Your body’s energy levels, sexual function, and sleep quality depend on several substances responsible for communication within the body. These substances are called hormones, which are secreted by the endocrine system.
There are two types of hormones: systemic hormones and local hormones. When hormone-related processes function abnormally, it can lead to instability in the body. In the body, the pituitary gland in the brain produces hormones and also stimulates other glands to release hormones, which then reach target cells to activate them.
The regulation of hormone secretion is governed by a negative feedback mechanism: endocrine glands naturally tend to secrete more hormones, which act on target organs. These organs will perform their functions beyond normal levels, which in turn sends feedback to the endocrine gland to inhibit its hormone secretion. When this regulatory mechanism malfunctions, it can lead to dysfunction in target organs, creating abnormalities in the body.
Thyroid Hormones – Energy Release 
The thyroid gland, shaped like a butterfly and located in the neck, secretes a hormone called thyroxine. Thyroxine affects many organs in the body, notably in energy production (through metabolic processes), appetite stimulation, mental alertness, weight management, and body temperature regulation. Additionally, it contributes to the health of skin, hair, and nails. A deficiency in thyroxine can lead to weight gain, fatigue, brittle nails, hair loss, and sensitivity to cold. An increase in thyroxine levels has the opposite effect.
To maintain a balanced thyroid function:
– Quit smoking. Numerous studies have shown that smoking negatively impacts all thyroid activities.
– Replace snacks with fruits, vegetables, and protein-rich foods.
– Consider supplementing daily vitamins and minerals such as vitamins C, E, and B to support healthy thyroid function.
Digestive Hormones – Regulating Food Intake
Digestive hormones include gastrin, pepsin, and cholecystokinin. These hormones, secreted by the intestines, stimulate food digestion and control the sensation of appetite. Overeating can lead to excessive hormone secretion, which further stimulates appetite, resulting in weight gain.
What to do for balance?
– Chew slowly and drink water during meals to inhibit the secretion of these hormones, which will reduce hunger.
– Listen to your body: When you feel full, stop eating; do not push yourself to eat more.
– Maintain a healthy balance with the beneficial bacteria in your gut by consuming probiotic-rich foods like yogurt or taking probiotic supplements.
Estrogen – Strengthening Women’s Health
Estrogen is produced by the ovaries and plays a crucial role in maintaining joint and bone strength, enhancing memory, promoting vascular elasticity, and supporting female reproductive health. An imbalance (reduced secretion) can cause menstrual irregularities, weight gain, infertility, decreased libido, depression, memory loss, and fatigue. During menopause, estrogen deficiency can lead to osteoporosis.
What to do to maintain balance?
– Walk daily for 30-60 minutes as a means to stimulate ovarian hormone secretion.
– Drink green tea to help regulate ovarian activity and alleviate menopausal symptoms.
– In cases of deficiency, consider using estrogen patches.
Growth Hormone – Maintaining Youthfulness
Growth hormone (hGH) is secreted by the pituitary gland, stimulating growth in children, muscle mass development, and endurance in adults. The effects of hGH include making individuals feel younger, improving skin elasticity, strengthening bones, enhancing vitality, and boosting immune function. hGH also helps maintain memory in adults. hGH levels peak in the twenties and gradually decline after age thirty.
To maintain growth hormone balance:
– Consume foods rich in arginine, found in beans and brown rice, and increase carnitine intake from meats.
– Engage in regular physical activity, as aerobic exercise is key to stimulating hGH release.
– Strength training helps preserve muscle mass as one ages.
– Ensure adequate sleep, as the pituitary gland secretes hGH during sleep.
Insulin – Regulating Blood Sugar Levels
Insulin is secreted by the pancreas and is essential for regulating blood sugar levels. Insulin allows cells to utilize glucose and helps the body store sugars to maintain stable blood sugar levels. If insulin secretion from the pancreas is insufficient, blood sugar levels will rise, leading to diabetes. In some cases, insulin resistance (which reduces its effectiveness) can also cause elevated blood sugar levels. Elevated blood sugar can lead to increased hunger, thirst, frequent urination, and rapid weight loss, posing a high risk for cardiovascular disease and cerebrovascular issues.
To maintain pancreatic balance:
– Control excessive weight gain through a balanced diet and regular exercise.
– Limit sugar intake while increasing protein consumption. Regularly check blood sugar levels.
– Incorporate certain foods such as onions, turkey, sprouts, broccoli, and beans into your diet.
Testosterone – Enhancing Sexual Function
Testosterone is the male sex hormone, but it is also secreted by the adrenal glands and ovaries in women. The levels of this hormone decrease during menopause or in women after ovary removal. A decrease in testosterone can lead to reduced sexual desire in both men and women.
What to do to maintain balance?
– Sleep disturbances can reduce testosterone secretion by half, so ensure comfortable sleep.
– Sunlight exposure can stimulate hormone secretion.
– Foster a joyful life. Depression is linked to decreased testosterone levels. A happy family life can enhance hormone secretion.
Stress Hormones – Maintaining Work Motivation
Stress hormones include cortisone and adrenaline, produced by the adrenal glands. These hormones are critical and are released in small amounts, peaking in the morning and gradually declining throughout the day. Without these hormones, blood pressure would drop, impairing your ability to function. Elevated levels can suppress the immune system and adversely affect heart function.
To maintain balance:
– Find ways to manage stress through sports, breathing exercises, or swimming.
– Minimize noise. Turn off computers, radios, televisions, and phones. Then close the doors and practice deep breathing in silence.
– Shift your mindset from passive to a more positive outlook on life.
Melatonin – Promoting Better Sleep
Melatonin is secreted by the pineal gland in the brain and helps induce sleep and regulate the body’s biological clock. It is released in response to darkness; if the biological clock is disrupted, melatonin secretion can be affected. A deficiency of this hormone may lead to fatigue, low energy, memory reduction, and difficulty concentrating. Melatonin also supports hormone secretion from the pituitary gland.
To maintain balance:
– Stabilize your body’s biological clock by following a consistent sleep schedule.
– Sleep in a room with curtains to filter light, which helps melatonin production cease in the morning.
– Supplement with melatonin along with vitamin B6, which is abundant in whole grains, chicken, brown rice, and bananas.
Dr. BUI MINH TRANG (Health and Life)
