Male & Female Hormones Explained

Hormones play a crucial role in women's health, influencing everything from mood and energy levels to metabolism and reproductive health. Understanding how these hormones work can help you navigate different life stages. Let’s dive into the key hormones that regulate female health and their functions.

1. Estrogen: The Feminine Powerhouse

Estrogen is the primary female sex hormone, responsible for the development of secondary sexual characteristics like breasts and wider hips. It plays a vital role in the menstrual cycle, bone health, and cardiovascular function.

- Produced mainly by the ovaries, but also by the adrenal glands and fat cells.
- Regulates the menstrual cycle and supports pregnancy.
Helps maintain bone density and skin elasticity.
- Imbalances can lead to symptoms like irregular periods, mood swings, and increased risk of osteoporosis.
- Seed cycling: Flaxseeds and pumpkin seeds can support estrogen levels in the first half of the cycle, while sesame and sunflower seeds help balance progesterone in the second half.
- Leafy greens: Cruciferous vegetables like kale and broccoli support estrogen detoxification and balance.

2. Progesterone: The Pregnancy Hormone

Progesterone works alongside estrogen to regulate the menstrual cycle and is essential for maintaining pregnancy.

- Produced mainly in the ovaries after ovulation and in the placenta during pregnancy.
- Prepares the uterus for implantation of a fertilized egg.
Supports early pregnancy and prevents uterine contractions.
- Low levels can cause menstrual irregularities, PMS, and difficulty conceiving.
- Seed cycling: As mentioned, sesame and sunflower seeds can help naturally support progesterone levels in the second half of the menstrual cycle.

3. Testosterone: The Unsung Hero in Women’s Health

While commonly known as a male hormone, testosterone plays a crucial role in female health as well.

- Produced in small amounts by the ovaries and adrenal glands.
- Supports libido, muscle strength, and energy levels.
- Low levels can lead to fatigue, low libido, and mood changes.
- High levels, often seen in conditions like PCOS (Polycystic Ovary Syndrome), can cause acne, excessive hair growth, and irregular periods.

4. Follicle-Stimulating Hormone (FSH) & Luteinizing Hormone (LH): The Cycle Regulators

These two hormones work together to regulate the menstrual cycle and fertility.

- FSH stimulates the growth of ovarian follicles (which contain eggs) in the ovaries.
- LH triggers ovulation and helps form the corpus luteum, which produces progesterone.
- Imbalances can lead to fertility issues and irregular cycles.

5. Cortisol: The Stress Hormone

Cortisol, produced by the adrenal glands, is essential for managing stress, metabolism, and immune function.

- Chronic stress can lead to elevated cortisol levels, contributing to weight gain, anxiety, and hormonal imbalances.
- Low cortisol (often seen in adrenal fatigue) can cause extreme fatigue, low blood pressure, and brain fog.
- Long-term use of cortisone tablets or creams can disrupt the normal adrenal axis, which regulates cortisol production, leading to adrenal insufficiency or dependency.
- Balancing stress through sleep, exercise, and mindfulness can help regulate cortisol levels.

6. Insulin: The Blood Sugar Regulator

Insulin, produced by the pancreas, helps regulate blood sugar levels and energy production.

- Essential for metabolism and fat storage.
- Insulin resistance, common in PCOS, can lead to weight gain, increased hunger, and increased risk of type 2 diabetes.
- A balanced diet, rich in protein, fiber, and healthy fats, can help keep insulin levels stable.

7. Thyroid Hormones: The Metabolism Managers

The thyroid gland produces hormones (T3 and T4) that regulate metabolism, energy levels, and body temperature.

- Hypothyroidism (low thyroid function) can cause fatigue, weight gain, hair thinning, and depression.
- Hyperthyroidism (overactive thyroid) can lead to weight loss, anxiety, and irregular heartbeats.
- Gluten sensitivity can trigger autoimmune thyroid conditions like Hashimoto’s disease, so a gluten-free diet may help some individuals.

8. Prolactin: The Breastfeeding Hormone

Prolactin is responsible for milk production in breastfeeding women but also plays a role in reproductive health.

- Produced by the pituitary gland.
- High levels outside of pregnancy can disrupt ovulation and menstrual cycles.
- Chronic stress and certain medications can increase prolactin levels.

How to Keep Your Hormones in Balance

Hormonal balance is essential for overall health. Here are some lifestyle tips to support optimal hormone function:

- Eat a nutrient-dense diet: Focus on whole foods, healthy fats, lean protein, and fiber to support blood sugar and hormone balance.
- Manage stress: Practice mindfulness, meditation, and deep breathing to reduce cortisol levels.
- Get quality sleep: Aim for 7-9 hours of restful sleep per night to support hormone production.
- Exercise regularly: Engage in a mix of strength training, cardio, and yoga to support metabolic and reproductive health. Low intensity is preferred!
- Avoid endocrine disruptors: Reduce exposure to chemicals in plastics, cosmetics, and processed foods that can interfere with hormone function.
-Consider hormone testing: Tests like the DUTCH test can assess cortisol, estrogen, progesterone, and testosterone. Additional tests like thyroid panels (TSH, T3, T4, and antibodies), insulin, and fasting glucose can help identify other hormonal imbalances.

If you have any questions managing your hormones, please reach out and we help you get rid of long lasting issues.

Warm regards,

Sam Teugels