Hormones Explained: What They Are, What They Do, Why They Matter

Reviewed by: Dr. Steven Knauf, D.C.

By: Sara Butler

For women of (cough, cough) a certain age, Nelly’s "Hot in Herre" hits a little differently. But the truth is that hormones affect everyone, not just the ladies. Your body is like a finely tuned machine, and things can go sideways fast when those hormones get out of sync.

Hormones are the body's messengers, keeping everything in balance. When they’re off, it’s more than just mood swings—it can impact your overall health and wellness. But don’t sweat it. The doctors of chiropractic at The Joint Chiropractic are here to help you navigate the hormone maze and keep your body in balance, regardless of age.

What are hormones?

Hormones are chemical messengers produced by endocrine glands in the endocrine system. They are released into the bloodstream and travel to various organs and tissues throughout the body, influencing various functions.

Some hormones help with regular growth and development from infancy to adulthood. Hormones that control metabolism influence how the body breaks down food and utilizes energy.

The hormones your body creates and releases control how it responds to stress, how it behaves, your mood, and even your reproduction, making them vital to proper functioning.

What are the primary hormones in the human body?

The human body is a complex network of systems, and hormones play a pivotal role in keeping it all running smoothly. Each hormone has a specific function that influences everything from mood to metabolism and growth to reproduction. Let's break it down.

Sex hormones like estrogen and testosterone are crucial for both men and women, though the levels vary by sex. Both hormones affect everything from reproductive health to muscle mass and bone density.

The thyroid gland is another key player, producing hormones that regulate growth, development, and metabolism. This gland ensures your body uses energy efficiently and supports overall vitality. Then, there are the adrenal glands located above the kidneys, which produce cortisol, the well-known stress hormone. Cortisol helps the body manage stress, while the adrenal glands also produce aldosterone to regulate blood pressure and adrenaline to power the body's fight-or-flight response.

Next, the pancreas produces insulin, which regulates blood sugar levels by helping cells absorb glucose for energy. It also produces glucagon, which raises blood sugar by signaling the liver to release stored glucose when energy is low.

The pituitary gland, often called the "master gland," produces growth hormone, which drives physical development, and antidiuretic hormone, which balances water levels in the body. It also releases oxytocin, a hormone responsible for childbirth contractions and milk production during breastfeeding.

These are just a few major hormones that keep the body in balance. Each one plays a critical role in our overall health and well-being, highlighting the incredible complexity of the human body’s endocrine system. Proper hormone balance is essential to feeling and functioning at your best.

What roles do testosterone and estrogen play in health?

Testosterone and estrogen are two essential sex hormones that play crucial roles in human health, particularly in physical development, reproduction, and overall well-being.

In men, testosterone is responsible for muscle development, bone density, hair growth, and other important functions related to reproduction. In women, testosterone also helps contribute to bone density, energy levels, and muscle mass.

Estrogen is also found in men and women. In women, it helps with development during puberty and contributes to bone health and healthy pregnancies. In men, it also contributes to the health of the bones and reproduction.

You need both of these hormones for optimal health. If there is an imbalance, it can lead to many problems. It can cause fatigue, muscle loss, and reproduction issues in men. In women, low estrogen can lead to hot flashes, mood swings, and night sweats. If you suspect you have an imbalance, speak to a trusted medical professional.

What is the role of cortisol and how does it impact health?

Cortisol is a hormone produced by the adrenal glands in response to stress. It is often referred to as the "stress hormone.”

This hormone is important in stressful situations because it helps the body cope by increasing blood sugar for a burst of energy, increasing blood pressure, and suppressing the immune system.

Cortisol does more than just save you from bears, though. It also plays a role in the body’s sleep-wake cycle by rising in the morning to help you get up and lowering at night to help you fall asleep. Metabolism is also impacted by cortisol. It helps the body to break down fat, protein, and carbohydrates for energy.

Your body must have cortisol to respond to stress in the short term. It helps you perform under pressure and focus when you need to. But too much cortisol over time can hurt your health. You can suffer from high blood pressure, have an increased risk of heart disease, gain weight, have digestive issues, and have a weakened immune system.

It's important to manage stress effectively to maintain healthy cortisol levels. Techniques like exercise, meditation, and relaxation can help reduce stress and its impact on your health.

What are the risks of having too much or too little of particular hormones?

Hormone imbalances can lead to various health problems, depending on which hormone is affected. For example, too much thyroid hormone can lead to issues such as rapid heartbeat, but too little thyroid hormone can lead to weight gain, intolerance to cold, and fatigue.

Children without enough growth hormone won’t develop properly, but children with too much can suffer from conditions such as acromegaly or gigantism.

Hormone imbalances should be taken seriously because they can greatly impact your health. If you think you may have an imbalance, speak with a healthcare professional to be appropriately evaluated.

How can hormone levels be managed through diet and lifestyle?

