Your Guide to Hormone Health
Let’s cut to the chase y’all… we’re talking about HORMONES. Your hormones, my hormones, hormones in general… and how much they can and do affect our lives, and our relationship with our bodies.
Before we dive in, let’s take a quick look at the biology here… WHAT are hormones? HOW do they function? What do they DO?
Hormones are the body’s chemical messengers: They play essential roles in everything from mood and energy to metabolism and reproductive health. When they’re in balance, our bodies can function optimally. However, when our hormones are out of balance, it can affect everything from sleep and nutrient absorption, to mental health and brain function.
Hormones are produced by the endocrine glands: The endocrine system includes the hypothalamus, pineal gland, pituitary gland, thyroid gland, parathyroid glands, thymus, adrenal glands, and pancreas. It also includes the testes in males and the ovaries and placenta (during pregnancy) in females.
Different types of hormones produced by the endocrine system include:
Estrogen and Progesterone: These are the key players in reproductive health, especially for women. Estrogen influences the menstrual cycle, as well as bone density, and mood; while progesterone helps regulate menstrual cycles and supports pregnancy in that it prepares the female body for fertilization.
Testosterone: While this one is most commonly known as a “male hormone,” it is in fact present in both genders. It affects muscle growth, energy, libido, and overall mood. Fun fact: working out creates a temporary rise in testosterone… so if lifting a few weights makes you feel like you’re ready to go, that’s why!
Cortisol: Also known as the “stress hormone,” cortisol helps the body respond to stress and regulates energy levels. However, chronic stress can lead to cortisol imbalances, which in turn impact immune function, mood, and weight. If you’re constantly in a state of flight, fight, freeze or fawn, you can bet that your cortisol levels are likely too high, and causing adverse affects throughout the body.
Insulin: Produced by the pancreas, insulin regulates blood sugar levels, turning glucose (sugar) from food (carbs) into energy for your cells to utilize. Insulin resistance, often related to lifestyle (i.e. poor diet, no exercise), can lead to conditions like type 2 diabetes, over time. This can be checked with a simply blood test by your doctor, or even at home with a prick kit.
Thyroid Hormones (T3, T4): These hormones, produced by the thyroid gland, which sits around your vocal box, are crucial for metabolism, energy production, and even body temperature regulation. When your thyroid is out of whack, it can be over-active, or under-active; each of these imbalances comes with their own set of symptoms. It’s important to have your T3 and T4 levels checked regularly during your annual wellness exams with your doctor.
Melatonin: Produced in the brain (hypothalamus region), melatonin regulates sleep patterns, a process that is vital for overall health and hormone balance. Be wary of taking melatonin as a supplement… too much, too often can shut down the body’s ability to regulate this hormone on its own.
Growth Hormone: This hormone, secreted by the pituitary gland (also in the hypothalamus region of the brain), supports growth, cell repair, and metabolism, especially in children and adolescents.
Signs You Could Have a Hormone Imbalance
Hormone imbalances are surprisingly common (though, not normal), affecting millions of people in the U.S.
While it’s hard to capture exact numbers due to varied symptoms and misdiagnoses, research provides some key insights. Up to 80% of women may experience some form of hormone imbalance in their lifetime (especially if you are taking hormonal birth control), often due to fluctuations in estrogen and progesterone that can lead to issues like irregular menstrual cycles or conditions such as polycystic ovary syndrome (PCOS), PMDD/PME, and more.
PCOS alone itself affects about 7-10% of women of reproductive age, or roughly 5-6 million women in the U.S.
Additionally, thyroid disorders are also widespread, with about 20 million Americans experiencing issues like hypothyroidism (under-active) or hyperthyroidism (over-active). Low thyroid hormone levels can lead to symptoms like fatigue, weight gain, and depression, while excess thyroid hormones often result in anxiety, weight loss, and insomnia.
All of this to say… the importance of recognizing the symptoms and impacts of hormone imbalances, as well as seeking support and proactive care when needed, is paramount to your overall health and wellness.
These kinds of hormonal imbalances can cause various symptoms, depending on which hormone(s) is(are) affected:
Estrogen/Progesterone Imbalance: Irregular menstrual cycles, mood swings, low libido, and symptoms of menopause.
Testosterone Imbalance: Fatigue, low libido, and in some cases, increased body fat or loss of muscle.
Cortisol Imbalance: Chronic fatigue, mood fluctuations, high blood pressure, and a weakened immune system.
Insulin Resistance: Weight gain, especially around the abdomen, and increased cravings for sugary foods.
Thyroid Imbalance: Fatigue, weight gain or loss, depression, or anxiety, and changes in hair or skin health.
Melatonin Imbalance: Difficulty falling or staying asleep, insomnia, and fatigue.
This is barely scratching the surface. If you suspect you have hormonal imbalances, head down the rabbit hole of research, and contact your primary care physician. Many of these can be checked with a simply blood test.
So, What Can You Do to Help Yourself Out?
Ultimately, hormones respond to our lifestyle choices. This means that we have a powerful opportunity to support our hormone health with simple, small right actions, daily. Here are just a few ideas to get you started:
Prioritize a Balanced Diet
Focus on Whole Foods: I cannot stress this enough (and my own nutrition coach stresses it to me 24/7): Eat. Whole. Food. Consuming a diet rich in fruits, vegetables, whole grains, healthy fats, and lean proteins WILL provide you with the essential nutrients your body needs, like omega-3 fatty acids, fiber, and antioxidants, all of which support hormone health. Eating whole food, cooking at home, avoiding processed food and eating out, is going to serve you in all areas of your life, but most importantly, it serves the endocrine system, and supports the micro processes your body needs to run, that you might not think about.
