Hormones help orchestrate a variety of physiological and cognitive functions, making it crucial to understand their workings and the importance of maintaining healthy hormone levels. Understanding the role hormones play in the body and what factors affect their release, as well as how diets affect hormone production and how hormones affect the body and mind, can offer insights into how we can better manage our health and make informed choices that foster hormonal balance and overall well-being.
Understand the role of hormones
Developing a solid foundation of knowledge surrounding hormone health starts with understanding the primary hormones and their roles in the body. These include insulin, cortisol, thyroid hormones (T3 and T4), oestrogen, progesterone, and testosterone.
Insulin, produced by the pancreas, regulates blood sugar levels by helping cells absorb glucose for energy or storage. Cortisol, known as the stress hormone, is produced by the adrenal glands and plays a crucial role in metabolism, inflammation, and the body’s response to stress. Thyroid hormones (T3 and T4), produced by the thyroid gland, regulate metabolism, energy levels, and growth. Oestrogen and progesterone are vital for reproductive health, managing menstrual cycles, pregnancy, and menopause in women. Testosterone, essential for male reproductive health, muscle mass, and bone density, is also present in lower levels in women and contributes to holistic health. Understanding these core hormones and their functions can help individuals recognise signs of hormonal imbalances and seek appropriate medical care.
Learn which factors affect hormone release
Diet, physical activity, and sleep can all affect when and why the body releases certain hormones into the bloodstream. For instance, sugar intake can prompt the release of insulin from the pancreas to regulate blood sugar levels. On the other hand, the ingestion of fats can trigger the release of hormones that affect the digestion of fat and protein.
Sleep is another crucial factor; poor sleep quality or insufficient sleep can disrupt the release of hormones such as cortisol, growth hormones, and melatonin. Moreover, stress can trigger the persistent elevation of cortisol, which can impact other hormones and overall health. Additionally, environmental factors such as exposure to endocrine-disrupting chemicals found in some plastics, pesticides, and personal care products can interfere with normal hormonal functions.
Physical activity also affects hormone levels; regular exercise can help regulate insulin and cortisol, while intense or prolonged physical stress can elevate cortisol levels. While short-term increases in cortisol are normal and help the body respond to stress, chronically elevated cortisol levels can lead to a range of negative health effects, such as impaired immune function, increased abdominal fat, muscle breakdown, and disrupted sleep patterns.
Learn how diet affects hormone production
Nutritional intake can significantly impact hormone production and balance. For example, consider the relationship between dietary fats and sex hormones. Healthy fats, particularly omega-3 fatty acids found in fish, flaxseeds, and walnuts, are essential for the production of hormones like oestrogen and testosterone. Conversely, a diet high in trans fats and refined sugars can disrupt hormone balance, leading to issues such as insulin resistance. Insulin resistance can cause the pancreas to produce more insulin, which can interfere with other hormonal functions and contribute to conditions like polycystic ovary syndrome and metabolic syndrome.
Understand how hormonal imbalances affect the body
Hormonal imbalances affect a number of physiological processes and can result in health issues. For instance, disruptions in the body’s levels of insulin, leptin, or cortisol can contribute to obesity, as these hormones affect how the body uses and stores energy. Given the role insulin plays in regulating blood sugar levels, an insulin imbalance could cause glucose to remain in the bloodstream rather than being absorbed, increasing fat storage in the body (especially around the abdomen) and contributing to obesity.
Similarly, an imbalance in the body’s levels of leptin (a hormone secreted by fat cells to regulate hunger) can contribute to overeating due to the brain mistakenly signalling to the body that it is experiencing starvation.
For men, low testosterone levels can lead to depression, lethargy, decreased libido, and issues like erectile dysfunction. Conversely, high testosterone levels are associated with reduced inhibition, increased risk-taking behaviour, and heightened aggression.
Understand how hormonal imbalances affect the brain
Certain hormones — such as estrogen, progesterone, and testosterone — significantly affect mood and memory, given their impact on neurotransmitter systems in the brain.
Reduced levels of estrogen in the body can cause mood swings and anxiety, due to the way estrogen interacts with a neurochemical called serotonin, which affects how “happy” an individual feels. On the other hand, a reduction in progesterone can impair emotional regulation because this hormone influences certain receptors in the brain that help with feeling relaxed.
Coming back to testosterone, low levels of it can lead to depression and cognitive decline, as it influences the production and regulation of neurotransmitters like serotonin and dopamine, which are critical for mood and cognition. Testosterone also affects synaptic plasticity and neurogenesis, processes vital for learning and memory. High testosterone levels can increase aggression and impulsivity by altering the brain’s reward pathways and reducing activity in areas responsible for inhibition and self-control. Furthermore, testosterone interacts with the hypothalamic-pituitary-adrenal (HPA) axis, impacting stress response and overall emotional regulation.
By Carolina Gonçalves, Health Expert and Superintendent Pharmacist at Pharmica
