7 Habits to Help Support Your Hormone Health

Hormones influence everything from your energy and metabolism to your mood and sleep. The Core Clinic’s Dr. Sheree Bondoc shares her tips for better hormone health.

Two years ago, my body started going through changes that I couldn’t understand for months. Rapid weight gain, constant fatigue, sleepless nights, pimple breakouts, and the most telling symptom: irregular periods. After going to my OB-GYN, I was diagnosed with polyendocrine metabolic syndrome (PMOS), which was then called polycystic ovary syndrome (PCOS). This meant that I have hormone imbalances in my body, high levels of androgen, insulin resistance, and irregular ovulation, which greatly affect my health. Since then, hormone health has become at the forefront of my mind.

But even when you don’t have PMOS or hormone-related medical conditions, paying attention to your endocrine system will greatly improve your body. “One of the biggest misconceptions is that hormones only matter for sexual function, fertility, menstruation, or pregnancy. The truth is, hormones influence almost every aspect of how we feel and function every single day,” says Dr. Sheree Bondoc, co-founder of Core Clinic, a medical facility that specializes in hormone optimization.

Hormones function as the body’s chemical messengers, traveling through the bloodstream, carrying instructions to every organ. “Telling our brain how to think, our muscles how to perform, our bones how to stay strong, and our metabolism how to use energy efficiently,” she says. “That’s why I often say that ‘hormone health is whole-body health.’”

Estrogen and progesterone, for example, are often labeled as “sex hormones,” but their other functions are often overlooked. According to Dr. Bondoc, these hormones help regulate our brain, cardiovascular system, metabolism, bones, muscles, skin, and even our immune system. “They’re not simply reproductive hormones; they’re maintenance hormones.”

“Many women entering perimenopause suddenly tell me, ‘I don’t feel like myself anymore.’ They struggle with brain fog, forgetfulness, irritability, anxiety, poor sleep, or feeling emotionally overwhelmed. These aren’t simple signs of getting older; they’re often reflections of changing hormone signaling,” she shares.

Below, Dr. Bondoc shares seven tips to better understand and care for your hormones.

Protect your sleep

According to Dr. Bondoc, sleep is one of the most powerful hormone regulators in the body. The nightly routine controls the release and balance of key hormones, such as cortisol, melatonin, insulin, growth hormone, and hunger regulators like leptin and ghrelin. She suggests putting away your phone before bed, as blue light can suppress melatonin while stimulating cortisol, making it harder for the brain to transition into restorative sleep.

Respect your stress

“Stress isn’t just emotional. It becomes biochemical,” she explains. Elevated cortisol levels over long periods can impact ovarian hormones, thyroid function, blood sugar regulation, and sleep. “Managing stress isn’t a luxury anymore; it’s part of hormone care.”

Exercise smarter, not just harder

“Movement is medicine, but more isn’t always better,” she says. She hails strength training as the best investment for women, as it supports metabolism, improves insulin sensitivity, strengthens bones, and promotes healthy aging. “On the other hand, constantly pushing through intense workouts without adequate recovery can keep cortisol elevated and work against your hormones,” she cautions.

Prioritize protein and protect your muscle

Part of why strength training is recommended is because the muscle is what Dr. Bondoc calls “metabolic savings account.” “The more muscle you maintain, the better your metabolism, blood sugar control, bone health, and resilience. Every meal is an opportunity to nourish it,” she says.

Keep your blood sugar steady

Like sleep, blood sugar directly impacts key regulatory hormones, triggering spikes in insulin and suppressing glucagon. “They influence insulin hormones, cortisol hormones, appetite, inflammation, and eventually the reproductive hormones,” Dr. Bondoc explains. She advises building meals around protein, fiber, healthy fats, and minimizing processed food to create a more stable hormonal environment.

Be mindful of what your liver has to process

The liver helps to filter blood, make bile for digestion, and store energy, but it also breaks and clears out used hormones, makes carrier proteins, and converts thyroid hormones into their active form, greatly affecting hormone metabolism. According to Dr. Bondoc, limiting alcohol, reducing ultraprocessed food, and eating fiber (especially cruciferous vegetables) can help support this natural process.

Recovery is part of the treatment plan

“We celebrate productivity, but our bodies heal during recovery,” she says. This means having rest days, quality sleep, and proper nutrition. “[These] aren’t signs of weakness. They’re when repair, adaptation, and hormone regulation actually happen.”

Be proactive, not reactive

Lastly, she advises seeking help immediately when symptoms become overwhelming. “Regular health evaluations, checking for thyroid dysfunction, insulin resistance, nutrient deficiencies, or hormonal changes early, allow us to intervene before small imbalances become bigger health issues,” she says.

For inquiries and to book appointments, you may message CORE Philippines via SMS 09178890512 or email info@corephilippines.com