Y’all were tuned in to our cortisol-lowering recs last week, so we decided to do a hormonal deep dive with Fady Hannah-Shmouni (he/him), MD, FRCPC, and medical advisor at Eli Health. He’s helping us parse fact from fiction with the TikTok-ification of hormone health, while also giving us actionable advice to feel our best. It’s a longer read, but being informed is worth a few extra min!
What are hormones?
Hormones, often dismissed as mere chemical messengers, are in fact the powerhouse behind our body's intricate communication system. They play a pivotal role in powering processes from reproduction to sleep, shaping our daily lives in profound ways. These molecules are produced by glands in the endocrine system, traveling through the bloodstream to target tissues or organs, where they regulate various functions with remarkable precision.
We've seen a huge uptick in social media content about hormonal health. How do we tell fact from fiction?
While social platforms offer a wealth of information, they should complement—not replace—personalized medical advice from a trusted healthcare professional. Rely on the expertise of your physician for guidance specific to your situation. Beware of exaggerated claims and magical solutions; sustainable hormonal health often stems from consistent lifestyle adjustments. Look for content supported by reputable sources, authored by medical professionals, or focusing on methods like hormone monitoring for personalized insights. Exercise caution with content offering specific recommendations or medical advice without proper context. Stay vigilant against trending topics that perpetuate hormone myths. For instance, recent trends advocating cortisol reduction overlook the hormone's natural circadian rhythm, which plays a crucial role in energizing your mornings with a rise of cortisol.
How do we know if our hormones aren't functioning like they should?
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. Start by familiarizing yourself with the basics of hormones. This foundational knowledge allows you to identify potential areas of concern more effectively.
2. Pay attention to the changes in your body. While occasional symptoms are normal, persistent disruptions to your daily life could signal underlying hormonal issues. If you notice such symptoms, it's worth investigating further.
3. Monitor your hormone levels. Hormone levels fluctuate naturally throughout the day, week, and month. For instance, cortisol—the stress hormone—peaks in the morning and decreases as the day progresses. Progesterone levels also vary, especially after ovulation. Traditional hormone tests may not capture these fluctuations accurately. Continuous monitoring provides a more comprehensive view of your hormonal health, helping you understand your body's rhythms and patterns better.
If we want to support hormonal health at home, are there things we should be doing that are safe?
Absolutely, supporting hormonal health at home is both safe and achievable with consistent effort. For instance, here are some things you can do to maintain a healthy cortisol circadian rhythm:
- Prioritize quality sleep: Aim for 6-8 hours [Newsette note: Or even more!] of uninterrupted sleep each night. Quality sleep is crucial for regulating cortisol levels and maintaining a balanced hormonal profile.
- Incorporate regular exercise: Engage in regular physical activity, as it helps regulate cortisol levels and contributes to overall hormonal balance. Find activities that you enjoy and can sustain over time.
- Manage stress effectively: Implement stress management techniques that work for you, such as spending time in nature, or setting boundaries around work, relationships, and screen time. Finding healthy outlets for stress can help prevent cortisol levels from becoming chronically elevated.
- Stabilize blood sugar: Ensure your blood sugar remains stable throughout the day by consuming meals with adequate protein at regular intervals. This helps prevent spikes and crashes in cortisol levels.
We've heard that hormonal birth control can be "bad for our hormones." Is that true?
The debate surrounding hormonal birth control's impact on our hormones is complex, and there's no one-size-fits-all answer. It's essential to recognize that hormonal birth control is a tool—a tool that can have both benefits and risks depending on individual circumstances. When considering hormonal birth control options, it's crucial to ask yourself a few key questions: What are the potential benefits of using hormonal birth control for me? What are the associated risks or side effects? Are there non-hormonal birth control options available that might better suit my needs and preferences? What if I choose not to use hormonal birth control at this time? Are there other strategies or methods I can explore?
Can mental health conditions be triggered by changes in hormonal processes?
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—such as low levels in the morning when they should be high—can impact mood regulation and contribute to conditions like depression and anxiety.
