Managing hormones in lockdown
Managing hormones in lockdown is very important. As with any sustained period of heightened anxiety, the inevitable increase in stress levels during the current Covid-19 crisis could start taking its toll on our hormones.
Crucially important chemical substances for all-round good health and immunity, our hormones are the body’s messengers, controlling and coordinating key functions.
Imbalance can creep up on us, bringing with it whole range of life-affecting symptoms, from brain fog and extreme fatigue, to irritability, depression, insomnia and panic attacks. It’s important not to ignore the symptoms and a call to your GP or medical professional. It’s as important during lockdown as at any other time.
Meantime, managing stress levels can be one of the most effective ways to maintain a healthy hormonal balance
Stress and progesterone
Progesterone plays an important role in fertility and pregnancy by getting the uterus ready to accept and maintain a fertilised egg. It’s also pivotal when it comes to conceiving and regulating your menstrual cycle. However, it has to compete with cortisol, the primary stress hormone. When you experience stress, the body prioritises the production of cortisol over everything else, which depletes your progesterone levels.
Stress and oestrogen
High levels of the stress hormone, cortisol, can lower your natural oestrogen levels. Over time, this can result in higher deposits of fat around the tummy area. Unrelenting stress and excess cortisol production can also exacerbate existing menopausal symptoms, such as hot flashes, night sweats, insomnia, mood swings and anxiety. Equally the reduced progesterone levels can send oestrogen levels soaring. High levels of oestrogen may put you at higher risk of blood clots and stroke. Oestrogen dominance may also increase the risk of thyroid dysfunction.
Stress and your thyroid
The thyroid gland produces two important hormones, triiodothyronine (T3) and thyroxine (T4). Just about every cell in your body relies on these two hormones and when levels drop, your pituitary gland produces ‘thyroid stimulating hormone’ or TSH, which kickstarts the thyroid gland to increase its production of T3 and T4. Stress can affect the pituitary gland and slow down this process. As a result, your metabolism slows, making you more at risk of weight gain, fatigue and low thyroid function.
Stress and testosterone
Heightened cortisol levels caused by stress can reduce your sex drive. For men, excess cortisol may not only result in a reduced libido, it may even cause impotence
Key ways to manage stress levels and keep your hormones happy:
Eat well – Cut down on sugar and refined carbohydrates and eat plenty of fruit and vegetables. Remember though, that fruits contain sugar so lean more towards veg. Too much sugar can lead to a spike in insulin levels and as our body battles to process this, the side effect can be an imbalance in oestrogen, testosterone, and progesterone. Reduce your alcohol intake as this can make anxiety symptoms worse.
Exercise moderately – This is great for stress release during hormonal fluctuation and it’s also good for all-round healthy immunity. Go at your own pace and do it regularly.
Get outside – Fresh air not only clears your head, the Vitamin D from sunshine is a powerful immune booster. A vitamin D supplement can help with the regulation of insulin flow and balance blood sugar too, allowing the body's natural hormone cycles to function more efficiently.
Sleep regularly - This can be a challenge during times of stress. Hormonal changes can wreak havoc on sleep too – in particular low oestrogen and sleep deprivation can affect hormone levels - so it can be sleepless vicious cycle. Set a routine and avoid looking at screens at least 2 hours before bedtime. Some people find arm drinks, baths and calming apps can be helpful.
Monitor your symptoms – If you start experiencing hot flushes and night sweats, don’t be afraid to ring your GP. You shouldn’t need to suffer in silence. It’s important to confirm any hormonal imbalance and discount any other underlying health conditions that may require treatment.