Your Quick Guide To Hormones!

QHealth Tips is written by Martha Cardenas, a Holistic Nutrition professional. Q Swimwear publishes it as general wellness information for swimmers. It is not medical advice — talk to your own healthcare provider before changing your diet, supplements or training.

A Quick Guide To Hormones

Hormones are messengers in our bodies; they communicate “instructions” and “things” happen. How we feel, our energy level and overall health all have to do with hormone BALANCE. One characteristic of hormones is that they are produced in one organ or gland and travel through blood to another part of the body to stimulate that other part to increase or decrease function. This is why balance is of utmost importance.

There are about 50 identified hormones produced inside the human body. Some examples you might have heard of are: Insulin, Adrenaline, Thyroid, Estrogen, Progesterone and Testosterone.

Regarding health and what WE can do to achieve hormone balance, work from the bottom up of this hierarchy:

1. Stress hormones (base)
2. Glucose hormones
3. Thyroid hormones
4. Sex hormones (top)

What is stress?

Stress is a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances. It is well known that stress causes an impact on our hormonal balance as well, and it can be classified as any of the following:

• Biochemical: caused by toxins, prescription drugs, food additives, alcohol, tobacco, pesticides.
• Physical/biomechanical: caused by injuries, fractures, muscle contractures, diminished or impaired digestive secretions.
• Mental/emotional: caused by fears, worries, anguish, lack of purpose, secrets.

Every time our body needs to address any of the above, energy is required; at a cellular level, glucose is the preferred fuel. If we do not have an adequate diet, energy metabolism will be affected, and like a domino effect the thyroid gland will be affected too. Notice how sex hormones are at the top: if we do not have our basic needs covered, not even reproduction can happen.

Signs of hormone imbalance to be aware of

• Sweet cravings
• Lack of energy
• Insomnia
• Anxiety
• Acne
• Infertility
• Weight gain or inability to lose weight
• Mood swings and/or brain fog
• Joint pain

What to do

• Have a protein rich food at every meal: meat, fish, fowl, legumes, eggs, cheese. Aim to eat at least 3 oz in every meal.
• Fill half your plate with vegetables; try soups, salads, grilled vegetables, purees.
• Add a natural food source of fat like avocado, nuts and seeds, olives, pure butter or lard, olive oil, homemade salad dressing to your vegetables.
• At the end of your meal complement with whole grains, starchy vegetables or fruit only if you notice that without it you go hungry within an hour or two of finishing your meal, or crave sweets, or feel something is missing even though you feel full.

The latter will make it easier for your body to achieve better blood sugar balance, and thus a better stress hormone response, thyroid, and sex hormone balance.

To learn more about Martha or book an appointment, email her at martha@marthacardenas.com or follow her on Instagram at @marthacardenasnutricion.