Hormones play a crucial role in our overall health, influencing everything from mood and energy levels to reproductive health and metabolism. The nervous and endocrine systems, which produce hormones, are interconnected and work together to regulate homeostasis.
For women, hormonal fluctuation is an integral part of life affecting various stages from puberty to menopause. Understanding your hormones and what affects them can empower women to take control of their health and well-being.
So what are hormones? Hormones are chemical messengers produced by glands in the endocrine system that travel through the bloodstream to various target tissues, cells or organs. They play a major role in regulating numerous physiological processes.
In women, several key hormones are particularly significant:
1. Estrogen: Often referred to as the primary female sex hormone, estrogen is crucial for the development of female reproductive tissues and secondary sexual characteristics. It also plays a role in bone health, cardiovascular function, and mood regulation.
2. Progesterone: This hormone is essential for regulating the menstrual cycle and maintaining pregnancy. It prepares the uterus for a fertilized egg and helps sustain a pregnancy.
3. Testosterone: Although often associated with men, women also produce testosterone, which is important for libido, bone density, and overall energy levels.
4. Insulin: This hormone regulates blood sugar levels. Insulin resistance can lead to conditions such as polycystic ovary syndrome (PCOS) and type 2 diabetes, which are more prevalent in women.
5. Cortisol: Known as the stress hormone, cortisol is produced by the adrenal glands in response to stress. While it plays a vital role in the body’s fight-or-flight response, chronic high levels can lead to health issues such as anxiety and weight gain.
Hormonal Changes Throughout Life
Puberty
The journey begins in adolescence when hormonal changes trigger the onset of menstruation and the development of secondary sexual characteristics. During this time, estrogen and progesterone levels rise, leading to physical and emotional changes that can sometimes feel overwhelming.
Menstrual Cycle
The average menstrual cycle lasts about 28 days and is divided into phases:
• Follicular Phase: Estrogen levels rise, stimulating the growth of the uterine lining.
• Ovulation: A surge in luteinizing hormone (LH) causes the release of an egg.
• Luteal Phase: After ovulation, progesterone levels increase to prepare the uterus for potential pregnancy. If fertilization does not occur, hormone levels drop, leading to menstruation.
Understanding these phases can help women recognize patterns in their mood, energy, and physical health, making it easier to manage symptoms like PMS.
Pregnancy and Postpartum
During pregnancy, hormone levels fluctuate significantly. Estrogen and progesterone levels soar to support fetal development and prepare the body for childbirth. After delivery, hormonal levels shift again, which can lead to postpartum depression in some women. Awareness of these changes can help women seek support during this challenging time.
Perimenopause and Menopause
As women approach menopause, typically in their late 40s to early 50s, hormone levels begin to fluctuate more dramatically. This transition, known as perimenopause, can lead to symptoms such as hot flashes, mood swings, and sleep disturbances. Eventually, menopause is reached, marking the end of menstrual cycles and a significant decrease in estrogen and progesterone levels. Understanding this phase can help women navigate the changes with greater ease.
So we know we have all these hormones yet I feel so out of whack? How can I help manage them?
1. Nutrition: A balanced diet rich in whole foods, healthy fats, and lean proteins can support hormonal balance. Foods high in omega-3 fatty acids, fiber, and antioxidants are particularly beneficial. (Dr. Emilie will be talking about this in her next blog as well as at our Wake up to Wellness event.)
2. Exercise: Regular physical activity helps regulate hormones, reduce stress, and improve mood. Aim for a mix of cardio, strength training, and flexibility exercises.
3. Stress Management: Chronic stress can lead to hormonal imbalances, particularly with cortisol. Practices such as yoga, meditation, and deep breathing exercises can help manage stress levels.
4. Sleep: Quality sleep is essential for hormonal health. Aim for 7-9 hours of restful sleep per night to support overall well-being.
5. Get adjusted: misalignments or subluxation in the spine can decrease never signaling, causing a disruption of communication between the brain and the endocrine gland. Getting adjusted also decreases stress on the nervous system, which can affect cortisol levels.
I always seem to be telling my patients at Owl Chiropractic, to go back to the basics, the little things we take for granted make a difference. Get out in the sunlight ( vitamin D is a hormone), go for a walk and make sure you are sleeping well.
Your hormones are an essential part of your health and well-being. It is normal for your hormones to fluctuate but the more good things you can do to support and balance them the better.
Come learn more at our Wake up to Wellness Event, held at Owl Chiropractic!
This is a FREE event help Sept 28th, 2024, from 10-11:30 am.
We'll be hosting Dr. JoAnna Dickson, PT, DPT, PCES who will be speaking on what is the pelvic floor, what's normal/what's not, what pelvic floor PT is, and a practical - (such as) how to use the breath to optimize the health of the pelvic floor.
And our very own Dr. Emilie Jones, DC, MS will cover what hormones are, how they change over time, what hormone imbalance is/looks like, and then give lots of practical ways you can improve your hormones naturally (diet, exercise, lifestyle, etc).
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