Could Your Fatigue Be Linked to Hormone Health?

Here’s a look at how certain hormones can impact your energy levels and expert advice on how to spot the signs of hormonal fatigue.

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If you constantly feel like it’s a drag to get through an entire waking day or totally wiped out even if you’ve been sleeping well, you know the struggle. Fatigue is not uncommon. In fact, Americans report feeling sleepy on an average of three days a week, with many noting that it negatively affects their day-to-day life, according to research by the National Sleep Foundation. What’s even more intriguing: Women are the group that report feeling the most sleepy—3.4 days a week on average compared to men who report feeling sleepy 2.7 days a week.

Why are women more tired than men? That’s a loaded question, but we can start to address it by looking at one of the key differences between men and women: hormones, or chemical messengers that help one part of our body communicate with another.

Key Energy-Regulating Hormones 

Several hormones play vital roles in maintaining energy levels and preventing fatigue: thyroid, cortisol, and gonadal hormones (estrogen and testosterone). These hormones are integral to the body’s energy regulation system, and disruptions in their balance can lead to chronic fatigue and other health issues, explains Caroline Messer, M.D., an endocrinologist at Fifth Avenue Endocrinology and Founder of Well by Messer.

Thyroid hormones

Tiny but mighty hormones your thyroid gland produces—triiodothyronine (T3) and thyroxine (T4)—act like conductors in your metabolic orchestra, regulating how efficiently your body converts food into usable energy. When your thyroid is functioning optimally, you experience consistent energy throughout the day, explains Dr. Messer. However, an imbalance in these hormones can throw the whole system off-kilter, leading to significant energy issues. “For instance, hypothyroidism, characterized by low levels of T3 and T4, often results in fatigue and sluggishness, while hyperthyroidism also causes tiredness because the body is essentially in overdrive, which can eventually lead to exhaustion,” she says.

Cortisol

Cortisol, often referred to as the stress hormone, is produced by the adrenal glands and plays a pivotal role in the body’s stress response, giving you that extra energy to deal with demanding situations. Here's where things get interesting: cortisol has a sweet spot. “When it's working optimally, [cortisol] ensures you have enough energy (glucose) in your bloodstream to conquer daily tasks and manage stress effectively,” says Dr. Messer. “But, like a sugar rush that crashes later, chronically high cortisol levels can backfire, leaving you feeling drained and fatigued.” On the other hand, insufficient cortisol can lead to a condition called adrenal insufficiency, resulting in constant tiredness.

Insulin

Insulin, produced by the pancreas, controls blood glucose levels by facilitating glucose uptake into cells for energy production, explains Sunjya Schweig, M.D., integrative family physician and Founder of California Center for Functional Medicine. “When blood glucose levels rise, insulin is released to help cells absorb glucose, reducing blood sugar levels and providing energy,” he says. “Insulin dysregulation, such as in diabetes, can lead to significant energy imbalances and fatigue.”

Estrogen

Estrogen plays a crucial role in women's health in regulating the menstrual cycle, maintaining bone density and promoting cardiovascular well-being, explains Dr. Messer. “During menopause, when estrogen levels drop, many women experience fatigue and a decrease in energy,” she says. Estrogen is also a precursor to neurotransmitters like serotonin, which can influence our mood and motivation. In other words, higher serotonin levels might give us an energy boost, and lower levels may do the opposite.

Testosterone

While often associated with men, testosterone is also crucial for women, supporting muscle mass, bone density, and overall vitality, notes Dr. Messer. Like in men, testosterone in women may contribute to increased energy levels by helping to regulate metabolic rate, which can influence energy production. Dr. Messer notes that it also helps maintain muscle mass, which can contribute to a higher basal metabolic rate and potentially more energy throughout the day.

Hormonal Imbalances That CanLead To Fatigue

Several hormones play a key role in whether or not we feel unnecessarily fatigued. Here’s how imbalances in their levels can leave you feeling drained and unmotivated.

• Thyroid dysfunction: Hypothyroidism and hyperthyroidism are common causes of fatigue. “Hypothyroidism, marked by low thyroid hormone levels, slows down metabolism, leading to persistent tiredness, weight gain, and depression,” says Dr. Messer. “Conversely, with excess thyroid hormones, hyperthyroidism initially boosts energy but eventually causes fatigue due to the body being constantly overdriven.”
• Adrenal insufficiencies: Adrenal insufficiencies, including Addison's disease and adrenal fatigue (HPA axis dysfunction), also contribute to fatigue. “Addison's disease, an autoimmune condition, results in insufficient cortisol and aldosterone production, causing chronic fatigue, muscle weakness, and weight loss,” Dr. Messer says. “Adrenal fatigue suggests prolonged stress depletes cortisol production, leading to fatigue and lethargy.”
• Sex hormone imbalances: Imbalances involving one or more of the sex hormones, estrogen, progesterone, and testosterone, can play a significant role as well. “Menopause in women, characterized by declining estrogen levels, leads to fatigue, mood swings, and sleep disturbances,” says Dr. Messer. “In men, decreased testosterone levels, known as andropause, reduce energy, muscle mass, and overall vitality.”

