Understanding Hormones and the Diseases they are Linked to
- Melissa Nichols
- Sep 28
- 7 min read
The human body runs on communication. While your nervous system transmits rapid electrical signals, your endocrine system operates more slowly and steadily, utilizing hormones as chemical messengers to regulate nearly every bodily process. From your metabolism to your bone health, from your stress response to your blood sugar—your endocrine system is at the center of it all.
Let’s take a look at the endocrine system in more detail.
Major Endocrine Glands and Their Hormones
The endocrine system is a network of glands that produce hormones. These hormones travel through your bloodstream to organs and tissues, guiding growth, metabolism, reproduction, and response to stress. Think of it as your body’s “command center” for balance and regulation.
The Major Glands and Their Hormones:
1. Hypothalamus (brain): Acts as the master regulator, controlling hunger, thirst, sleep, and body temperature by directing the pituitary gland.
2. Pituitary gland (brain): Often called the “master gland,” it secretes growth hormone (GH), thyroid-stimulating hormone (TSH), luteinizing hormone (LH), follicle-stimulating hormone (FSH), ACTH, oxytocin, and prolactin.
3. Thyroid gland (neck): Produces T3 and T4, which control metabolism, energy, and body temperature.
4. Parathyroid glands (neck): Secrete parathyroid hormone (PTH), which regulates calcium and bone health.
5. Adrenal glands (on top of kidneys): Produces Cortisol (stress response), Aldosterone (blood pressure and fluid balance), adrenaline (fight-or-flight response), norepinephrine, and a small amount of Estrogen and Testosterone..
6. Pancreas (abdomen): Produces Insulin and Glucagon, which regulate blood sugar.
7. Ovaries (in women): Secrete Estrogen and progesterone, vital for reproductive health and bone health.
8. Testes (in men): Produce Testosterone, which is essential for muscle, bone, and reproductive health.
9. Pineal gland (brain): Produces melatonin, regulating sleep cycles.
10. Thymus (chest): Plays a role in immune system development, especially during childhood.
How Hormones Change Over Time in Women
20s through perimenopause: Peak estrogen and progesterone → fertility, regular cycles, strong bones. Stress (cortisol) often begins to challenge balance.
Typically Over Age 40 (Perimenopause): Estrogen and progesterone fluctuate. LH & FSH levels rise as the ovaries slow, leading to symptoms such as hot flashes, mood swings, cycle changes, and increased stress intolerance.
(Menopause): Estrogen, progesterone, and testosterone decline sharply. Thyroid and adrenal imbalances may become more noticeable, increasing the risk of osteoporosis, heart disease, and metabolic changes.
Beyond Menopause: Hormones stabilize at lower levels. Focus turns to supporting bone health, heart health, metabolism, and sleep with nutrition and lifestyle.
Health Conditions Affected by Hormones
When hormone levels shift, whether too high, too low, or imbalanced, your body often signals the problem through chronic health conditions. Here are some of the most common:
1. High Blood Pressure (Hypertension)
Linked hormones:
Aldosterone (adrenals): increases sodium and water retention, raising blood pressure.
Cortisol (adrenals): chronic stress keeps levels high, tightening blood vessels and elevating pressure.
Epinephrine (adrenaline)- increases blood pressure in response to stress
What to look at: If you struggle with hypertension, assessing stress management, adrenal health, and electrolyte balance is essential. Also, evaluate your sodium intake, including foods that are ultra-processed.
2. High Cholesterol
Linked hormones:
Thyroid hormones (T3, T4): low thyroid function slows cholesterol metabolism, leading to elevated LDL.
Insulin: high Insulin from insulin resistance promotes fat storage and abnormal lipid metabolism.
Estrogen: keeps cholesterol at a healthy level in the body
Cortisol: chronic stress elevates Cortisol, which promotes insulin resistance, increasing LDL.
What to look at: If cholesterol is high, thyroid testing and insulin resistance markers may provide insight. Also, evaluate the amount of fiber in your diet.
3. Diabetes (Type 2)
Linked hormones:
Insulin (pancreas): either insufficient production or, more commonly, resistance to its effects.
Glucagon (pancreas): can be elevated, worsening blood sugar imbalance.
Cortisol: chronic stress drives blood sugar up.
Estrogen and Testosterone: Fluctuations or deficiencies can alter insulin sensitivity and glucose metabolism. Postmenopausal women with lower Estrogen and low Testosterone in men tend to have a higher risk of diabetes.
What to look at: Blood sugar regulation, stress management, and body weight all play significant roles. Evaluate the amount of added sugar in the food you eat.
4. Osteoporosis
Linked hormones:
Estrogen (ovaries): protects bones by balancing bone breakdown and formation; loss of Estrogen in menopause accelerates bone loss.
Testosterone (in men and women): also protects bone strength as it supports bone formation and reduces bone breakdown.
Parathyroid hormone (PTH): high levels can increase bone breakdown. This hormone regulates calcium metabolism.
Growth Hormone (GH): essential for bone growth and maintenance.
Thyroid hormone: an overactive thyroid accelerates bone turnover and loss.
• What to look at: Women approaching menopause and men should focus on a bone-supportive diet and exercise (weight lifting and resistance training are key); men should also evaluate Testosterone if bone loss occurs.
