When you’re not feeling tip-top, you might wonder whether if it’s your hormones that could be a bit ‘off kilter’ without really understanding why or how this could be the case. Sound familiar? If so, read on to find out more about your hormones…
What are hormones?
Hormones are important chemical signalling molecules responsible for a plethora of behavioural and physiological events that happen inside our bodies. One thing’s for sure – we couldn’t live without them! They form a vital part of our chemical communication systems, allowing different areas of our bodies, including our organs and tissues, to relay complex critical messages to keep our bodies functioning effectively every day.
Hormones are secreted from various glands around the body, travelling via the bloodstream to target organs. All hormones and their relevant secretory glands make up what is known as the endocrine system.
Types of hormones
Hormones are chemical messengers, and there are many different types! Each has a unique molecular structure and is made up of a different substance: they can be protein-based (made of adrenaline and prolactin, for example), or steroid-based, (consisting of oestrogen, testosterone, or cortisol).
The unique structure of each hormone type will determine which tissue or cell it targets by being a specific shape that fits onto its matching cell receptor, rather like a lock and key. Once the hormone hits its target organ, it will initiate a distinctive set of biological functions.
Common hormones that regulate our body processes
- Insulin – regulates blood glucose levels.
- Serotonin – regulates mood, appetite, and digestion.
- Melatonin – regulates the sleep-wake cycle.
- Adrenaline and cortisol – stress hormones.
- Oestrogen and progesterone – female sex hormones.
- Testosterone – in males this initiates the development of reproductive organs and the production of sperm.
- Prolactin – hormone of lactation.
- Triiodothyronine (T3) and Thyroxine – responsible for metabolism, energy levels, internal temperature, and hair and nail growth.
The interconnectivity of our hormonal systems
As so many processes in our bodies are stimulated, inhibited, and regulated by hormones, the feedback loops for each hormone are often interlinked with others. Hormone feedback loops can either be positive or negative.
When hormone levels are disrupted, this can often lead to a wide variety of irritating symptoms, depending on the hormones involved. Both the underproduction and overproduction of hormones can lead to unwanted symptoms. As our bodies are constantly being exposed to different stimuli, both external and internal, this means that our hormones and their feedback loops are in constant fluctuation in order to maintain balance inside our bodies. A small amount of fluctuation is normal, but large fluctuations can be problematic.
Regulating your hormones might involve making some healthy lifestyle changes that support the body’s natural balance. Here are several effective ways you can keep your hormones happy:
1. Maintain a Balanced Diet
– Eat healthy fats: Omega-3 fatty acids from sources like fish, avocados, and nuts can support hormone production.
– Consume enough protein: Adequate protein intake is essential for hormone production and the regulation of hunger hormones like insulin and ghrelin.
– Limit your intake of sugar and refined carbs: Excess sugar can lead to insulin resistance, impacting other hormones.
– Eat fibre: Fibre supports gut health, which is crucial for maintaining hormonal balance, especially that of your oestrogen levels.
2. Exercise Regularly
– Regular physical activity helps regulate hormones like insulin, cortisol (stress hormone), and specific growth hormones.
– Strength training and cardiovascular exercises improve insulin sensitivity and stabilises blood sugar levels.
3. Manage Stress
– Stress management techniques like meditation, yoga, deep breathing, or mindfulness reduce cortisol and adrenaline levels.
– Chronic stress can disrupt overall hormonal balance, so consistent stress-reduction is key.
4. Get Adequate Sleep
– Hormones, such as melatonin and growth hormones, are regulated during sleep, and poor sleep can throw them out of balance.
– Aim for 7-9 hours of quality sleep, ensuring a regular sleep schedule and a calming bedtime routine.
5. Stay Hydrated
– Dehydration affects hormone transport in the body, so drinking sufficient water is crucial for maintaining balance.
In Summary
Hormones play an essential role in maintaining overall health, and their balance can be supported through simple lifestyle changes. A balanced diet, regular exercise, stress management provisions, quality sleep, and avoiding toxins are key to naturally regulating your hormones. Maintaining a healthy weight and staying hydrated further contribute to hormonal stability, ensuring optimal bodily function and well-being.
Are you doing everything you can to support your hormonal balance? It might be time to make some healthier lifestyle changes in order to feel like you’re back on an even keel once more…
