A Beginner's Guide to Hormones

Key takeaways:

• Hormones regulate essential processes like sleep, energy, reproduction, and mood.

• Social media can spark curiosity, but it isn’t a reliable source of information; rely on evidence and trusted sources.

• Traditional hormone testing offers a snapshot; continuous monitoring reveals the patterns.

• Proper lifestyle interventions support a healthy hormone balance.

• Hormonal changes can influence mental health, making awareness and tracking important tools.

Hormones are everywhere right now, especially on social media. We decided to do a hormonal deep dive with Fady Hannah-Shmouni, Eli Medical Director. He’s helping us parse fact from fiction, while also offering actionable advice to feel our best.

What are hormones?

Hormones are chemical messengers that regulate nearly every system in the body. These molecules are produced by glands in the endocrine system, traveling through the bloodstream to target tissues or organs.

Separating fact from fiction. 

While social media platforms offer a wealth of information, they should complement, not replace, personalized medical advice from a trusted healthcare professional. A few rules of thumb:

• Look for credible sources. Content backed by peer-reviewed science or authored by medical professionals is more reliable than anecdotal claims.

• Be cautious of quick fixes. For instance, supplements claiming to “balance hormones” often don’t have third-party testing and can include harmful toxins.

• Personalized data is best. Hormone monitoring provides insights into your own rhythms, helping distinguish between normal fluctuations and true imbalances.

How do we know if our hormones are out of balance?

Understanding our hormonal health can seem complex, but breaking it down into simpler terms can shed light on how our bodies function. Here's a guide to help demystify the process:

1. Know the basics. Understand common patterns, like estrogen and progesterone shifts across the menstrual cycle, or daily cortisol peaks and dips.

2. Listen to your body. Occasional fatigue, irritability, or poor sleep is normal. But when symptoms persist it may signal a deeper imbalance.

3. Track your hormones. One-time hormone tests are a snapshot. To really understand what’s going on, you need to understand the patterns within a longitudinal data across days, weeks, months and even years.

Easy tips to support hormone health.

Here are some things you can do to maintain a healthy cortisol rhythm:

• Prioritize sleep. Aim for 7-9 hours of quality rest. Sleep regulates cortisol and supports the entire hormonal network.

• Move regularly. Exercise helps stabilize cortisol, improve insulin sensitivity, and support sex hormones. Choose activities you enjoy so you can sustain them.

• Manage stress. Techniques like mindfulness, time in nature, or setting boundaries around work and screen time prevent chronically elevated stress hormones.

• Stabilize blood sugar. Eating balanced meals with protein, healthy fats, and fiber helps prevent cortisol and insulin spikes.

Is hormonal birth control bad for hormones?

The debate surrounding hormonal birth control's impact on our hormones is complex.It's essential to recognize that hormonal birth control is a tool that works for some and not for others.

Can hormones influence mental health?

Yes, changes in hormonal processes can indeed trigger or exacerbate mental health conditions. Hormones play a crucial role in regulating mood and emotional well-being, influencing our day-to-day responses to the environment.

Hormones like serotonin, dopamine, and oxytocin are often referred to as "feel-good" hormones because they contribute to positive mood and feelings of connection. Conversely, hormones such as cortisol and adrenaline help us respond to immediate threats or stressors by mobilizing our body's resources.

While these day-to-day hormonal shifts are normal and necessary, sustained disruptions to the body's natural hormonal rhythms can have significant effects on mental health. For example, an imbalance in cortisol levels can impact mood regulation and contribute to conditions like depression and anxiety.

The bottom line.

Hormones shape how you feel every day, from energy and focus to mood and sleep. Social media can start the conversation, but real progress comes from a customized, data-driven approach.

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