Every 24 April, we celebrate International Hormone Day – the perfect opportunity to remind ourselves of something that often goes unnoticed: hormones regulate practically everything that happens in your body. From your energy levels to your mood, as well as your weight, sleep and fertility.
Based on scientific evidence promoted by the European Society of Endocrinology, today I’ll explain clearly why your hormonal health matters — and what you can do to protect it.
Why are hormones so important?
Hormones are chemical messengers that coordinate essential bodily functions:
• They regulate growth and development
• They control how we use and optimise food
• They influence fertility and sexual function
• They affect the brain, memory and emotional well-being
In short: without hormonal balance, there is no overall health
When the hormonal system fails
The problem is that hormonal imbalances are becoming increasingly common. And they are no minor issue.
When hormones do not function properly, the following may occur:
• Obesity
• Type 2 diabetes
• Thyroid disorders
• Infertility
• Osteoporosis
• Certain types of cancer
Furthermore, there are over 440 rare diseases linked to the endocrine system, and a key point: many of these conditions can be prevented.
Factors that harm your hormones
Our environment and lifestyle have a direct impact on our hormones.
The main risk factors include:
• Nutritionally poor diets based on ultra-processed foods
• A sedentary lifestyle
• Chemicals (endocrine disruptors)
• Lack of sleep
• Chronic stress
Prevention: what you can do
The good news is that you have much more control than you think.
1. Eat sensibly
• Ensure you get essential nutrients such as:
o Iodine
o Vitamin D
o Calcium
• Cut down on sugars and unhealthy fats
2. Get more exercise
• Exercise improves hormonal sensitivity
• Reduces the risk of obesity and diabetes
3. Look after your environment
• Avoid unnecessary plastics and chemicals
• Prioritise fresh, natural foods
4. Prioritise rest
• Poor sleep disrupts cortisol, insulin and appetite hormones
5. Manage stress
• Chronic stress disrupts the entire endocrine system
Many hormonal imbalances stem from lifestyle choices.
Hormones and wellbeing: much more than just the physical
Hormones also:
• Regulate the stress response
• Help the body adapt to infections
• Influence mental health
This means that looking after your hormones also means looking after your energy, your mood and your quality of life
Today, on International Hormone Day, the message is clear: Hormonal health is a cornerstone of your health.
Looking after them doesn’t require drastic measures, but rather consistent choices:
• eating better
• getting more exercise
• resting
• reducing exposure to toxins
References
European Society of Endocrinology. Recognising the Key Role of Hormones in European Health: Milano Declaration (2022)