Celebrity dermatologist Dr Geetika Mittal Gupta shares simple daily habits that can naturally support hormone balance, improve mood, manage weight, and boost overall well-being.
Hormonal imbalance can quietly affect almost every part of a woman’s life — from cravings and weight changes to mood swings, fatigue, and sleep issues. But according to celebrity dermatologist Dr Geetika Mittal Gupta, the solution may lie in small daily lifestyle changes rather than just medications.
In an Instagram video, Dr Gupta — a board-certified dermatologist and aesthetic physician known for her work with celebrities like Soha Ali Khan and Kusha Kapila — shared 10 hormone biohacks every woman should know. She believes most women don’t have hormone problems, but habit problems that disrupt hormonal balance.
“Most women don’t have ‘hormone problems’, they have habit problems,” she said, adding that small daily changes can fix what pills often cannot.
10 Hormone Biohacks Recommended By Dr Geetika Mittal Gupta
1. Track Ovulation, Not Just Periods
Dr Gupta stresses the importance of tracking ovulation, not just menstrual cycles. Ovulation reflects true hormonal health and can help women understand their fertility and hormone patterns better.
2. Increase Calories After Ovulation
In the second half of the menstrual cycle, she advises eating slightly more nourishing meals to support progesterone levels and reduce PMS symptoms such as mood swings, bloating, fatigue, and irritability.
3. Strength Train 2–3 Times A Week
She recommends strength training two to three times weekly to stabilise blood sugar levels and prevent hormonal weight gain.
4. Get Morning Sunlight Within One Hour Of Waking
Morning sunlight helps reset cortisol and sleep hormones like melatonin. It also boosts Vitamin D, which plays a crucial role in hormonal health.
5. Check Ferritin, Not Just Haemoglobin
Dr Gupta suggests checking ferritin levels (iron stores) along with haemoglobin to detect fatigue and hair fall early.
6. Maintain Daily Bowel Movement
She emphasises the importance of fibre, hydration, and movement to ensure regular digestion so excess hormones can be eliminated from the body.
7. Sleep 7–8 Hours Every Night
Consistent quality sleep is essential for hormonal signalling and overall recovery. She recommends sleeping seven to eight hours daily.
8. Limit Excessive Cardio And HIIT
Excessive cardio and high-intensity workouts may disrupt cycles in some women. She advises balancing workouts and prioritising recovery.
9. Switch To Glass And Steel Containers
Dr Gupta advocates using glass or steel containers instead of plastic to reduce exposure to hormone-disrupting chemicals.
10. Manage Stress To Support Progesterone
Lowering stress through breathing exercises, walking, or quiet time can support progesterone levels, as a calm nervous system promotes hormonal balance.
Final Takeaway
Dr Gupta concludes that incorporating these simple biohacks into daily routines can help women support hormonal balance naturally and improve overall health, energy levels, and mood.
Disclaimer
This content provides general information only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider for personalised guidance.