How To Know If Your Fatigue Is Hormonal—Or Not

According to Dr. Messer, endocrine or hormonal disorders often present with nonspecific symptoms, including fatigue. It’s important to think about your sleep, activity, and nutrition habits, as they can influence your levels of fatigue. When fatigue is persistent or unexplained, it's critical to consider the possibility of an endocrine disorder. “In patients with known endocrine conditions, the onset of fatigue may signal the development of a related disorder or complication, so it’s important to seek medical advice from an endocrinologist if you find yourself in this position,” she says.

Endocrinologists are medical doctors who focus on the endocrine system, the network of glands responsible for producing hormones that influence everything from metabolism to mood and sleep. Through a comprehensive evaluation, they might order blood tests to measure your hormone levels and other diagnostic tests to get a complete picture. This helps identify any underlying hormonal imbalances that might be sapping your energy.

What To Do To Get Your Hormones In Check

Unfortunately, there is no one quick fix or magic pill that can fix hormonal issues you might be having, notes Allison K. Rodgers, M.D., a board-certified reproductive endocrinologist and fertility specialist at Fertility Centers of Illinois. There are, however, some lifestyle interventions that may help.

Eat a nutrient-rich diet

Dietary changes and nutritional interventions are crucial for supporting hormonal balance and reducing fatigue. “A diet rich in whole, unprocessed, and fresh fruits and vegetables will provide you with essential vitamins and minerals,” explains Dr. Rodgers. “Processed sugars can lead to the release of the hormone insulin and a feeling of ‘crashing,’ so low glycemic index foods need to be paired with fats and proteins so the insulin levels don’t spike and crash.”

Adequate iodine and selenium intake, found in seaweed, fish, dairy products, Brazil nuts, eggs, and sunflower seeds, is also required to support thyroid function, notes Dr. Schweig. “A healthy gut microbiome, supported by probiotics from yogurt, kefir, fermented foods, and prebiotics from garlic, onions, and bananas, is also essential for hormone metabolism and reducing inflammation.”

Keep stress levels in check

High cortisol levels can disrupt the balance of other hormones like insulin, thyroid hormones, and sex hormones, warns Dr. Schweig. “Prolonged elevated cortisol can cause adrenal fatigue, increased blood sugar levels, weight gain, and compromised immune function,” he says. “Effective stress management techniques, such as mindfulness, meditation, yoga, and adequate rest, can help regulate cortisol levels and improve hormonal balance.”

Get adequate sleep

Try your best to get the recommended 7 to 9 hours of sleep each night, per the Centers for Disease Control and Prevention (CDC). “If you’re a woman, you will likely need 8 or more hours of sleep most of your cycle, with your luteal phase being a key area where more sleep is often needed,” says Jolene Brighten, N.D., a functional medicine naturopathic doctor and founder of Rubus Health. “Make sure you create an environment conducive to sleep—one that’s dark, cool, and quiet.”

Exercise regularly

Exercise isn't just about building muscle and burning calories; it's also crucial for maintaining hormonal harmony. Regular physical activity helps regulate insulin levels, improve metabolic function, reduce stress, and stimulates the release of endorphins, enhancing mood and energy levels,” says Dr. Schweig. “It also supports maintaining a healthy body weight, which is crucial for hormonal balance—for instance, body fat can produce estrogen, and excess fat can lead to estrogen dominance, particularly in postmenopausal women.”

But remember, moderation is key, even (and perhaps especially) when it comes to exercise. While exercise is fantastic, pushing yourself too hard without adequate rest and proper nutrition can disrupt other hormones like cortisol and thyroid hormones. Listen to your body, find an exercise routine you enjoy, and let it be your partner in achieving optimal hormonal health and vibrant energy levels.

Stay on top of your medical checkups

Routine medical check-ups and blood tests can detect hormonal imbalances early, allowing for timely intervention and treatment, explains Dr. Schweig. “In addition to communicating how you’ve been feeling, including your levels of fatigue, with your healthcare provider, it may be worth it to inquire about certain supplements like vitamin D, magnesium, B vitamins, and adaptogenic herbs like ashwagandha, rhodiola, and holy basil that may help support hormone balance and adrenal function,” he says. “Alternative therapies, such as acupuncture, balance energy flow, alleviate stress, improve sleep, and support overall hormonal health, and mind-body practices such as tai chi and qigong promote relaxation, reduce stress, and enhance well-being.”

Read the original article on Shape.