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Hormone Health 101

Hormone Health 101

Hormones are like the conductor of an orchestra—without them, the symphony of your body's functions can fall out of harmony to varying degrees. Each hormone plays its own part, from keeping your energy steady to regulating your mood, metabolism, and even stress. When they work together in balance, your body performs a masterpiece of health and well-being.

When most people think of hormones, they often consider fluctuating sex hormones such as estrogen, progesterone, and testosterone. But the reality is that there are many more hormones, each intricately directing functions and processes throughout your body! 

Hormones are chemical messengers. They are primarily produced in areas called endocrine glands, travel through the bloodstream, and influence target cells and tissues throughout the entire body! If there is an “action” or “process” happening in your body, chances are hormones are involved!

In this article, we’ll explore a quick overview of the major hormones in your body! The goal is to gain some clarity about major hormonal systems and functions and leave you with some actionable advice to support hormonal health and regulation.

Why are Hormones Important?

Hormones are vital because they regulate many of our essential functions along a spectrum. The key to ideal hormonal function is balance and resilience to change. They essentially direct the chemical reactions in many body systems. Here’s a brief list of functions that hormones play a role in directing:

  1. Metabolism and energy levels - they determine how your body converts food into energy, impacting your metabolism, blood sugar levels, and overall perceived energy.
  2. Growth and development - they direct physical development from childhood to adulthood, influencing height, muscle mass, and bone density.
  3. Reproductive health and fertility - they are key players in sexual function, regulated menstrual cycles, pregnancy, and sperm production.
  4. Mood and emotional well-being - they influence mood, anxiety levels, and emotional resilience.
  5. Stress response - they regulate how your body reacts to stress, controlling your fight-or-flight response.
  6. Sleep-wake cycles - they help control your circadian rhythm, regulating sleep patterns and wakefulness.
  7. Appetite and weight management - they signal hunger and fullness, affecting how much you eat and how your body stores fat.
  8. Body temperature regulation - they help maintain and regulate your body temperature.
  9. Immune system function - they modulate immune responses, helping your body fight off infections and control inflammation.
  10. Fluid and electrolyte balance - they regulate hydration, sodium, and potassium levels, keeping your body’s fluids in balance.

The Complexity of “Hormone Balance”

Hormones are constantly reacting to the ever-changing spectrum of your body’s needs and experiences. They are designed to fluctuate and adapt to various stimuli (foods, thoughts, physical demands, sleep quality, etc.) in the short term, but restore to “balanced” or “normal” ranges.

But chronic imbalances can arise when certain hormones remain too high or too low for extended periods, creating issues throughout various functions of the body. Think of your hormones like an intricate web—when one is off, others are often affected too.

For example, restricting carbohydrates might initially affect insulin (the hormone that regulates blood sugar), but over time, it can also impact thyroid hormone, testosterone, and even cortisol, the stress hormone. That’s why hormonal balance is key.

Our bodies are designed to be dynamic and adaptive, constantly adjusting hormone levels in response to changing environments, stressors, and nutritional inputs to maintain balance and health. However, while these adaptive mechanisms are resilient, they have limits, which can lead to dysfunction or symptoms!

Major Endocrine Glands, Their Hormones, and Functions

Hormones are produced in various endocrine glands located throughout the body. Below is a quick overview of the major glands and the hormones they produce. For the purposes of this article, we will mostly use abbreviations of the hormone names to simplify the language!

The Hypothalamus:

Located in the brain, the hypothalamus can be thought of as “the CEO” gland of hormone regulation. It produces hormones that delegate messages to the neighboring pituitary gland including GnRH, CRH, and TRH.

The Pituitary Gland:

Also located in the brain, the pituitary gland is sometimes referred to as the “master gland.” It produces hormones that control functions like growth, reproduction, the stress response, water balance, and more! These include GH, PRL, TSH, ACTH, FSH, LH, ADH, and oxytocin.

The Thyroid Gland:

Located in the throat, this gland is responsible for controlling metabolism and energy regulation with T4 and T3 along with regulating calcium levels in the body with calcitonin.

The Parathyroid Glands:

There are four parathyroid glands that reside around the thyroid gland as their name suggests. These glands help to regulate levels of calcium and phosphate in the blood.

