Hormones

The endocrine system is a framework of organs and glands that use chemicals known as hormones (as well as neurotransmitters) to move messages around the body. This helps to keep it regulated and under control, as well as aiding growth and development among other functions. Hormones keep us healthy. And, in turn, we need to keep them healthy, too.

Here is a short list of hormones, spelling out what they do with suggestions of how we might help them do their job more effectively.

Serotonin: its function is mood regulation, blood clotting, sleep, bowel activity and bone health. A lack of serotonin can result in aggression, impulsivity, irritability, low self-esteem, memory issues and insomnia.

There are several activities we can do ourselves to stimulate the production of serotonin. These include increasing levels of amino acids in the diet, light exposure, exercise, meditation and massage.

Dopamine: its function is around motivation, movement, attention, sleep, memory, behaviour, cognition, lowering insulin and sodium levels, and contracting and relaxing blood vessels. The right amount of dopamine may cause feelings of happiness, motivation and focus, with the opposite being true for a lack of dopamine.

We can naturally boost dopamine through exercise, eating foods high in tyrosine (almonds, bananas, avocados, eggs, fish and chicken), meditation and sleep.

Acetylcholine: its function and purpose is around movement, alertness, cognition, intelligence and memory. A lack of acetylcholine is an effect of Alzheimer’s disease, Myasthenia Gravis and Parkinson’s disease.

We can aid the production of acetylcholine by introducing more choline into our diets: animal products, wholegrains, nuts, seeds, broccoli, apples and cabbage.

Oxytocin: its function is around relationships, including bonding, sexual arousal and social skills, and is important for various relationship types and interactions. Oxytocin works at its highest level at childbirth, resulting in contractions and later promoting lactation. A lack of oxytocin is associated with mental illnesses such as anxiety and depression, as well as possibly resulting in less sexual arousal, poor social skills and a higher level of aggression. Oxytocin is a hormone that can have large surges and can have long-lasting effects around our self-love and the amount of joy and love we exhibit towards others.

To boost levels of oxytocin, we can listen to or make music, do yoga, have an open conversation and spend time with loved ones, meditate, hug someone and interact with a pet.

Oestrogen: its function is around puberty stimulation, uterine lining, cholesterol and bone strength. There are low levels of oestrogen during menopause and during periods, and generally low levels of oestrogen can cause depression, irregular or absent periods, headaches, fatigue and difficulty concentrating. High oestrogen can cause irregular periods, anxiety, memory problems and mood swings.
Eating foods such as soybeans, tofu, miso, flax seeds and sesame seeds can increase production of oestrogen. To lower oestrogen we can reduce or avoid caffeine, reduce stress and increase fiber intake.