Hormonal Imbalance: How Hormones Cause Fatigue, Cravings & Mood Swings

Our lifestyle disrupts our hormones balance

Nothing works without them: Hormones are important messengers for our body and are involved in every bodily function. They influence metabolism, energy, sleep, skin, hair, hunger, weight, menstrual cycle, and mood. Hormonal balance can be disrupted by stress, poor nutrition, lack of sleep, and hormonal contraceptives. Additionally, additives in food, chemicals in cosmetics, medications, plastics, or environmental toxins also affect our hormones.

Not only women clearly feel the effects of a poorly regulated hormone balance - men are also subject to their hormones and should pay attention to achieving a balance, as an imbalance is often the cause of many diseases and complaints.

Hunger, Stress, Fat Metabolism - How Hormones Influence Our Daily Lives

1. Cravings, weight gain & fatigue: Insulin out of balance

Insulin helps to transport nutrients (such as glucose) into the cells, thereby regulating the blood sugar levels. With a diet high in carbohydrates, too much insulin is produced and the thyroid gland becomes sluggish, increasing the risk of diabetes.

You can do the following:

• Sport and muscle activity are the best regulators for blood sugar. They not only help to regulate blood sugar levels, but also increase the sensitivity of cells to insulin.

• Regular meals throughout the day - without snacks - avoid a permanently elevated blood sugar level.

• Avoid strong blood sugar spikes: Do not consume sugary foods and drinks on an empty stomach, but always as a dessert or accompanied by a meal. Also Dietary fiber helps to habe a slower increase of glucose in the blood.

• Optimizing micronutrient intake: Micronutrients like chromium help maintain normal blood sugar levels.

2. Always hungry? Bring leptin and ghrelin into balance

Leptin and ghrelin are two hormones that communicate hunger and satiety as opponents. If the body lacks nutrients, Ghrelin, the so-called "hunger hormone", which stimulates the appetite. In addition to stimulating the appetite, the hormone is also said to reduce depression and promote alcohol dependence, as well as influence sleep patterns and stress reduction.

Leptin, on the other hand, is known as the "satiety hormone". Leptin is well known for regulating hunger, as it is released more after a meal and communicates satisfaction and fullness. A low level of leptin often leads to uncontrolled cravings and fat is increasingly stored (especially in the abdominal area).

You can do the following:

• Prioritize sleep: If we don't get enough sleep, the balance of leptin and ghrelin shifts. Try to get at least 7 hours of sleep per night.

• Regular meals: Do not skip meals. Because this can lead to high ghrelin levels, blood sugar fluctuations, and overeating.

• Eat fresh and high in fiber: Processed foods and sugar can affect our feeling of satiety. It is better to opt for natural and unprocessed foods rich in fiber.

• No snacking at night or late in the evening. At night, our leptin concentration is at its highest to prevent waking up from feelings of hunger. Eating late at night or during the night disrupts the leptin-ghrelin balance.

• Lose weight: A healthy weight and less belly fat promote the balance of the two hormones. A moderate calorie deficit of 100 to 300 calories per day supports healthy weight loss.

3. Weight gain, digestive problems & stress eating: Lower your cortisol levels

Cortisol has a negative reputation as a "stress hormone." However, it is an important hormone that protects the body from the negative effects of stress. Without cortisol, humans would not be able to survive. However, a consistently elevated level of cortisol keeps the body in a constant state of alertness and has negative effects on the body.

Lower your Coritsol-levels:

• Rely on plant-power: Micronutrients and secondary plant substances are the power nutrients for our cells. For example, vitamins B2, C, E, selenium, and zinc act as antioxidants, protecting the cells from oxidative stress and its consequences. B vitamins, vitamin C, magnesium, and copper support the function of the nervous system, while B vitamins, vitamin C, and magnesium support mental function.

• Manage stress actively: Easier said than done, as even "positive" stress caused by many leisure activities can strain the body. Incorporating active breaks (such as walks, ...) and stress-reducing exercises into everyday life (breathing exercises, meditations, ...) can make a difference here.

• Enjoy caffeinated drinks consciously: Caffeine, found in coffee, cola, and energy drinks, leads to increased cortisol release. For example, try decaffeinated coffee or green tea if you feel stressed often.

• The right sport: Regular physical activity regulates the levels of stress hormones, and especially moderate sports have a stress-reducing effect. Intense exertion, on the other hand, can lead to an increase in cortisol levels, which is usually not a problem in normal everyday life. However, if the cortisol levels are already elevated and the body is under significant stress, an intense workout can overwhelm the body.

4. Lack of energy, headaches & hair loss: Gender hormones out of balance

Testosterone is mainly known as a male hormone, but it is an important hormone for both genders as it boosts mood, cognitive abilities, and energy levels, strengthens bone mass, and supports muscle growth. However, an excess of testosterone can lead to hair loss, impure skin, mood swings, elevated blood fats. And in women additionally to irregular menstrual cycles up to the loss of period and infertility.

Estrogen is the primary female sex hormone. It regulates metabolism, increases fat reserves, reduces muscle mass, supports female secondary sexual characteristics, and enhances fertility. Therefore, it is particularly important for women to balance their estrogen levels. The majority of women in Europe have an excess of estrogen.

Balancing sex hormones:

• Relieve the liver: The liver is essential for our well-being as a detoxification organ and plays a crucial role in the metabolism and breakdown of sex hormones. For example, excess estrogen is also broken down in the liver. However, the liver is often heavily burdened by toxins from food, the environment, cosmetics, and more, leaving it with little capacity for hormone regulation. Therefore, pay attention to untreated organic products, natural packaging, and minimal additives.

• Eat more bitter substances: Bitter substances from artichoke, chicory, endive, grapefruit, dandelion, and wormwood support the liver and thus the hormonal balance.

• Reduce stress effectively: The main cause of estrogen dominance is stress, as progesterone production is reduced in favor of cortisol production. This leads to a shift in the estrogen-progesterone ratio.

• Eat cruciferous vegetables: Cruciferous vegetables such as broccoli, kale, black kale, Brussels sprouts, pak choi, cauliflower, white and red cabbage contain sulforaphane and diindolylmethane (DIM), which regulate estrogen receptors.

• Pay attention to sufficient micronutrients: Zinc contributes to maintaining a normal level of testosterone.

• Feeding gut bacteria: Probiotic (yogurt, fermented vegetables, etc.) and fiber-rich foods help maintain a diverse microbiome that aids in the elimination of broken-down hormones.