Hormones are the body’s text messages — tiny chemical messengers that travel through your bloodstream, delivering instructions to your organs, tissues, and cells. They regulate everything from your sleep to your mood, metabolism to fertility. When they’re in balance, you feel energised, clear-headed, and emotionally steady. When they’re not, life can feel like a rollercoaster you didn’t sign up for.
Yet, most of us never learned the basics of our hormonal health. Here’s a simple guide to the key players and how they work together.
The main hormonal systems
1. Reproductive hormones
- Estrogen: Often called the “feminine” hormone, estrogen influences your menstrual cycle, bone health, skin elasticity, and mood.
- Progesterone: Calming and balancing, it helps prepare the body for pregnancy and supports better sleep.
- Testosterone: Yes, women have it too — it supports muscle strength, bone density, and libido.
2. Stress hormones
- Cortisol: Produced by your adrenal glands, cortisol helps you respond to stress. In short bursts, it’s essential. In excess, it can disrupt sleep, digestion, and immune function.
- Adrenaline: Your quick-response hormone, kicking in during emergencies or intense activity.
3. Metabolic hormones
- Insulin: Helps your body absorb glucose (sugar) from the blood into your cells for energy.
- Thyroid hormones (T3 & T4): Regulate your metabolism, energy, and even mood.
4. Feel-good hormones
- Serotonin: Supports mood stability and gut health.
- Dopamine: Associated with motivation, reward, and focus.
- Oxytocin: The “love” hormone, released during touch, bonding, and connection.
How they work together?
Your hormones operate in an interconnected network — if one is out of balance, others often compensate. For example, chronic stress (high cortisol) can lower progesterone, leading to cycle changes, poor sleep, and mood shifts. Blood sugar swings can affect energy and cravings, which in turn influence cortisol and insulin.
Simple ways to support hormonal balance
- Eat balanced meals with protein, healthy fats, and fibre to keep blood sugar stable.
- Prioritise sleep — most hormonal repair happens overnight.
- Manage stress with practices like yoga, breathwork, or walks outdoors.
- Limit exposure to hormone disruptors like plastics, certain beauty products, and highly processed foods.
- Move regularly — both strength training and gentle movement benefit hormones.
Hormones aren’t just about periods or fertility — they’re the foundation for how you feel, think, and function every day. Understanding them is the first step in supporting your health from the inside out.
