{"id":20387,"date":"2020-08-31T18:08:14","date_gmt":"2020-08-31T18:08:14","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=20387"},"modified":"2020-09-24T00:15:09","modified_gmt":"2020-09-24T00:15:09","slug":"hormones-and-mental-health","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/hormones-and-mental-health\/","title":{"rendered":"The Link Between Hormones and Mental Health"},"content":{"rendered":"<em><a href=\"https:\/\/www.humnutrition.com\/blog\/author\/chelsey-amer\/\" target=\"_blank\" rel=\"noopener noreferrer\">Chelsey Amer, MS, RDN, CDN<\/a>, details the connection between hormones and mental health. Plus: specific hormones to watch out for when it comes to imbalances and your mood.<\/em>\r\n\r\nDo you ever feel sad prior to getting your <a href=\"https:\/\/www.humnutrition.com\/blog\/this-is-what-your-period-is-saying-about-your-health\/\">period<\/a>? Downright <a href=\"https:\/\/www.humnutrition.com\/blog\/hangry\/\" target=\"_blank\" rel=\"noopener noreferrer\">hangry<\/a> if you haven&#8217;t eaten? Nervous and stressy when over-tired?\r\n\r\nIt\u2019s not your imagination\u2014it\u2019s your hormones.\r\n<h2>What do hormones do?<\/h2>\r\nHormones are your body\u2019s messenger system, and your body produces dozens of them.\r\n\r\nThese chemical messengers influence many aspects of your overall health, including:\r\n<ul>\r\n \t<li>appetite<\/li>\r\n \t<li>weight<\/li>\r\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/mighty-night\/\">sleep<\/a> cycle<\/li>\r\n \t<li>emotions<\/li>\r\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/vitex-for-fertility\/\" target=\"_blank\" rel=\"noopener noreferrer\">reproduction<\/a><\/li>\r\n \t<li>fatigue<\/li>\r\n \t<li>mood<\/li>\r\n \t<li>mental health<\/li>\r\n<\/ul>\r\n<h2>Hormones and Mental Health<\/h2>\r\nIt&#8217;s normal for your hormone levels to fluctuate throughout the day and month. That&#8217;s why you get sleepy when it\u2019s dark and feel more alert during the day. It&#8217;s also why you may feel sad before getting your period.\r\n\r\nThat said, it&#8217;s no surprise that hormones play a role in mental health.\r\n\r\nWhile you may be <a href=\"https:\/\/www.humnutrition.com\/blog\/chasteberry-for-pms\/\" target=\"_blank\" rel=\"noopener noreferrer\">familiar with PMS<\/a>, it&#8217;s just one isolated situation illustrating hormonal imbalance and mental health. However, even simple, mundane stressors can make an impact.\r\n\r\n<img data-dominant-color=\"999077\" data-has-transparency=\"false\" style=\"--dominant-color: #999077;\" decoding=\"async\" class=\"size-full wp-image-20769 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/08\/Hormones-and-Mental-Health-Cortisol-and-Stress-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Man chasing a bus, with his cortisol levels spiked due to stress\" width=\"770\" height=\"514\" \/>\r\n<h2>4 Hormones That Impact Mental Health<\/h2>\r\nIf you constantly feel moody, sad, stressed, and\/or irritable, consult your physician to discuss the role your hormones may play in your mental health.\r\n\r\nIn the meantime, here are the key ones worth understanding when it comes to hormones and mental health.\r\n<h3>1. Cortisol<\/h3>\r\nIf you\u2019ve ever been stressed (who hasn\u2019t?), you know that it&#8217;s no walk in the park. One of the most underrated hormones that influences your mental health is <a href=\"https:\/\/www.humnutrition.com\/blog\/stress-awareness-day-boost-happiness-lower-cortisol\/\">cortisol<\/a>, <a href=\"https:\/\/www.humnutrition.com\/blog\/4-ways-stress-affects-beauty-skin-health\/\" target=\"_blank\" rel=\"noopener noreferrer\">a key stress hormone<\/a>.\r\n\r\nMost cells in your body have cortisol receptors. On a daily basis, cortisol influences how your body uses the nutrients you eat, your sleep\/wake cycle, your blood pressure, and more. Your cortisol levels normally wax and wane throughout the day.\r\n\r\nWhen you face an acutely stressful situation, your body releases a burst of \u201cfight or flight\u201d hormones, including cortisol and adrenaline. You can think of it as a fire alarm going off in your body, mobilizing you to stress-fighting action.\r\n\r\nHowever, if your body doesn&#8217;t calm down, your cortisol levels remain elevated.\r\n\r\nWhen your cortisol levels stay elevated, your body&#8217;s at risk for things like weight gain and a weaker <a href=\"https:\/\/www.humnutrition.com\/blog\/how-the-immune-system-works\/\">immune system<\/a>. Further, constant stress and heightened cortisol levels <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7832833\/\" target=\"_blank\" rel=\"noopener noreferrer\">can compromise your mental health<\/a> in the long run.\r\n\r\nIt\u2019s important to actively work to reduce daily stress. Here are some ideas that may help beat stress and stabilize cortisol levels:\r\n<ul>\r\n \t<li>get adequate physical activity<\/li>\r\n \t<li>practice mindfulness\/meditation<\/li>\r\n \t<li>eat a well-balanced diet rich in fish, berries, eggs, and even chocolate(!)<\/li>\r\n \t<li>maintain proper sleep hygiene<\/li>\r\n<\/ul>\r\n<h3>2. Thyroid Hormones<\/h3>\r\nYour <a href=\"https:\/\/www.humnutrition.com\/blog\/hypothyroidism-vs-hyperthyroidism\/\">thyroid<\/a> is a butterfly-shaped organ positioned in the front of your neck. It\u2019s responsible for producing thyroid hormones, which play a role in your overall energy levels, weight, body temperature, metabolism, and more.