Hormone imbalance in everyday life has quietly become one of the most common reasons behind constant fatigue, brain fog, and irregular mood swings.
From irregular sleep cycles to blood sugar crashes and heightened stress levels, disrupted hormones can affect how the body functions throughout the day.
Nutritionists and endocrinologists increasingly point out that these imbalances often begin in the morning, shaped by what we eat, drink and do in the first few hours after waking up.
ALSO READ | Seeing 11:11 again and again? Here’s why people believe it’s a moment to manifest
New Jersey-based endocrinologist Dr Alessia Roehnelt recently shared how small, consistent morning habits can help bring hormones back into balance, supporting steady energy and better concentration without extreme diets or intense workouts.
Hydrating regularly
Hydration is the first key factor. According to Dr Roehnelt, the body wakes up dehydrated after hours of sleep, and skipping water can immediately strain hormonal systems. Starting the day without hydration, especially before any caffeine intake, can raise cortisol levels and worsen feelings of tiredness. She recommends beginning the morning with water to gently wake up the body and support hormone signalling.
Protein intake
Protein intake plays an equally important role. Hormonal imbalance is often linked to unstable blood sugar, which leads to energy crashes and cravings later in the day. Dr Roehnelt explains that adding protein early helps stabilise glucose levels and supports hormones responsible for appetite control and sustained energy. Even small amounts of protein in the morning, she notes, can make a noticeable difference over time.
Light exercise
Movement is the third pillar. Light physical activity in the morning helps regulate cortisol and supports the body’s internal clock. Dr Roehnelt stresses that intense workouts are not necessary-gentle movement, such as stretching or walking is enough to signal the body that it is time to be alert and active, which later improves sleep quality and overall hormonal rhythm.
ALSO READ | Planning a short hill holiday? Here’s why Rangbull near Darjeeling should be on your list
Summing up her approach, Dr Roehnelt emphasises that hormone balance does not require drastic changes. Simple, repeatable habits-hydrating the body, including protein and allowing gentle movement-can gradually restore balance.
Over time, these small steps help the body work with its hormones rather than against them, leading to better energy, focus and overall well-being.
