How do hormones influence my mood?

Jan 25, 2024Sofia Francès0 comments

The hormones in our body not only perform vital functions, they also condition our behavior and our mood.

There are multiple factors that influence our mood every day , personal relationships, our work situation, our family life, our diet or our level of self-esteem make us feel happy, sad, irritated, ashamed, calm, or in a very bad mood... and hormones play a very important role.

Hormones are responsible for controlling the different biological processes that occur in our organs and in our own body . Depending on our needs, they are released at the pace that is deemed appropriate at each moment, conditioning the way we feel and how we behave depending on whether we have certain deficiencies or have secreted large amounts of others.

If you are a young woman, you have noticed that before your period, you are in a bad mood, more irritable and tired... and if you are a woman in menopause, you know that it involves many changes, both physical and psychological, which can cause irritability, anxiety, depression and self-esteem problems.

For this reason, it is important to know which hormones affect your mood, if they are found in abnormal doses.

CORTISOL

This hormone is released in response to stress when there are few cortisol corticoids in the blood. Cortisol is used to increase blood sugar, suppress the immune system and metabolize fats and carbohydrates. The prolonged secretion of cortisol due to chronic stress can lead to Cushing's Syndrome, which causes acne, weight gain and hypertension, for example.

Fatigue, anxiety and everyday problems unbalance cortisol, generating anger, desire to cry, tachycardia, lack or increase in appetite and excessive exhaustion.

ENDORPHINS

Known as the “happiness hormone”, it is related to pleasure and well-being. It allows us to feel good and appears after doing physical exercise, having sex, laughing or enjoying a meal. They are perfect painkillers and help to combat bad moods quickly.

MELATONIN.

The hormone responsible for regulating sleep-wake cycles has also been shown to slow down premature aging. A melatonin deficiency will cause insomnia and weaken other cognitive processes such as attention and memory.

OXYTOCIN

Known as the “love hormone,” this hormone begins to be released when we are with the person we love. But it is also related to sexuality and social relationships, and to generosity, trust, and paternal love.

When levels of this hormone are not adequate, we may experience feelings of depression, hostility, anxiety and lack of libido . Couples massages, sexual relations and physical contact with loved ones or pets help to increase the levels of this hormone.

SEROTONIN

This is a hormone that affects sleep, libido and mood . When it is not at normal levels, it can cause depression. In addition, serotonin is responsible for regulating appetite through body temperature, satiety and cognitive functions. To increase serotonin levels, it is advisable to exercise, sunbathe for at least 15 minutes a day and eat a balanced diet.

ESTROGENS AND PROGESTERONE

They are interrelated, influencing reproduction, fertility, the menstrual cycle, bone and skin health, and muscle metabolism. When levels are out of balance, they can lead to depression, irritability, or mood swings. But they can also cause acne, weight gain, PMS, and migraines. Eating a balanced diet is essential to maintaining optimal hormone levels.

LEPTIN

The job of this hormone is to control appetite and satiety, which greatly influences our sense of mood. When we are hungry, we can feel irritated and have difficulty concentrating. To avoid this, it is best to avoid heavy dinners and eat two “big” meals and two snacks a day. But it is also important to try to reduce stress levels.

DOPAMINE

Dopamine is a neurotransmitter that has various functions related to mood and humor. It controls fear, anger, stress, attention and reflexes. But it also influences certain brain functions such as learning and cognition. It is related to feelings of mental pleasure and the motivation to do certain tasks or activities. Therefore, to increase its levels, we only have to do what we like.

ADRENALIN

Better known as the stress hormone, it allows the body to react in case of emergency. This hormone is also associated with people's ability to motivate themselves and be productive . A deficiency of this hormone would cause depression, low motivation, disinterest and apathy.

TESTOSTERONE

It is the predominant sexual hormone in men, although it is also found in smaller quantities in women, since it intervenes in the growth and development of the male sexual organs.

As for its effect on mood, testosterone is directly related to the level of aggressiveness, libido or energy level to perform physical activities. It is also related to the drive for dominance and competitiveness.

The role of hormones in the stages of women

Premenstrual syndrome

It is a tension that is observed just before menstruation and disappears once it begins. In some women, it weakens and significantly affects their ability to cope with daily life, while others say they do not even notice it.

Physical symptoms of PMS: abdominal pain, constipation, headaches, tender breasts, swollen feet and hands.

Emotional symptoms of PMS: crying spells, depression, irritability, anxiety, decreased concentration, sleep disorders.

Pregnancy

From a hormonal standpoint, pregnancy is one of the most volatile times in a woman's life. The combination of hormonal changes and a hectic lifestyle wreaks havoc on most women's moods and emotions.

During this stage, sleep-related problems are common. Symptoms may appear such as: increased urinary frequency due to compression of the uterus on the bladder, nausea, vomiting, gastroesophageal reflux due to pressure of the uterus on the diaphragm, cramps. And, in the postpartum period, hormone levels decrease, which can lead to postpartum depression or emotional shock.

Menopause

In women going through menopause, estrogen and progesterone levels drop and symptoms such as insomnia, hot flashes, anxiety, night sweats, palpitations, vaginal dryness, bone conditions - from osteopenia to osteoporosis - and decreased sexual desire appear.

How can we influence our hormones?

To keep our hormones as balanced as possible and improve our health and mood, we should follow these tips:

1. Eat a balanced, healthy diet . Eating a variety of foods that include protein, healthy fats, complex carbohydrates, vitamins, and minerals can support proper hormone production and regulation. Omega-3 fatty acids, found in fatty fish, chia seeds, and walnuts, may be beneficial for hormonal health.

2. Exercise regularly . Aerobic exercise, such as running, swimming, or cycling, can increase the release of endorphins and improve insulin sensitivity. Resistance training can also influence hormonal regulation, especially the production of hormones related to muscle growth.

3- Do relaxing activities such as baths, saunas, massages, reading a book, going for a walk… Participating in activities that bring pleasure and relaxation can counteract the negative effects of chronic stress.

4- Get plenty of sleep and rest as much as possible . Lack of sleep or poor quality sleep can negatively affect hormones, including leptin (related to appetite) and melatonin (related to sleep).

5- Avoid excessive consumption of alcohol and coffee .

6- Maintain frequent sexual relations and have physical contact with loved ones. It has been proven that single people develop more diseases, as indicated by this study. Study on Adult Development conducted by Harvard University .

7- Sunbathe for at least 15 minutes a day to raise serotonin levels.

8- Eat foods with vitamin B6 , which has the ability to balance different hormones.

9- Reduce cortisol levels through relaxation techniques, breathing, meditation, yoga or supplements, which help us adapt to stress and sleep better.