\r\n\r\nWhen your thyroid goes awry, becoming either <a href=\"https:\/\/www.humnutrition.com\/blog\/hypothyroidism-vs-hyperthyroidism\/\" target=\"_blank\" rel=\"noopener noreferrer\">under- or overactive<\/a>, you can feel both physical and mental repercussions.\r\n\r\n<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3576739\/\" target=\"_blank\" rel=\"noopener noreferrer\">Mental health issues tied to thyroid imbalances<\/a> have been well-established. Even small deviations in your thyroid hormones can lead to moodiness, fatigue, difficulty concentrating, and more.\r\n\r\nThese symptoms can be prominent in those on both ends of the spectrum. More specifically, people with an under-active thyroid more commonly experience mood imbalances. On the other hand, those with an overactive thyroid typically experience greater stress and worrying.\r\n\r\nIf you&#8217;re concerned about your thyroid health, speak with your physician and registered dietitian.\r\n\r\n<img data-dominant-color=\"958f88\" data-has-transparency=\"false\" style=\"--dominant-color: #958f88;\" decoding=\"async\" class=\"size-full wp-image-20792 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/08\/Womens-Hormones-and-Mental-Health-Mood-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Anxious woman sitting on bed with her mouth resting on her hands, trying to balance her hormones for their mental health repurcussions\" width=\"770\" height=\"516\" \/>\r\n<h3>3. Serotonin<\/h3>\r\nSerotonin is responsible for happiness, pleasure, memory, sleep, mood, and more. Anything from listening to your favorite music, reading a good book, and exercising can boost your serotonin levels.\r\n\r\nSince serotonin is your &#8220;feel-good&#8221; hormone, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4471964\/\" target=\"_blank\" rel=\"noopener noreferrer\">lower serotonin levels<\/a> correlate with a low mood. Currently, researchers debate whether serotonin levels influence mood or vice versa.\r\n\r\nIn addition, female reproductive hormones (detailed below) may interact with serotonin. They can potentially cause mood swings or sadness before\/during menstruation, <a href=\"https:\/\/www.humnutrition.com\/blog\/postpartum-self-care\/\">postpartum<\/a>, or during <a href=\"https:\/\/www.humnutrition.com\/blog\/natural-relief-from-menopause-symptoms\/\">menopause<\/a>.\r\n\r\nHowever, you can support your body\u2019s natural serotonin production. Here&#8217;s how:\r\n<ul>\r\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/the-guide-to-choosing-the-best-probiotic-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">maintain good gut health<\/a> (95 percent of serotonin production occurs in your gut!)<\/li>\r\n \t<li>eat well-balanced meals, including <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a> and fiber-rich carbohydrates<\/li>\r\n \t<li>get enough vitamin B6, which is essential for the amino acid <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4728667\/\" target=\"_blank\" rel=\"noopener noreferrer\">tryptophan to convert<\/a> into serotonin<\/li>\r\n<\/ul>\r\n<h3>4. Reproductive Hormones<\/h3>\r\nProgesterone, estrogen, and testosterone are the key reproductive hormones that may influence your mental health.\r\n\r\nIn particular, <a href=\"https:\/\/www.humnutrition.com\/blog\/chasteberry-for-pms\/\">PMS<\/a>, mood swings, and postpartum and menopausal mood imbalances all illustrate the power of female reproductive hormones.\r\n<h4>PMS<\/h4>\r\nPremenstrual mood swings, nervousness, and low mood are common among up to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3176921\/\" target=\"_blank\" rel=\"noopener noreferrer\">50 to 80 percent of women<\/a>. Due to the cyclical nature of a female\u2019s reproductive cycle, the dip in progesterone and estrogen leading up to a woman\u2019s period may instigate mental health changes.\r\n\r\nFor instance, progesterone typically has a calming effect, and the lack of progesterone during this time can contribute to the symptoms shared above.\r\n\r\nHowever, some hormone experts argue that <a href=\"https:\/\/www.humnutrition.com\/blog\/hormone-health-alisa-vitti\/\" target=\"_blank\" rel=\"noopener noreferrer\">PMS symptoms aren&#8217;t normal or necessary<\/a>. To alleviate PMS and promote optimal mental health, be sure to:\r\n<ul>\r\n \t<li>minimize external stressors<\/li>\r\n \t<li>maintain good <a href=\"https:\/\/www.humnutrition.com\/blog\/gut-health-and-immune-system\/\">gut health<\/a><\/li>\r\n \t<li>get adequate sleep<\/li>\r\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/best-foods-for-cramps\/\" target=\"_blank\" rel=\"noopener noreferrer\">eat a well-balanced diet<\/a><\/li>\r\n<\/ul>\r\n<img data-dominant-color=\"857966\" data-has-transparency=\"false\" style=\"--dominant-color: #857966;\" decoding=\"async\" class=\"size-full wp-image-20767 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/08\/Postpartum-Hormones-Mental-Health-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"New mother holding a crying baby, stressed out from postpartum hormonal imbalances\" width=\"770\" height=\"514\" \/>\r\n<h4>Postpartum Imbalances<\/h4>\r\nWelcoming a child is a big life change. However, there&#8217;s also a sharp drop in progesterone and estrogen after childbirth, which can instigate mental health changes.