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The Quiet Connection Between Hormones and Mental Health

Megan Smith, MSW, LSW
Clinician

Have you ever experienced days when your mood is off? Maybe your energy drops, anxiety seems to jump out of nowhere, maybe feeling super down in the dumps?

I think it is pretty easy to assume we feel that way simply because of some added work stress or a busy schedule this week- but what if I told you that sometimes our bodies are trying to tell us something more, something deeper. Hormones act as messengers in the body with an effect on everything from sleep, energy levels, mood, hunger cues, and total emotional and physical well-being. When we learn how to view hormone health and mental health together and not as separate entities we can begin to connect our minds and our bodies on a whole new level and get a better view of the well-being of our whole self.

Did you know that 90% of our Serotonin levels are made in our gut? Yes- I said 90%. Serotonin which regulates our mood, sleep, digestion and body temperature is almost entirely made in our gut. Our gut, which is sometimes referred to as our “second brain” is our foundation for immune support, hormone regulation and overall health. When the gut is healthy and balanced it will help support stable hormones which can help support emotional well-being. An unbalanced gut can lead to chronic stress, poor sleep, and can even influence how hormones are produced in the body. Since hormones help regulate our mood, energy and stress responses- changes in our gut health are normally felt physically and mentally. For example, there is bacteria in the gut that breaks down and recycles hormones like estrogen- if the gut is disrupted then this process will not happen as smoothly, which can create an imbalance in our hormones. The gut also communicates closely with our brain to send chemicals that influence our mood – such as the serotonin that I mentioned earlier. Gut imbalances can also contribute to inflammation in the body which can lead to an increase in Cortisol ( our primary stress hormone ) which can influence sleep, mood, and energy levels. Some wellness practices that can help balance our gut are eating fiber rich foods, fermented foods and lots of color and protein in your meals, prioritizing sleep, working on stress management and mindfulness techniques.

I know this amount of information can sometimes be overwhelming especially on a topic such as food and our bodies. So I want to shift the focus a little bit. I don’t want to think of this as having to eat certain foods or live our lives a certain way- I am writing this blog post so you have the tools in your tool box to be able to listen and support your body and mind in the way they are asking for.

Another way to support our hormones is by regulating our nervous system and our stress levels. This is a topic I could talk about for hours because I think mindfulness is the coolest way to check in with ourselves and see what we are feeling. I think as humans it is pretty common to be- go go go. It’s like we as a species never stop moving from one task to the other. And honestly, that’s okay. It’s nice to be busy and have so many things to do and people to show up for, but sometimes it is exhausting. After a long day it is usually pretty easy to push aside all of the things we wanted to do for ourselves because we are just too tired. That is where mindfulness practices can come in. Mindfulness in the practice of bringing awareness to the present moment without judgement. It is interesting in this context because while we know mindfulness has an effect on our mental health, it also can affect our hormone health. When our nervous systems are living in fight or flight it increases stress hormones in the body. Practicing mindfulness techniques can help heal our relationship with our nervous system, calming ourselves and supporting our body’s natural stress response. Hormones respond closely with our daily stress- creating small bouts of mindfulness throughout the day can be beneficial for both mental and hormonal health.

Some mindfulness techniques include: deep breathing, meditation, mindful movement- such as yoga or going on a walk, journaling, and body awareness to see how you are feeling. If these practices sound big, make them simpler, a way to show up for yourself. Whether that is one deep breath in the morning, a guided meditation or breathwork on Spotify, a 2 minute stretch routine next to your bed at night. Don’t make it complicated- this is yours and only yours, find what works best for you!

The last thing I want to touch on in this blog is sleep. I love to sleep!! Sleep plays such an important role in our hormone health. Many of our hormones follow a natural daily rhythm and sleep can help keep those rhythms balanced. Our body is re-regulating while we sleep, setting us up for the next day and when sleep is consistently disrupted or insufficient it can mess with our natural hormone cycles which could influence stress, mood, metabolism and overall well-being. So, how do you manage sleep efficiency? Well, fun fact- it starts in the morning! Your morning routine sets up your night time routine and your sleep by setting up your circadian rhythm. For example, getting sunlight in your eyes first thing in the morning helps to signal to your body that it is day, which lowers melatonin, supports the natural rise and fall of hormones and lets your body know when to produce melatonin later in the day. Waking up at the same time (or around the same time) each day can train your body’s internal clock to help improve sleep quality and support hormone rhythms throughout the day. Calm morning habits (such as the mindfulness techniques described above) can help reduce stress throughout the day and make it easier for the body to relax at night. When it comes to your night time routine- try to have a set routine you do to wind yourself down before bed; reading, meditation, warm drink, cozy pajamas, etc. Anything that can help trigger your brain to wind down. Go to sleep around the same time, let it be cool in your room, and try to avoid blue light right before bed – as it mimics the light of a 12 o’clock sun which could mess with your circadian rhythm.

Our bodies are so connected, so much so that we do not even realize how one thing will affect the other. Our hormones, gut health, stress, nervous system, sleep and mental health are all a part of the same interconnected system. When we support one we will often support another. If you made it this far, take this as a sign to listen to your body, it is usually trying to tell you something. Pay attention to the signals it is giving you and use them as a tool to guide you where you need to go. Nurturing daily habits that produce balance, happiness, and peace may just be the thing we are missing to promote overall wellness.