Staying hormone healthy
You're not depressed, it's your hormones. How your hormones can affect your mental wellbeing. By Dr Fiona MacRae
Reading time: 5-6 minutes
Ever feel down, anxious, or just not yourself? It might not be depression — it could be your hormones. These tiny chemical messengers play a huge role in how we feel, and when they're out of balance, our mood can take a serious hit. Understanding the link between hormones and mental health can help you find the right solutions to feel more like yourself again.
Let’s dive into how different hormones affect your mood and what you can do to keep them balanced.
Cortisol: The Stress Hormone
Cortisol is your body's natural alarm system. It’s released when you’re stressed, helping you stay alert and focused. But when stress is constant and cortisol levels stay high, things can go downhill fast.
HOW HIGH CORTISOL AFFECTS YOUR MOOD
Too much cortisol can lead to:
• Feeling anxious or on edge.
• Increased irritability and mood swings.
• Sleep problems that make everything feel worse.
• Brain fog and difficulty concentrating.
• Low energy and feelings of exhaustion.
HOW TO KEEP CORTISOL IN CHECK
The good news? You can manage cortisol naturally by:
- Practicing relaxation techniques like meditation and deep breathing.
- Getting regular exercise to burn off excess stress hormones
- Prioritising sleep since a lack of rest keeps cortisol levels high.
- Seeking medical advice if stress feels overwhelming.
Estrogen and Progesterone: Mood-Boosting Hormones for Women
Estrogen and progesterone are two of the most important hormones for women’s health—and they have a major impact on mood. Changes in these hormones can cause everything from mild mood swings to depression.
HOW ESTROGEN AFFECTS YOUR MOOD
Estrogen helps regulate serotonin, the brain's ‘feel-good’ chemical. When estrogen levels drop, you may notice:
- Feeling sad or irritable for no clear reason.
- Mood swings before your period.
- Increased anxiety during perimenopause or menopause.
HOW PROGESTERONE PLAYS A ROLE
Progesterone is like your body’s natural calming agent. It interacts with the brain to promote relaxation, but fluctuations can lead to:
- PMS-related irritability and mood swings.
- Sleep troubles and feeling restless.
- Increased anxiety, especially before your period or during pregnancy.
KEEPING ESTROGEN AND PROGESTERONE BALANCED
To help balance these hormones:
- Eat a hormone-friendly diet with plenty of healthy fats and proteins
- Exercise regularly to support overall hormone balance.
- Consider hormone therapy if symptoms are severe—talk to a doctor about options.
Thyroid Hormones: Energy and Mood Regulators
Your thyroid gland produces hormones that control energy levels, metabolism, and mood. When your thyroid isn’t working properly, it can make you feel sluggish, anxious, or down.
SIGNS OF A THYROID IMBALANCE
- Underactive thyroid (hypothyroidism): Fatigue, weight gain, depression, brain fog.
- Overactive thyroid (hyperthyroidism): Anxiety, restlessness, mood swings, irritability.
HOW TO SUPPORT YOUR THYROID
If you suspect a thyroid issue, a doctor can check your levels and recommend treatment. In the meantime:
- Eat iodine-rich foods (seaweed is a good veggie choice) for thyroid support.
- Reduce stress since cortisol can interfere with thyroid function.
- Get enough sleep to help keep hormone levels stable
Testosterone: The Mood and Motivation Booster
Testosterone isn’t just for men — it’s essential for women too. It helps with motivation, energy, and emotional stability. Low levels can make you feel tired, irritable, or even depressed.
HOW LOW TESTOSTERONE AFFECTS MOOD
- Feeling unmotivated or down.
- Lack of energy and increased fatigue.
- Increased stress and anxiety.
- Reduced mental clarity.
BOOSTING TESTOSTERONE NATURALLY
To keep testosterone at a healthy level:
- Strength train regularly—lifting weights naturally boosts testosterone.
- Get quality sleep—poor sleep lowers testosterone levels.
- Eat a balanced diet with enough healthy fats and proteins.
- Consider medical options like hormone therapy if needed.
Finding Balance: Managing Hormonal Mood Swings
If you’re experiencing mood swings, fatigue, or unexplained sadness, your hormones might be to blame.
Here’s what you can do:
- Get your hormone levels tested to identify imbalances.
- Adopt a hormone-friendly lifestyle with proper nutrition, exercise, and sleep.
- Try stress management techniques like yoga, meditation, or deep breathing.
- Seek medical advice if lifestyle changes aren’t enough—hormone therapy could be an option.
Why See a Hormone Specialist?
If you suspect your mood issues are hormone-related, a specialist can help. They can pinpoint imbalances and recommend tailored treatments to help you feel your best.
Your mood isn’t just in your head — it’s in your hormones. Taking charge of your hormonal health could be the key to feeling happier, more balanced, and more like yourself again.
Dr Fiona MacRae is an expert in Bio-identical Hormonal Replenishment Therapy for the Marion Gluck Clinic. The Marion Gluck Clinic is the UK's leading medical clinic that pioneered the use of bioidentical hormones to treat menopause, perimenopause and other hormone related issues. Visit: mariongluckclinic.com
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