Hormones are powerful chemical messengers released by endocrine glands. They travel through the bloodstream and control almost every function of our body — growth, metabolism, mood, immunity, sleep, reproduction, stress response, and much more.

When hormones go out of balance, even slightly, the body starts showing several symptoms and diseases.

This article explains major types of hormones, their uses, benefits, disorders caused by deficiency and excess, and the best diet to keep them naturally balanced.

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What Are Hormones?

Hormones are biochemical substances produced by endocrine glands such as the thyroid, adrenal, pituitary, pancreas, ovaries, and testes.
They regulate:

• Growth and development
• Blood sugar levels
• Digestion
• Sleep cycle
• Stress response
• Reproductive functions
• Mood and emotions
• Body temperature
• Metabolism and energy

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Major Types of Hormones and Their Functions

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1. Thyroid Hormones (T3 & T4)

Produced by: Thyroid gland
Function & Benefits:

• Controls metabolism
• Regulates body temperature
• Supports heart and digestive health
• Maintains skin, hair, and nails
• Boosts brain development

Deficiency Causes (Hypothyroidism):

• Weight gain
• Hair fall
• Tiredness
• Constipation
• Depression
• Dry skin
• Goiter

Excess Causes (Hyperthyroidism):

• Weight loss
• Fast heartbeat
• Anxiety
• Sweating
• Insomnia

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2. Insulin

Produced by: Pancreas
Function & Benefits:

• Controls blood sugar
• Helps convert glucose into energy
• Prevents diabetes

Deficiency Causes:

• Type 1 Diabetes
• High blood sugar
• Excessive thirst & urination
• Weight loss

Excess Causes:

• Low blood sugar (hypoglycemia)
• Dizziness
• Weakness

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3. Estrogen (Female hormone)

Produced by: Ovaries
Function & Benefits:

• Regulates menstrual cycle
• Develops female characteristics
• Strengthens bones
• Maintains skin glow & hair health

Deficiency Causes:

• Irregular periods
• Hot flashes
• Mood swings
• Infertility
• Bone weakness

Excess Causes:

• Weight gain
• Breast tenderness
• Thyroid issues
• PCOS symptoms

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4. Progesterone

Produced by: Ovaries
Function & Benefits:

• Maintains pregnancy
• Balances estrogen
• Reduces anxiety
• Supports good sleep

Deficiency Causes:

• Miscarriage risk
• Irregular periods
• Anxiety
• PMS

Excess Causes:

• Fatigue
• Bloating

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5. Testosterone (Male hormone, also in females)

Produced by: Testes (and in smaller amount by ovaries)
Function & Benefits:

• Muscle strength
• Bone density
• Sex drive
• Sperm production
• Mood stabilization

Deficiency Causes:

• Low energy
• Low libido
• Muscle loss
• Depression

Excess Causes:

• Aggression
• Acne
• Hair fall

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6. Cortisol (Stress hormone)

Produced by: Adrenal glands
Function & Benefits:

• Helps manage stress
• Controls inflammation
• Boosts energy
• Regulates blood pressure

Deficiency Causes:

• Weakness
• Low blood pressure
• Fatigue (Addison’s disease)

Excess Causes:

• Weight gain (especially belly)
• High blood pressure
• Anxiety
• Skin thinning
• Cushing syndrome

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7. Melatonin

Produced by: Pineal gland
Function & Benefits:

• Regulates sleep cycle
• Supports brain rest
• Improves immunity

Deficiency Causes:

• Insomnia
• Restlessness
• Stress
• Premature aging

Excess Causes:

• Daytime sleepiness
• Confusion

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8. Serotonin

Produced by: Brain & gut
Function & Benefits:

• Mood regulation
• Happiness hormone
• Controls appetite
• Aids digestion
• Helps sleep cycle

Deficiency Causes:

• Depression
• Anxiety
• Mood swings
• Poor sleep

Excess Causes:

• Restlessness
• Fever
• Irregular heartbeat

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9. Growth Hormone (GH)

Produced by: Pituitary gland
Function & Benefits:

• Growth of bones & muscles
• Cell repair
• Metabolism regulation

Deficiency Causes:

• Stunted growth in children
• Fatigue
• Low muscle mass

Excess Causes:

• Gigantism
• Acromegaly

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Diseases Caused by Hormonal Imbalance

• Thyroid disorders
• PCOS / PCOD
• Diabetes
• Infertility
• Osteoporosis
• Depression & mood disorders
• Adrenal fatigue
• Menopause symptoms
• Acne & hair fall
• Obesity

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Best Diet to Keep Hormones Balanced Naturally

Foods play a major role in balancing our hormones. Here are the best hormone-friendly diet tips:

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✅ 1. Healthy Fats

• Avocado
• Nuts (almonds, walnuts)
• Seeds (flaxseed, chia, pumpkin)
• Olive oil
• Coconut oil

Benefits: Boosts estrogen, testosterone & reduces inflammation.

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✅ 2. Protein-Rich Foods

• Eggs
• Fish
• Organic chicken
• Beans
• Lentils

Benefits: Supports growth hormone & insulin balance.

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✅ 3. Fiber-Rich Foods

• Whole grains
• Green leafy vegetables
• Oats
• Fruits

Benefits: Reduces estrogen dominance & supports digestion.

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✅ 4. Anti-Inflammatory Foods

• Turmeric
• Ginger
• Garlic
• Green tea

Benefits: Reduces cortisol & improves metabolism.

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✅ 5. Probiotics (Gut-Friendly Foods)

• Curd
• Buttermilk
• Fermented foods

Benefits: 90% serotonin is made in the gut, so good bacteria = better mood & hormone health.

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✅ 6. Foods that Support Thyroid

• Iodine: salt, seaweed
• Selenium: Brazil nuts, eggs
• Zinc: pumpkin seeds

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❌ Avoid These Hormone-Disturbing Foods

• Sugary foods
• Junk food
• White flour
• Excess caffeine
• Alcohol
• Processed snacks
• Plastic-packed foods (BPA)

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Lifestyle Tips for Hormone Balance

• Sleep 7–8 hours daily
• Exercise 30–40 minutes
• Reduce stress through yoga/meditation
• Stay hydrated
• Avoid late-night eating
• Maintain healthy body weight

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Conclusion

Hormones are the body’s natural regulators. Keeping them balanced is essential for good physical, emotional, and mental health.
By following a clean diet, managing stress, and adopting a healthy lifestyle, you can keep your hormones stable and prevent several diseases naturally.