The Adrenal Glands:

The adrenal glands reside on top of the kidneys and play major roles including regulating the stress response, blood pressure, and fluid balance. The hormones that oversee these functions include cortisol, aldosterone, adrenaline, and noradrenaline. They also produce a small amount of the sex hormones, including estrogen, testosterone, and progesterone, throughout life and primarily during menopause and andropause.

The Pancreas:

The pancreas is an organ with both digestive and hormonal functions that resides in the upper abdomen. Hormonally, it oversees the regulation of blood sugar through the actions of insulin and glucagon.

The Pineal Gland:

A tiny endocrine gland located in the brain, the pineal gland regulates sleep and awake cycles along with seasonal biorhythms. It does so primarily through the actions of melatonin in response to variations of light and darkness. 

The Ovaries & Testes:

These endocrine organs oversee reproduction, fertility and metabolism through the sex hormones - estrogen, progesterone, and testosterone.

Fat Cells (Adipocytes):

Your fat cells throughout the body actually produce hormones that play roles in hunger signals, inflammation, and blood sugar control. These hormones include leptin, adiponectin, TNF-ɑ, and IL-6.

This is by no means an exhaustive list but meant to give you a snapshot of key hormones and their functions in the body.

Symptoms & Signs of Hormone Imbalance

Because hormones affect virtually every process in your body, imbalances can cause a wide range of symptoms. These may include any combination of the following:

  • Fatigue or insomnia
  • Mood swings, anxiety, depression
  • Weight and body composition challenges
  • Temperature sensitivity
  • Male and female infertility
  • Heart rate irregularities, blood pressure concerns
  • Poor blood sugar control
  • Bone and muscle loss

Ways to Support Hormonal Health

  1. Healthy Fats for Hormone Production - Many hormones are created from fats. Focus on anti-inflammatory fats like those in fatty fish, avocados, nuts, and seeds. Avoid trans fats and limit saturated fats.
  2. Key Micronutrients for Hormone Production - Vitamins and minerals like vitamin D, zinc, selenium and antioxidants (Found in Cielo’s Rise and Golden Hour) help regulate hormone production and detoxification.
  3. Eat to Balance Blood Sugar - Eating too much sugar and simple, processed carbohydrates can overtask insulin, leading to issues such as insulin resistance over time. Choose whole grains, fiber rich vegetables, and focus on quality protein and fat sources to support balanced blood sugar.
  4. Regular Activity - Both regular cardio and resistance training are key to regulating metabolism, muscle mass, and even stress hormones and immune system resilience.
  5. Manage Your Relationship to Stress (including hidden stress) - Both acute and chronic high stress directly impacts cortisol levels and other hormones that govern the stress response. Breathwork, meditation, prayer, and other mind-body techniques can be helpful tools to build resilience to stressors.

As always, be sure to seek guidance from both conventional and functional medicine approaches if you are experiencing any concerns with hormones. 

Conclusion

Hormones are vital messengers that regulate everything from your mood and metabolism to stress response and reproductive health, working together like a finely tuned orchestra. When one hormone is out of balance, it can have a ripple effect on multiple systems in your body, leading to a range of symptoms and health challenges. 

The good news is that by supporting your hormonal health with mindful lifestyle choices—such as a nutrient-dense, anti-inflammatory diet, regular exercise, and effective stress management—you can help support balance from the inside out.

For more insights on hormone health, gut health, and wellness tips, be sure to stay connected with Cielo and Dr. Kenny on Instagram! Sign up for our newsletter and follow along for updates, expert advice, and actionable ways to keep your body, mind, and spirit in harmony.

About the Author

Dr. Kenny Mittelstadt, DACM, DC, L.Ac., Dipl.OM.

Kenny Mittelstadt is a functional health practitioner and acupuncturist based in San Antonio, Texas. He is trained through the Institute for Functional Medicine and received both of his doctorate degrees with highest honors from Southern California University of Health Sciences. He focuses on empowering patients through wellness education and root-cause healing – transforming health through personalized, lab-based functional medicine programs!

Website: DrKennyMittelstadt.com

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