Maintaining balanced hormone levels is critical for overall health, and you can influence it through diet and lifestyle choices. Hormones act as messengers in the body, orchestrating everything from metabolism to mood. You can feel it when they’re out of sync—energy dips, mood swings, and even more serious health concerns can arise. Fortunately, making thoughtful changes to your daily routine can help keep your hormones in harmony.

Diet: Fueling hormonal health

A balanced diet is one of the cornerstones of maintaining healthy hormone levels. Focus on whole, nutrient-dense foods that support your body’s needs. Processed foods, high in unhealthy fats and added sugars, can wreak havoc on hormone balance, leading to issues like insulin resistance or inflammation.

• Limit processed foods: Packaged snacks and ready-made meals are often loaded with unhealthy fats, preservatives, and sugars that can disrupt hormone regulation.
• Watch your sugar intake: Excessive sugar can spike insulin levels and contribute to conditions like insulin resistance, which can throw other hormones out of balance.
• Increase fiber intake: Fiber helps digestion and supports hormonal health by regulating estrogen levels and promoting a healthy gut microbiome, which is linked to hormone production.
• Include healthy fats: Omega-3 fatty acids in foods like salmon, flaxseeds, and walnuts support hormonal health, particularly in regulating inflammation and heart health.

Lifestyle: Shaping hormone balance

Beyond what you eat, your daily habits can significantly impact hormone levels. Managing stress, regular exercise, and prioritizing sleep are crucial in supporting your body’s hormonal harmony.

• Manage stress effectively: Chronic stress elevates cortisol levels, which can disrupt other hormones related to sleep and metabolism. Incorporate mindfulness practices like meditation, yoga, or simply setting aside time for relaxation.
• Exercise regularly: Physical activity is a powerful tool for hormone balance. It helps reduce stress, improve insulin sensitivity, and boost endorphins—the body's natural feel-good hormones. Aim for cardiovascular exercise, strength training, and flexibility work.
• Prioritize sleep: Sleep is when the body resets, producing hormones like melatonin, cortisol, and growth hormone. Lack of sleep can lead to a hormonal domino effect, increasing stress hormones and disrupting insulin regulation. Aim for seven to nine hours of quality sleep per night.
• Limit caffeine and alcohol: Both caffeine and alcohol can interfere with hormone regulation. Caffeine, particularly in large amounts, can increase cortisol levels, while alcohol disrupts insulin and estrogen balance.
• Avoid smoking or vaping: Nicotine and other chemicals in cigarettes and e-cigarettes can negatively affect hormone production, increasing cortisol and insulin levels while decreasing estrogen and testosterone.

By focusing on these dietary and lifestyle habits, you can take proactive steps to support your body’s hormone balance, ensure you feel your best, and promote long-term health. Small, consistent changes can greatly impact how your body functions and how you feel day to day.

Do hormones naturally decline with age, and how can they be managed?

Certain hormones naturally decline with age. This is a normal part of the aging process, but there are a few to be aware of:

Growth hormone — This hormone is responsible for growth, cell repair, and metabolism. As we age, our bodies produce fewer growth hormones, contributing to muscle loss, decreased bone density, and reduced energy levels.

Testosterone — Testosterone levels decline with age in both men and women. This can lead to decreased muscle mass, reproductive problems, and fatigue in men. In women, low testosterone levels can contribute to decreased energy levels and problems with reproduction.

Estrogen — Estrogen levels decline in women as they approach menopause. This can lead to hot flashes, night sweats, lowered sex drive, and mood swings.

Thyroid hormones — Thyroid hormone production can decline with age, leading to symptoms such as fatigue, weight gain, and cold intolerance.

Although these hormonal changes are normal, they can impact quality of life. Discuss lifestyle changes you can make, hormone replacement, or natural supplements, with your healthcare provider.

The human body is incredible, a finely tuned machine that relies on a delicate balance of hormones to keep everything running smoothly. However, it’s all too easy to get swept up in the daily grind—long hours at work, stress, poor sleep, or a less-than-ideal diet can quietly throw your hormones out of whack. And when that happens, you can feel the effects: fatigue, mood swings, weight fluctuations, or even more serious health issues.

The good news? You’re not powerless. Hormone imbalances are common, but they’re also manageable. If you notice changes in how you feel—unexplained fatigue, irritability, or even digestive issues—it signals that your body might need attention. Don’t ignore these cues; talk to a healthcare provider who can help you understand what’s happening and guide you toward solutions that can restore balance.

Achieving hormonal equilibrium isn’t just about feeling better now—it’s about setting yourself up for long-term wellness. Simple adjustments to your diet, lifestyle, and stress management routine can go a long way in supporting hormone regulation. Things like better sleep hygiene, regular exercise, and mindful eating aren't just buzzwords—they're the building blocks of a healthier, more balanced life.

Hormonal health matters because it affects everything: your energy levels, mood, metabolism, and even your immune system. When your hormones are in sync, you feel more in control, more resilient, and better equipped to handle whatever life throws your way. So, take care of your hormones, and they’ll take care of you.

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