The Importance of Balanced Hormones
It’s a common health topic right now: hormone imbalance. While it may seem like another wellness trend, proper hormonal balance is vital to overall health. Hormones are chemicals that work very closely with each other and the nervous system. Together, these two systems tell your body what to do. When one hormone is off, it begins a cascade of setting off other hormones, which sets off another cascade of bodily functions. For example:
If you are constantly stressed, your adrenal glands start releasing stress hormones; those hormones signal your nervous system to be on alert; your nervous system cranks up your sympathetic nervous system for perceived threats, which signals the hormones in your GI tract to slow digestion; as digestion slows, your appetite dwindles; as your appetite decreases, signals to your brain tell you to stop eating, and your body starts tapping into your stored energy reserves; and on and on. I recognize that this is extremely simplified, but hopefully, you get the point that there is a significant cascade effect within our hormonal system, even when it seems like two things aren’t related.
The most effective way of ensuring your hormones are properly balanced is to take a holistic approach and connect the dots between nutrition, proper sleep & rest, stress management, social support, and exercise/movement. These areas have a profound impact on the functioning and balancing of hormones.
I also want to note that this isn’t meant to be an exhaustive outline for supporting every single hormone, there are just too many! Instead, I’ll be providing general guidance on a few specific hormones; I’ll conclude with how I support one hormonal gland daily.
The Importance of Hormones
Hormones regulate several functions in the body, including immune function, growth, reproduction, sleep, stress; the list goes on. They are produced in various glands throughout the body, mainly the pituitary & pineal glands in the brain, the thyroid & parathyroid glands around our neck, and the adrenal glands found above the kidneys. Additionally, some organs, such as the pancreas and ovaries, are also capable of secreting hormones.
Our bodies thrive when we are in a state of homeostasis, meaning everything from our body temperature to our blood glucose wants to stay within a preferred range; not too high, not too low. If anything goes awry, a signal is sent to release the appropriate hormone, returning us to normal. Hence their importance in regulating bodily functions!
Supporting Our Hormones
Generally speaking, the best way to support our hormones is to eat a whole food diet rich in fruits, vegetables, lean protein, healthy fats, and complex carbs, while avoiding trans fats, refined sugar, and highly processed foods. Quality sleep and mindful relaxation practices, such as yoga and meditation, are also beneficial in supporting our hormones, particularly stress hormones.
In addition:
The pancreas typically helps to digest food by releasing digestive enzymes. However, if we eat raw foods, such as raw veggies, fruits, and cheese, those digestive enzymes will now come from those raw foods instead of the pancreas, giving the pancreas a bit of a “break” from digestion. Since most of us are not on a raw food diet, it’s important to get appropriate amounts of zinc and magnesium as they will support enzyme production as well.
The thyroid is another major hormonal gland and is easily affected by your surroundings, not just the foods you eat. Environmental toxins can wreak havoc on the thyroid, which can slow calcium absorption in bones, leading to issues like osteoporosis. Iodine, found in seaweed and other fish, helps support the thyroid, as does adequate protein from hormone-free meat.
Interestingly, melatonin is secreted by the pineal gland when we enter a dark room, prompting us to sleep. It is also secreted when we consume tryptophan, which is found in turkey.
While the functioning of all hormones is important, I pay special attention to my adrenal glands daily. The adrenal glands sit atop the kidneys and produce stress hormones, specifically epinephrine, norepinephrine, and cortisol, which control the “fight or flight” response. When these hormones are secreted, your sympathetic nervous system kicks in, raising blood pressure, increasing breathing, slowing digestion, and generally putting you on high alert for a perceived threat. This is a really important function meant to protect you during a threatening or dangerous situation; however, you are not meant to stay here indefinitely. As someone prone to anxiety and stress, I’ve taken care over the years to support my adrenals as best I can and reduce the unnecessary influx of stress hormones.
When we are stressed, we use vitamin C which is stored in high quantities in the adrenals. Therefore, I try to eat a steady amount of vitamin C, increasing it when I feel especially anxious or stressed. I also believe in the benefits of adaptogens, and drink Ashwagandha tea regularly. Outside of food, I have a pretty strict bedtime and bedtime routine, I prioritize rest when I’m feeling especially stressed or anxious, I try to exercise outside as much as possible, and though I am still trying to get into meditation, I do breathing exercises regularly.
Like so many other bodily functions, good nutrition is imperative to healthy, balanced hormones. However, like everything else with health and nutrition, each of us is unique, and working to support one person’s hormones may not work the same for someone else. If you have a specific question or concern about a particular hormone, please contact me to discuss further.