More than just mood swings: How to spot and fix hormonal imbalance

Many people have heard the phrase ‘hormonal imbalance’—from teenagers battling acne, to women experiencing irregular periods, to adults struggling with unexplained weight gain or mood swings. While the term is commonly used, few truly understand what it means, what causes it, or how significantly it can affect one’s overall health.

Hormonal imbalances don’t only affect women during their reproductive years—they can impact anyone, at any stage of life.

Dr Ezekiel Mecha, an endocrinologist and senior lecturer at the University of Nairobi says hormones are the body’s chemical messengers, and “any disruption, even slight, can throw the entire system off balance.”

Dr Mecha explains that the body’s endocrine system—which includes glands such as the thyroid, pituitary, and adrenal glands—regulates many essential functions, including metabolism, reproduction, mood, and growth.

“Hormonal imbalance can occur when glands produce too much or too little of a hormone. This may be caused by stress, poor nutrition, underlying diseases, or even environmental exposure to hormone-disrupting chemicals,” he says.

James Wabwile, a molecular biologist and bioinformatician at the University of Nairobi, adds that genetics can also play a role.

“Some individuals inherit gene variations that make them more susceptible to hormonal conditions such as polycystic ovary syndrome (PCOS), diabetes, or thyroid disorders,” he explains.

He also notes that urban lifestyles contribute significantly to hormonal shifts. “High stress, processed foods, lack of physical activity, and poor sleep patterns disrupt the body’s normal hormonal rhythm.”

According to the World Health Organisation (WHO), one of the most common yet under diagnosed hormonal disorders is PCOS, which affects up to 10 per cent of women of childbearing age globally. In Kenya, awareness is still developing, but many young women suffer in silence, often misdiagnosed or told their symptoms are simply ‘normal’ period pain. PCOS can cause irregular periods, acne, excess body hair, and may lead to infertility if not managed early.

Thyroid imbalances—either hypothyroidism (under active thyroid) or hyperthyroidism (overactive thyroid)—can also affect energy levels, weight, and mood. “Many patients with thyroid disorders don’t realise they have it until symptoms become severe,” says Dr Mecha.

Insulin, another vital hormone, helps regulate blood sugar levels. When the body becomes resistant to insulin, it can lead to type 2 diabetes.

“This is becoming increasingly common among young adults due to poor diet and sedentary lifestyles. Excessive sugar intake and accumulation of visceral fat (fat stored around internal organs) are major contributors to insulin resistance,” Wabwile points out. 

Hormonal imbalance can also affect men. Low testosterone levels may cause fatigue, depression, low libido, and loss of muscle mass. Meanwhile, elevated cortisol levels—often linked to chronic stress—can lead to increased abdominal fat and contribute to heart disease in both men and women.

There is also growing concern over endocrine-disrupting chemicals (EDCs), found in everyday products, such as plastics, cosmetics, pesticides, and cleaning agents.

“These chemicals mimic natural hormones in the body, particularly oestrogen, and can interfere with hormonal signals,” explains Dr Mecha.

He recommends avoiding microwaving food in plastic containers, cutting back on processed foods, and opting for natural or organic personal care products when possible.

So, what can people do to maintain hormonal balance?

Lifestyle changes are the first line of defence.

“Start with the basics: eat balanced meals that include vegetables, fruits, lean protein, and healthy fats. Avoid skipping meals, and reduce your intake of sugar and caffeine,” advises Wabwile.

Regular physical activity—even a daily 30-minute walk—supports metabolism and hormonal health.

Dr Mecha also highlights the importance of quality sleep. “Hormones such as melatonin and cortisol follow a sleep-wake cycle. Poor sleep can disrupt this rhythm and affect your mood, appetite, and immune system.”

He suggests maintaining a regular sleep schedule and creating a restful bedroom environment to improve sleep quality.

Finally, they both stress the importance of tuning into your body.

“If you notice persistent changes in mood, weight, skin condition, menstrual cycles, or energy levels, don’t ignore them. See a doctor and request a hormonal profile. Early diagnosis makes treatment much more manageable,” says Dr Mecha.

Hormonal balance is essential for physical, emotional, and mental well-being.

As awareness increases, so too should the support for individuals dealing with these conditions. Whether it’s adjusting your diet, managing stress, or asking your doctor the right questions, small, consistent changes can lead to significant health improvements.