Avoid Processed Sugars and Refined Carbs: This is seriously where hormone disruption, and inflammation occur. High sugar intake can disrupt insulin and cortisol levels, contributing to insulin resistance and stress. Processed foods, and high amounts of Omega-6 (think fryer oils), also contribute to bodily inflammation, which can disrupt way more than just your hormones. Research is beginning to show that inflammation throughout the body is almost always the root cause condition of everything from cancer, and auto-immune conditions, to hormone issues, and everything else. Just say no :)
Add Phytoestrogens for Balance: Foods like flaxseeds, soy, and legumes (beans, lentils) contain plant estrogens that may help with hormone balance, particularly for estrogen levels. Seed cycling is another great way to help your hormones if you’re a bleeder! Flaxseeds and pumpkin seeds for estrogen support during your follicular phase; sesame seeds and sunflower seeds during luteal to support progesterone.
Manage Stress Mindfully
Chronic stress is a major disruptor of hormone health, particularly for cortisol. Consider practices like:
Meditation and Deep Breathing: These techniques help calm the nervous system, reducing cortisol production. Y’all know a love a good meditation for EVERYTHING, if you want to start a practice, I’ve got a blog post about it right here.
Mindfulness Practices: Journaling, yoga, and spending time in nature can help reduce stress.
Get Quality Sleep
Adequate sleep (7-9 hours per night for males, and 8-10 hours per night for females) is critical for hormone balance, particularly for melatonin, cortisol, and growth hormone production. Prioritize a regular sleep schedule, and reduce exposure to screens an hour before bed to support natural melatonin levels.
I’m also a BIG fan of cooling sheets, weighted eye masks, lavender pillow spray, and the BetterSleep app, to help me ace my bedtime routine, which also includes a light stretching session, and a brief meditation before laying down.
Regular Physical Activity
MOVE. YOUR. BODY. I cannot stress this enough. Exercise helps balance insulin (blood sugar), cortisol, and other hormones. Try a nice mix that includes:
Strength Training: Supports testosterone production, which can boost muscle and bone health.
Cardiovascular Activity: Helps manage weight and reduce cortisol levels.
I personally walk everyday, a few times a day (15 minutes around lunch time, 45 minutes in the evening with the doggies!), and strength train a minimum of 3 times a week. THIS IS ENOUGH. You truly do not need to go balls-to-the-wall to take care of yourself. If you find exercise to feel overwhelming, start with walking, and work your way up. Your body, and your hormones, will thank you!
Consider Supplementing Wisely
I’m a big fan of supplements, but I will say this: DO YOUR RESEARCH. And check with your doctor. My PCP might have chuckled when I brought all of my supplements to an appointment, but he took a genuine look, and let me know what was good quality, safe to take, and so forth.
All in all, certain vitamins and minerals can support hormone health when taken consistenly:
Magnesium: A FAVORITE of mine… Magnesium supports stress management and is beneficial for sleep. It also helps with muscle cramping, and fatigue. Fun fact: Our body doesn’t produce it. We have to eat it, or supplement it. AND… MOST people are not getting enough. If you want a really affordable, comprehensive Magnesium, I HIGHLY recommend this one.
Vitamin D: Plays a role in immune function, mood, and hormone production. It’s a great idea to supplement with Vitamin D if you don’t get enough sunlight, particularly during the winter months (depending on where you live). A lack of Vitamin D will leave you feeling tired, cranky, sad, and possibly experiencing joint pain.
B Vitamins: Important for energy production and stress management, also important for immune function. If you’re going to supplement B Vitamins, please be on the lookout for what kind of B-12 the product is using. CYANOCOBALAMIN is a SYNTHETIC blend (fake) B-12, and known carcinogen, avoid products that use it. Unfortunately MANY companies use this because it’s cheaper. As Dr. Will Cole likes to say… “Common… not normal.” Look for METHYLCOBALAMIN instead, it is a metabolically active form of vitamin B12 that is considered to be retained better by the body, and for longer.
Limit Exposure to Endocrine Disruptors
Endocrine disruptors are chemicals that can interfere with hormonal health and are found in various household products, like, a LOT of your household products. To limit exposure:
Choose Natural Products: Use natural or organic options for skincare, cleaning products, and plastics to reduce exposure to endocrine disruptors.
Stay Hydrated: Drinking enough water supports metabolic processes and helps flush out potential toxins. 100oz of water per day, minimum if you’re looking for a good place to start.
More Specifically You Can:
Avoid products that list a "fragrance" blend of chemicals
Choose products labeled "Phthalate-Free", "BPA-Free", and "Paraben-Free"
Use glass, porcelain, or stainless-steel containers
Wash your hands often
Minimize handling of receipts and thermal paper
At the end of the day, taking care of your hormones isn’t complicated, but it requires consistency.
By making some small adjustments in diet, stress management, and lifestyle, you can nurture your hormonal health and support overall well-being.
Remember, your body is interconnected, and every choice you make has the power to promote balance. Let’s choose living in harmony with your body’s amazing hormonal system!
You got this!
Be well,
L
