What are hormones?
When we’re not feeling ‘tip top’, people may wonder whether it’s their hormones that could be a bit off balance or ‘out of kilter’ without really understanding much about them, what they do, and how they work. Over the next three weeks we are going to attempt to broadly explore the topic of hormones from a health and wellbeing prospective.
Hormones are important chemical signalling molecules responsible for a plethora of behavioural and physiological events in our body. One thing’s for sure is that we can’t live without them! They form a vital part of our chemical communication system allowing different areas of our body, including our organs and tissues, to relay complex critical messages to keep our body functioning effectively every day.
Hormones are secreted from various glands around the body, and travel via the bloodstream to target organs. All hormones and their relevant secretory glands make up what is known as your endocrine system.
Types of hormones
Hormones are in effect chemical messengers, and there are many different types. Each has a unique molecular structure and can be made up of different substances: they can be protein-based, e.g., adrenaline and prolactin, or steroid-based, e.g., oestrogen, testosterone, and cortisol. The unique structure of each hormone type will determine which tissue or cell it targets by being a specific shape that fits onto a specific 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, digestion
- Melatonin – regulates sleep-wake cycle
- Adrenaline and cortisol – stress hormones
- Oestrogen and progesterone – female sex hormones
- Testosterone – in males initiates the development of reproductive organs and production of sperm
- Prolactin – hormone of lactation
- Triiodothyronine (T3) and Thyroxine – responsible for metabolism, energy levels, internal temperature, hair and nail growth.
The interconnectivity of hormonal systems
As so many processes in our body 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 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 in our bodies. A small amount of fluctuation is normal, but large fluctuations can be problematic.
Regulating hormones involves lifestyle changes that support the body’s natural balance. Here are several effective ways:
1. Maintain a Balanced Diet
– Eat healthy fats: Omega-3 fatty acids from sources like fish, avocados, and nuts can support hormone production.
– Consume protein: Adequate protein intake is essential for hormone production and regulation of hunger hormones like insulin and ghrelin.
– Limit 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 estrogen levels.
2. Exercise Regularly
– Regular physical activity helps regulate hormones like insulin, cortisol (stress hormone), and growth hormones.
– Strength training and cardiovascular exercises improve insulin sensitivity and stabilize 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 a crucial role in maintaining overall health, and their balance can be supported through simple lifestyle changes. A balanced diet, regular exercise, stress management, quality sleep, and avoiding toxins are key to regulating hormones naturally. Maintaining a healthy weight and staying hydrated further contribute to hormonal stability, ensuring optimal body function and well-being.