First thing first: The endocrine system is a network of glands and organs located throughout your body. It’s similar to the nervous system in that it plays a vital role in controlling and regulating many of the body’s functions, however, while the nervous system uses nerve impulses and neurotransmitters for communication, the endocrine system uses chemical messengers called hormones. Once secreted by the glands, hormones travel through the bloodstream to various organs and tissues in the body, telling these organs and tissues what to do or how to function. Together, your hormones are like a team working together to manage your daily function, and crucially, your energy storehouse.
According to Ayurveda, there are building hormones like insulin and thyroid hormones that help your body create and store fuel, and lightening hormones such as cortisol and adrenaline which allow the body to use that fuel.
Though the body does all it can to support the natural expression and function of these messengers, lifestyle habits — diet, sleep, exercise, mental load—can interfere with this yin-yang relationship, leaving you feeling “off”, exhausted and out of sorts. And while there’s a lot out there on how to bring about balance, it’s important to understand just what it is we’re talking about:
Thyroid Hormones
The thyroid gland stores and produces hormones that affect the function of virtually every organ in our bodies. These hormones regulates our metabolic rate and are associated with modest changes in body weight and energy levels. Major targets of thyroid hormones are the skeleton, the heart and the metabolic machinery of every cell. “These are crucial because they help regulate the body’s metabolism-in other words, its ability to make, store, and use energy,” says Dr. Adimoolam, a spokeswoman for the Hormone Health Network of the Endocrine Society.
The thyroid depends on good nutrition, specifically the iodine, selenium, omega 3s and vitamins it needs to function properly. This looks a few Brazil nuts, a few cups of spinach, fresh fish and an array of vegetables, and ancient grains aka. a balanced diet. This also means minimizing red meat, sugar and processed foods.
Insulin
“This hormone pulls glucose from the blood and into the muscles, which use it for fuel,” says Dr. Adimoolam. But you need the right amount. Chronically elevated levels may lead to insulin resistance and eventually type 2 diabetes, she explains.
For optimal insulin-and energy-levels, do an hour of exercise three or four times a week. Cycling for 60 minutes improved adults’ insulin sensitivity for two days afterward, a study in the journal Clinical Science found. “When you exercise, the muscles draw glucose from the blood to use for energy without needing insulin,” says Labros Sidossis, Ph.D., the study author. That helps keep the hormone in a healthy zone so that it functions better when you do use it.
Cortisol
Yes, it’s the stress hormone, but cortisol also regulates alertness. Levels of it surge in the morning to help you wake up, then gradually taper off over the course of the day, briefly spiking whenever you need more focus. Problems like a poor night’s sleep and chronic stress can throw off that natural rhythm, though, says Frank Lipman, M.D., the author of How to Be Well. When you don’t get quality z’s, for instance, your body may try to compensate by increasing its cortisol production throughout the day. By nighttime, your levels may remain up to 45 percent higher than normal, making it harder to doze off and creating a vicious cycle.
Constant stress-the kind you feel when you’re going through a demanding time at work-can also result in higher-than-normal cortisol levels. “That means you’ll feel exhausted in the morning and wired at night,” Dr. Lipman says.
To get on track, stick to a regular sleep schedule and minimize stress. Also, [look into] adaptogens, compounds in plants that help regulate the adrenal system, says Dr. Lipman. “Adaptogens sense imbalances in hormones and naturally correct them,” he says.
Adrenaline
This is the fight-or-flight hormone, and it’s what makes your heart begin to pound just before a job interview, a first date, or the start of a big race. “Adrenaline gives the body immediate energy. It speeds up the heart rate and sparks cortisol production,” says Dr. Lipman.
But adrenaline can also be triggered by smaller daily stressors, as when you’re running late to work, Dr. Lipman says. That’s when it can cause problems. “If adrenaline spikes throughout the day, it makes you feel depleted rather than energized,” he explains. To tone down the adrenaline response, he suggests spending at least 10 minutes each day on a calming activity. Eventually your adrenaline will stop spiking as often or as high, and your energy will stay steady.
Regardless of the change you’re implementing, focus on one thing at a time. “The sculptor produces the beautiful statue by chipping away such parts of the marble block that are not needed—it is a process of elimination.”
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*Post adapted from an article by Mirel Ketchiff for Shape.com
