Nothin’ major but Hormones are essential for life! 💫

And for overall health & feeling good. Gawd damn the human body is fascinating, these important signalling molecules and the biological processes they are responsible for regulate our physiology and behaviour, and are constantly trying to achieve a state of homeostasis. 🤗

The importance of hormones can't be overstated. These natural messengers regulate everything from growth and development, blood pressure, sex drive, sleep, and just about all of our body's core functions.

For harmonious hormones you’ve got to consider all 3 Tiers and how diet/nutrition, exercise, stress management and other medical conditions influence this delicate balance.

Let’s take a closer look at these hormones

Cortisol

Our stress hormone. She reigns over everything basically so if she’s not kept in check then look out. Produced by the adrenal glands, cortisol helps regulate metabolism, reduces inflammation, and assists in managing stress responses. It also plays a role in controlling blood sugar levels.

Support by: Manage stress levels through practices like mindfulness, meditation, and deep breathing exercises. Prioritise sufficient sleep and regular physical activity. Avoid excessive caffeine and alcohol consumption. Take time out for yourself-care!

Insulin

Our energy regulating hormone. You can’t live without insulin! There sure is a lot of talk about insulin resistance and metabolic health lately, for good reason. Produced by the pancreas, insulin facilitates the uptake of glucose into cells for energy production. It helps regulate blood sugar levels, preventing them from getting too high (hyperglycemia) or too low (hypoglycemia).

Support by: Opt for a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and complex carbohydrates. Limit intake of refined sugars and processed foods. Engage in regular exercise to improve insulin sensitivity, and prioritise sleep.

Oxytocin

Our love hormone. Produced in the hypothalamus and released into the bloodstream by the pituitary gland. Oxytocin promotes social bonding, trust, and intimacy. It plays a crucial role in childbirth by stimulating uterine contractions and facilitating breastfeeding by moving milk from the ducts in the breast to the nipple, and to foster a bond between mom and baby.

Support by: Foster social connections and meaningful relationships. Spend quality time with loved ones, engage in acts of kindness, and practice empathy. Seek out physical touch, such as hugs and cuddling, or a massage. Exercise, singing, dancing, anything that makes you ‘feel good’ and promotes positive feeling can also boost oxytocin levels.

DHEA (Dehydroepiandrosterone)

Our conversion hormone: Produced by the adrenal glands, DHEA is a precursor hormone that gets converted into other hormones, including estrogen and testosterone. It supports immune function, energy levels, sleep and sexual health. inevitably decline as you age.

Support by: Support adrenal health with adequate rest, stress management techniques, and a nutrient-rich diet. Consider adaptogenic herbs like ashwagandha and rhodiola. Ensure sufficient intake of vitamins C and B-complex. Include healthy fat sources like coconut products, avocados, olive oil, nuts, seeds, & purified omega-3 fish oil supplements to support the creation of (good) cholesterol which is needed to produce DHEA.

Pregnenolone

Our ‘parent’ hormone. Pregnenolone serves as a precursor to various other hormones, including cortisol, DHEA, estrogen, and testosterone. It plays a role in memory and cognitive function, mood regulation, and stress response.

Support by: prioritise stress reduction and adequate sleep to support pregnenolone production. Consume foods rich in healthy fats, such as avocados, nuts, and seeds. Supplement with DHEA (under the guidance of a healthcare provider) if levels are low.

Estrogen

One of 3 essential female sex hormone. Mainly produced by the ovaries, estrogen regulates the menstrual cycle, promotes bone health, and supports cardiovascular health. It also influences mood, cognitive function, and sexual health.

Support by: incorporate phytoestrogen-rich foods like flaxseeds, soy, and legumes into your diet. Maintain a healthy weight and engage in regular weight-bearing exercise to support bone health. Limit exposure to endocrine-disrupting chemicals found in certain plastics and personal care products.

Progesterone

One of 3 essential female sex hormones. Produced primarily by the ovaries, progesterone helps prepare the uterus for pregnancy and supports fetal development. It also regulates the menstrual cycle and has a calming effect on the nervous system.

Support by: a diet rich in magnesium, vitamin B6, A & E plus calcium and zinc. Ensure adequate intake of healthy fats, including omega-3 & 6 fatty acids. Practice stress reduction techniques like yoga and meditation.

Testosterone

One of the 3 essential female sex hormones. Although often associated with males, women also produce testosterone, albeit in smaller amounts. Testosterone contributes to libido and desire, muscle mass and bone density. Plus importantly an overall sense of vitality and enthusiasm for life.

Support by: engage in regular strength training exercises to support testosterone production. Consume zinc-rich foods like oysters, pumpkin seeds, and beef. Maintain a balanced diet and avoid extreme calorie restriction

Thyroid

Our master regulator hormone. Including thyroxine (T4) and triiodothyronine (T3), thyroid hormones regulate metabolism, energy levels, body temperature, heart rate, and digestion. They also play a crucial role in growth and development.

Support by: a diet rich in iodine, selenium, and tyrosine. Include foods like seaweed, Brazil nuts, and lean proteins. Manage stress levels and prioritise adequate sleep.

Melatonin

Our circadian rhythm hormone. Produced by the pineal gland, melatonin regulates the sleep-wake cycle, helping to synchronize our internal body clock with the natural light-dark cycle. It promotes restful sleep and supports overall circadian rhythm function.

Support by: good sleep-hygiene practices such as limiting exposure to screens (blue light) and dimming lights up to 1hr before bedtime, maintain a consistent sleep schedule (before midnight). Practice relaxation techniques like gentle stretching, breathwork or reading before bed. Consider magnesium and/or a melatonin supplements for short-term sleep support. Get early morning sunlight exposure within the first hour of waking.

And there you have it!

Understanding the intricate roles of these hormones empowers us to prioritise hormone health and wellbeing.

The Hormone Hierarchy