The TCM Approach to Balancing Hormones and Lifting Your Mood Naturally

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Ms. Mai Sogawa

Ms. Mai Sogawa is a senior therapist who graduated from Japan Medical School of Judo Acupuncture and Moxibustion International Education College.

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Hormonal Health Made Simple: The TCM Way to Boost Your Brain Chemicals and Mood

Hormonal ups and downs aren’t just about “time of the month” or getting older—they can quietly influence nearly every part of your day. They affect how much energy you have in the morning, how easily you fall asleep at night, how you respond to stress, and even whether you feel optimistic or weighed down. While modern medicine often focuses on lab results and prescribing targeted treatments, Traditional Chinese Medicine (TCM) takes a more holistic view. It considers how your habits, diet, emotions, and environment work together to shape your internal balance.

The encouraging news is that you don’t need to overhaul your life to start feeling a difference. By making a few small, intentional changes—rooted in centuries of TCM wisdom and supported by modern science—you can begin to stabilize your hormones, lift your mood, and feel more at ease in your own skin.

Start the Day with Gentle Movement

Instead of rushing into the day by checking your phone or gulping down coffee, try giving your body a gentle, intentional wake-up. Spend a few minutes stretching, rolling your shoulders, twisting your spine, and breathing deeply. This combination of movement and breath helps signal to your body that the day is beginning in a calm, supported state rather than a hurried, stressed one.

“Even a few minutes of deep breathing and stretching can change your whole morning,” says Ms. Mai, our in-house TCM therapist.

This practice not only reduces tension in stiff muscles but also starts your circulation moving, which can help keep your mood and energy stable throughout the day. When you build this ritual into your morning, it becomes a simple anchor that supports your mind and body before you face the demands ahead.

Science Sidebar: Movement releases endorphins—your body’s natural mood boosters—and increases blood flow, which helps deliver oxygen and nutrients to tissues. This supports both your nervous system and hormone production.

Keep a Steady Sleep–Wake Rhythm

Your body thrives on predictability. Going to bed and waking up at consistent times reinforces your internal “clock,” which helps ensure your hormones are released in the right amounts at the right times. If you keep this rhythm steady, your body finds it easier to switch between energy during the day and deep rest at night.

“Balanced Qi and Blood are the key to steady sleep and mood,” says Ms. Mai.

When your sleep pattern is irregular, you may find it harder to wake refreshed or stay alert during the day. Over time, this can disrupt mood-regulating hormones and make you more sensitive to stress. Prioritizing a regular sleep schedule—yes, even on weekends—creates a strong foundation for both mental and physical well-being.

Science Sidebar: Your circadian rhythm—the body’s 24-hour cycle—controls hormone release, including cortisol (energy), melatonin (sleep), and serotonin (mood). Disrupting it can lead to fatigue, irritability, and hormonal shifts.

Eat with Your Hormones in Mind

In TCM, food is considered one of the most important tools for healing and balance. Ms. Mai recommends hormone-supporting foods like soybeans, mushrooms, seaweed, sesame seeds, blue-backed fish, and jujube (red dates). She also suggests teas made with safflower, black soybeans, jujube, or chamomile for emotional well-being.

“The right foods can help bring your body back into harmony,” says Ms. Mai.

Incorporating these into your meals doesn’t need to be complicated. Sprinkle sesame seeds over your breakfast porridge, add seaweed to soups or salads, or swap your afternoon coffee for chamomile tea to unwind. By making small adjustments, you can nourish your body with the nutrients it needs to keep hormones and mood stable over time.

Science Sidebar: Soybeans and sesame seeds contain phytoestrogens, which can help balance hormone activity. Blue-backed fish are rich in omega-3 fatty acids, known to reduce inflammation and improve mood. Jujube is packed with antioxidants that protect cells and support the nervous system.

Use Acupressure to Calm the Mind

You don’t need to visit a clinic to benefit from TCM techniques. Acupressure—a hands-on method of stimulating specific points—can be done anywhere and is especially helpful for easing stress or tension. Ms. Mai recommends points like Shen Men (HT-7) to promote calm, Neiguan (PC-6) to ease anxiety, Baihui (GV-20) to clear the mind, and Hegu (LI-4) to relieve headaches and tension.

“Pressing the right points can quickly quiet the mind,” says Ms. Mai.

One easy technique is to gently massage your palms and the backs of your hands for two or three minutes, pausing to press the Luozhen point near the base of your index finger. This simple routine can be done while waiting for your tea to brew, during a work break, or even as part of your wind-down before bed.