\r\n\r\nDuring pregnancy, your body floods with various hormones. Almost immediately after childbirth, there&#8217;s a hormonal avalanche out of your body. This can instigate low mood and heightened stress and nerves. Alongside a lack of sleep for new mothers, this quick transition can lead mood imbalances.\r\n\r\nAs much as it&#8217;s possible, postpartum mothers should:\r\n<ul>\r\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/types-of-rest\/\">rest<\/a> when they can<\/li>\r\n \t<li>prioritize a healthy diet<\/li>\r\n \t<li>seek support from family and friends<\/li>\r\n<\/ul>\r\n<h4>Menopause<\/h4>\r\nLastly, there\u2019s another time of major hormonal shifts that occurs later in life: menopause.\r\n\r\nMenopause can potentially instigate mental health challenges in some women. Studies show that even women with normally stable moods were <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3641149\/\" target=\"_blank\" rel=\"noopener noreferrer\">more susceptible to psychological burden<\/a> during the during the menopausal transition.\r\n\r\nFurther, the hormonal shifts that occur during menopause <a href=\"https:\/\/www.humnutrition.com\/blog\/natural-remedies-for-hot-flashes\/\" target=\"_blank\" rel=\"noopener noreferrer\">can disrupt sleep<\/a>. On top of that, a lack of sleep can also lead to irritability and moodiness.\r\n\r\nFinally, another factor that can influence mental health during menopause is changes in body size. Hormonal shifts may more easily lead to weight gain, which can impact your mood.\r\n\r\nTo balance your hormones during menopause, eat a well-balanced diet that includes:\r\n<ul>\r\n \t<li><span style=\"font-size: 1rem;\"><a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-and-types-of-leafy-greens\/\">leafy greens<\/a> and non-starchy vegetables<\/span><\/li>\r\n \t<li><span style=\"font-size: 1rem;\">fruit<\/span><\/li>\r\n \t<li><span style=\"font-size: 1rem;\">high-fiber complex carbohydrates<\/span><\/li>\r\n \t<li><span style=\"font-size: 1rem;\">adequate protein<\/span><\/li>\r\n \t<li><span style=\"font-size: 1rem;\"><a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-fats-list\/\">healthy fats<\/a><\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-size: 1rem;\">Additionally, limit your intake of sugar and processed and fried foods. A good rule of thumb is to eat fo<\/span>od in its whole, simplest form, as guided by your hunger and fullness levels.\r\n<h2>The Bottom Line<\/h2>\r\nIf you\u2019re experiencing mood fluctuations or other changes in your mental health, your hormones are likely at work behind the scenes.\r\n\r\n<a href=\"https:\/\/www.humnutrition.com\/blog\/vitamins-for-hormonal-imbalance\/\" target=\"_blank\" rel=\"noopener noreferrer\">Hormone balance<\/a> is a complex topic, to say the least. It\u2019s important to speak with your healthcare professional to understand how to best balance your hormones, especially if hormonal fluctuations are influencing your mental health.\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/19\/hormone-balance\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/6b437f70-7ec8-11f0-aee9-3579adb4c50c.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Hormone Balance\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.7\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t1192 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Hormone Balance<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\t PMS relief and mood support (formerly Moody Bird\u00ae)\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$27<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Chelsey Amer, MS, RDN, CDN, details the connection between hormones and mental health. Plus: specific hormones to watch out for when it comes to imbalances and your mood. Do you ever feel sad prior to getting your period? Downright hangry if you haven&#8217;t eaten? Nervous and stressy when over-tired? It\u2019s not your imagination\u2014it\u2019s your hormones. [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":20791,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[825,830],"tags":[960,17347,617,689,178],"coauthors":[],"class_list":["post-20387","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mind","category-mood","tag-hormonal-health","tag-menopause","tag-mental-health","tag-pms","tag-stress"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Link Between Hormones and Mental Health | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Worried, nervous, or irritable more often than usual\u2014or even all the time? Take a closer at how hormones and mental health interrelate.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/hormones-and-mental-health\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Link Between Hormones and Mental Health\" \/>\n<meta property=\"og:description\" content=\"Worried, nervous, or irritable more often than usual\u2014or even all the time? 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