 'What the fuck just happened to me?' I felt like a rag thrashed around by a bored Rottweiler.

If you've ever felt dismissed, ignored, or belittled by a medical professional, I want you to know: I believe you and have been there.

I'll digress for a moment. My clients come back with blood work that says they are 'normal,' although they feel horrendous. This begs the question: if our general cohort is so unwell. If our lab ranges fall within 'normal,' does that mean we are well? Or does it mean we're just as unwell as everybody else, which at this point is normal?

If you're experiencing mood swings, irregular periods, or suddenly can't sleep through the night, you're not going crazy. But unlike puberty, we don't get a heads-up or a guidebook.

As women, our bodies undergo incredible changes throughout life, and maintaining hormonal balance is essential for our overall well-being. Whether you're navigating the challenges of menopause, managing stress, or simply looking to enhance your energy and vitality, there are natural, effective ways to support your body's hormonal health.

This checklist is designed to empower you with practical tips and strategies you can easily incorporate into your daily routine. From nourishing your body with the right foods to embracing lifestyle practices that promote balance, each step you take brings you closer to a healthier, more harmonious you.

Remember, you have the power to thrive at every stage of life. Use this as your guide to find what works for you — and always remember, yes, you can do it.

Part one: signs worth noticing

If you're experiencing any of the following symptoms, you might be dealing with a hormonal imbalance. This checklist can help you identify potential issues but always consult with a healthcare provider for a proper diagnosis and treatment plan.

Menstrual and Reproductive Symptoms

• Irregular periods (heavy, frequent, missed, or stopped)
• Painful periods
• Low libido
• Pain during sex
• Vaginal dryness

Skin and Hair Changes

• Sudden adult acne (face, chest, or upper back)
• Hair loss or thinning
• Excessive hair growth on the face or chin
• Dry skin
• Darkening of the skin in neck creases, groin, or under breasts
• Skin tags

Weight and Metabolism Issues

• Unexplained weight gain or loss
• Increased hunger or thirst
• Frequent urination
• Constipation or more frequent bowel movements

Mood and Cognitive Symptoms

• Depression or anxiety
• Mood swings
• Irritability
• Difficulty concentrating or memory fog

Sleep and Energy Levels

• Drastic changes in sleep patterns (difficulty falling or staying asleep)
• Fatigue or muscle weakness
• Night sweats

Other Physical Symptoms

• Increased sensitivity to cold or heat
• Blurred vision
• Joint pain, stiffness, or swelling
• Headaches

If you check off several of these symptoms, it's worth discussing them with your healthcare provider to explore potential hormonal imbalances and appropriate treatment options.

Part two: what helps

Nutrition & hydration

• Incorporate healthy fats. Include omega-3 rich foods like flaxseeds, chia seeds, and fatty fish to support hormone production.
• Balance your plate. Aim for a balance of protein, healthy fats, and complex carbs in every meal.
• Stay hydrated. Drink at least 8 glasses of water daily to keep your body functioning optimally.
• Limit sugar and refined carbs. Reduce sugary foods and refined grains to prevent insulin spikes.

Lifestyle & movement

• Regular exercise. 30 minutes of moderate exercise — walking, yoga, or swimming — at least 5 times a week.
• Manage stress. Practice mindfulness, meditation, or deep breathing daily to lower cortisol levels.
• Prioritise sleep. Aim for 7–9 hours of quality sleep each night so your body can rest and restore hormone balance.
• Consistent routine. Stick to a regular sleep-wake cycle to support your body's natural rhythms.

Supplements & herbs

• Consider adaptogens. Herbs like ashwagandha, rhodiola, and holy basil can help balance stress hormones.
• Vitamin D. Ensure adequate levels through sun exposure or supplements.
• Magnesium. Support relaxation and hormone production with a magnesium supplement, especially in the evening.
• Herbal teas. Sip on hormone-balancing teas such as red raspberry leaf, chasteberry, or spearmint.

Herbs and supplements aren't right for everyone, especially alongside certain medications or in pregnancy — check with your own clinician first.

Self-care & mindfulness

• Create a self-care routine. Dedicate time to what nourishes your mind and body — warm baths, journaling, hobbies.
• Body awareness. Pay attention to your body's signals and adjust your lifestyle accordingly.
• Social connections. Cultivate positive relationships and spend time with the people you love.

Professional support

• Regular check-ups. Schedule regular visits with your healthcare provider to monitor hormone levels and overall health.
• Acupuncture. Consider acupuncture sessions to support hormonal balance and overall well-being.
• Personalised nutrition. Work with a nutritionist or dietitian to create a plan tailored to your needs.

Track your progress

• Keep a journal. Document your symptoms, energy levels, and moods to spot patterns and track improvements.
• Set realistic goals. Break your wellness goals into small, manageable steps to stay motivated.

Hormonal balance is a journey, not a destination — one that asks for patience, consistency, and self-compassion. Celebrate the progress you make, however small, and keep tuning in to what your body needs. As these practices settle into your life, you'll likely notice improvements not only in your hormonal health but in your overall sense of well-being.

Whenever you need a reminder or a boost of encouragement, come back to this checklist.