Science Sidebar: Acupressure may stimulate the release of neurotransmitters such as serotonin and dopamine, both key to mood regulation. It also activates the parasympathetic nervous system—the “rest and digest” mode—reducing stress levels.

Acupoint: HT-7 (Other Names: Heart-7/Shen Men/Spirit Gate)
Acupoint: HT-7 (Other Names: Heart-7/Shen Men/Spirit Gate)
Acupoint: PC-6 (Other Names: Pericardium-6/Nei Guan/Inner Pass)
Acupoint: PC-6 (Other Names: Pericardium-6/Nei Guan/Inner Pass)
Acupoint: GV-20 (Other Names: The Governing Vessel-20/Bai Hui/Hundred Convergence)
Acupoint: GV-20 (Other Names: The Governing Vessel-20/Bai Hui/Hundred Convergence)
Acupoint: LI-4 (Other Names: Large Intestine-4/He Gu/Joining Valley)
Acupoint: LI-4 (Other Names: Large Intestine-4/He Gu/Joining Valley)

Manage Stress Before It Manages You

From a TCM perspective, hormonal imbalance or low mood often begins with a deficiency or stagnation of Qi, Blood, or Body Fluids, which can put strain on specific organs and affect the balance of others.

“When the five organ systems lose harmony, mood and hormones both suffer,” says Ms. Mai.

In everyday life, this means that prolonged tension—whether from work, relationships, or even constant rushing—can quietly disrupt your body’s natural rhythms. Making time for activities that release stress, such as walking outside, practicing deep breathing, or connecting with friends, can protect your mood and hormone health in the long run.

Science Sidebar: Chronic stress activates the hypothalamic-pituitary-adrenal (HPA) axis, which triggers the release of cortisol. Over time, this can disrupt reproductive, thyroid, and mood-related hormones.

Don’t Overlook Men’s Hormonal Health

Hormonal balance is often thought of as a women’s issue, but men’s health is equally affected by diet, stress, and sleep. Disruptions in testosterone production can impact not just physical strength but also mood, mental clarity, and motivation.

“This is a health issue for everyone, not just women,” says Ms. Mai.

The same habits that benefit women—nutrient-dense foods, restorative sleep, and effective stress management—can help men maintain optimal hormone levels and emotional well-being. Recognizing this can encourage men to take a more proactive role in caring for their long-term health.

Science Sidebar: Low testosterone in men is linked not only to reduced muscle mass but also to low mood, brain fog, and poor sleep. Simple lifestyle changes—nutrition, exercise, and stress control—can have a significant effect.

Add Herbal Support When Needed

In TCM, herbs are often used to gently guide the body back into balance rather than force rapid changes. While they should be prescribed by a qualified practitioner, common herbs for mood and hormone support include dong quai, licorice root, and schisandra berries.

“Herbs work gently, helping the body find its own balance,” says Ms. Mai.

These remedies are chosen not just for their direct effects but for how they support the body’s overall harmony. When used alongside diet, movement, and stress reduction, they can enhance results and maintain improvements over time.

Science Sidebar: Many TCM herbs contain compounds that influence neurotransmitter activity, improve blood flow, and modulate the endocrine system—the network that produces and regulates hormones.

Bringing It All Together

Balancing hormones and lifting your mood naturally is not about chasing perfection—it’s about creating a consistent rhythm that supports your mind and body every day. Gentle movement in the morning, nutrient-rich meals, regular sleep, acupressure, stress management, and, when needed, herbal support all work together to create a stable foundation for your well-being.

“When Qi, Blood, and Body Fluids are in harmony, the mind and body work together in a healthy, stable way,” says Ms. Mai.

By combining the timeless insights of TCM with what modern science understands about hormones and mood, you can approach your health with confidence—and begin to feel the difference in how you move through your day.

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Author: P. Sze

P. Sze P. Sze is the founder of TCM Tips and Dragon Acupuncture®. She graduated from the National University of Singapore with a first-class honor in Civil Engineering. S he also holds a master’s degree in Engineering and is the brain behind the innovative TCM products of Dragon Acupuncture®. She is the author of The Beginner's Guide to Auricular Therapy: Application of Ear Seeds (ISBN 978-1520451398) and Facial Gua Sha - Fight the Signs of Aging Naturally and Inexpensively (ISBN 978-1980678922). She has dedicated her life to ensuring that the complex theories behind oriental medicine and the seemingly dangerous techniques that involve needles and fire do not scare you from trying oriental medicine. This is why she writes endlessly about acupressure and its countless health and wellness benefits.

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