5. Metabolic Syndrome
Metabolic syndrome is defined as at least 3 of the following conditions:
high blood pressure (systolic>=130 or diastolic>=85) or antihypertensive drug treatment
high fasting blood glucose (>=100mg/dL) or drug treatment for elevated glucose
excess waist circumference (>40’’ for men and >35’’ for women)
elevated triglycerides (>=150 mg/dL) or drug treatment for elevated triglycerides
reduced HDL (<40 mg/dL in men and <50 mg/dL in women) or drug treatment for low HDL.
Metabolic syndrome significantly increases the risk of diabetes and cardiovascular disease.
Linked hormones:
Insulin: central to the development of metabolic syndrome.
Cortisol: chronic stress contributes to abdominal fat and insulin resistance.
Leptin & Ghrelin (hunger hormones): disrupted signaling can lead to overeating and weight gain. These hormones regulate hunger and energy balance.
Estrogen and Testosterone: imbalances here influence fat distribution in the body. They also influence cardiac health and insulin sensitivity.
What to look at: Waist circumference, fasting glucose, blood pressure, stress levels, and lipid panels are key indicators.
6. Weight Gain
Linked hormones:
Insulin (pancreas): high insulin levels from insulin resistance promote fat storage, especially around the abdomen.
Cortisol (adrenals): chronic stress raises Cortisol, driving fat storage in the midsection.
Thyroid hormones (T3, T4): low thyroid slows metabolism, leading to unexplained weight gain.
Leptin & Ghrelin (hunger hormones): when disrupted, they cause increased appetite and decreased satiety, making weight management difficult.
Estrogen & Progesterone: hormonal fluctuations in perimenopause and menopause can shift body fat distribution.
What to look at: If weight gain feels “resistant” to diet and exercise, checking insulin sensitivity, thyroid function, and stress levels is a smart place to start.
How Diet and Lifestyle Affect Hormones
The hopeful news is that hormones respond strongly to lifestyle changes. Supporting your endocrine system means making daily choices that encourage balance:
Nutrition: A diet rich in whole foods, fiber, lean proteins, and healthy fats stabilizes Insulin and supports thyroid and adrenal health. Eat to lower the glycemic index by adding protein or healthy fat to carbohydrates and sugars. Eliminateprocessed foods, high-sodium foods, and added sugars. Read the labels! (see my workshop on ‘Nutrition for a Healthier You’).
Movement: Weight-bearing exercise strengthens bones (osteoporosis prevention), and aerobic exercise improves insulin sensitivity. Ensure you work with someone who can help you perform weight training in proper alignment to avoid injury. Pilates instructors are trained in anatomy and alignment.
Pre-workout prep: As a Pilates instructor and longtime Pilates student, I recommend that everyone start with Pilates to learn the basics of breath control, which is essential for maximizing the support of each movement and proper spine stabilization during exercises. Many trainers do not emphasize this enough. If you lift heavy weights without the necessary strength and understanding, it could lead to injury.
Intensity: Begin with a weight that allows for 8-12 repetitions per set, maintaining proper form and alignment. Remember that your body is designed to compensate where it needs to, so if another muscle is helping out, reduce the weight accordingly. By the last 2 reps, this should feel challenging.
Resistance: This typically corresponds to 60-80% of your one-repetition maximum. For beginners or those with existing bone loss or frailty, start at a lower end, around 60%, and progress as tolerated.
Sets and Frequency: Perform 2-3 sets per exercise, targeting major muscle groups (especially back, hips, thighs, and arms), 2-3 times per week with at least 1 day of rest between sessions.
Progression: Gradually increase weight by 5-10% once you can comfortably do more than 12 reps per set.
Exercise selection: prioritize exercises that load the spin and hips, such as weighted squats, deadlifts (with proper form), hip bridges, seated rows, chest presses, and lat pulldowns. Avoid forward flexion, where your spine bends forward and twists from side to side.
Supervision: Make sure the trainer you are working with has training in osteoporosis. If they start you out doing sit-ups (forward flexion), this is not the trainer for you. There should also be proper cueing on your core, which is a key component for all weight training.
Tempo and control: Lift weights slowly and with control. Avoid jerking or rapid motions. Emphasize eccentric (lowering) control to maximize bone stimulation safely.
Stress management: Mind-body practices like Pilates, yoga, meditation, or deep breathing help lower Cortisol.
Sleep: Adequate rest supports melatonin, cortisol rhythm, and metabolic balance. Try slowing down before bed. Nocomputers, phones, or TV before bed. Blue light glasses can also be helpful. Don’t eat 2-3 hours before bed and avoid alcohol to improve sleep.
Avoid toxins: Reducing exposure to endocrine disruptors (plastics, pesticides, additives) supports hormonal health.
Why This Matters
To be your most effective health advocate, the more you understand about your body, the better. Many of the symptoms associated with hormone imbalances can be due to more than one hormone. Learning to give your body what it needs before you go on medication is key. Understanding the endocrine system and how it changes in women gives you:
Clarity about your symptoms and health shifts.
A stronger voice when discussing treatment plans with your doctor.
The knowledge to support your hormones naturally through nutrition, movement, and lifestyle.
👉 Next Step
Visit the Resource section of my website for more information. I am continuously updating my blogs and workshops, making them accessible to subscribers. Check out the workshop: “Hormone Basics: The Key Hormones Every Woman Over 40 Needs to Understand.” It does a deeper dive into hormones and health.
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