Reaching Hormonal Balance through Emotional Health: 6 Strategies

When it comes to emotional health, its impact on our lives extends beyond just our mood and relationships. It is one of the key aspects of promoting longevity. Recent research has shown a strong link between emotional health and the regulation of various hormones, which play a critical role in our overall well-being.

In this article, we’ll explore the intricate relationship between emotional health and hormonal balance, shedding light on how nurturing our emotional well-being can lead to a healthier, happier, and longer life.

Emotional health has been linked to the regulation of various hormones that play a crucial role in our mood, stress response, and overall well-being. Below we list key hormones affected by our emotions.

Often referred to as the “stress hormone,” cortisol is released in response to stress and helps regulate our fight-or-flight response. Chronic stress and poor emotional health can lead to prolonged cortisol release, resulting in negative health consequences such as weight gain, sleep disturbances, and immune system suppression. ¹ Mikkelsen MB, Tramm G, Zachariae R, Gravholt CH, O’Toole MS. A systematic review and meta-analysis of the effect of emotion regulation on cortisol. Compr Psychoneuroendocrinol. 2020 Dec 11;5:100020. doi: 10.1016/j.cpnec.2020.100020. PMID: 35754452; PMCID: PMC9216322.PubMed Source

Positive emotions have been found to play a role in reducing cortisol levels, thereby mitigating the negative health effects associated with elevated cortisol. Engaging in activities that promote positive emotions, such as laughter, social connections, and relaxation techniques, can help regulate cortisol release and can speed up healing processes in the body.² Steptoe A, Wardle J, Marmot M. Positive affect and health-related neuroendocrine, cardiovascular, and inflammatory processes. Proc Natl Acad Sci U S A. 2005 May 3;102(18):6508-12. doi: 10.1073/pnas.0409174102. Epub 2005 Apr 19. PMID: 15840727; PMCID: PMC1088362. PubMed Source ³Fredrickson BL, Levenson RW. Positive Emotions Speed Recovery from the Cardiovascular Sequelae of Negative Emotions. Cogn Emot. 1998 Mar 1;12(2):191-220. doi: 10.1080/026999398379718. PMID: 21852890; PMCID: PMC3156608. PubMed Source

Thus, positive emotions can play a crucial role in regulating cortisol levels, which in turn can contribute to better health outcomes and overall well-being.

Sometimes called the “love hormone,” oxytocin plays a vital role in social bonding, trust, and empathy. Emotional health plays a crucial role in the regulation of oxytocin. Positive emotional experiences and healthy social connections can stimulate the release of oxytocin, promoting feelings of well-being and reducing stress.

Studies have shown that activities such as physical touch, acts of kindness, and engaging in supportive social interactions can increase oxytocin levels.⁴ Uvnas-Moberg K, Petersson M. Oxytocin, ein Vermittler von Antistress, Wohlbefinden, sozialer Interaktion, Wachstum und Heilung [Oxytocin, a mediator of anti-stress, well-being, social interaction, growth and healing]. Z Psychosom Med Psychother. 2005;51(1):57-80. German. doi: 10.13109/zptm.2005.51.1.57. PMID: 15834840. PubMed Source

Additionally, research has demonstrated that partner support is linked to higher oxytocin levels in the blood and the effect of this goes beyond just improved mental health but also has a cardioprotective effect.⁵ Grewen KM, Girdler SS, Amico J, Light KC. Effects of partner support on resting oxytocin, cortisol, norepinephrine, and blood pressure before and after warm partner contact. Psychosom Med. 2005 Jul-Aug;67(4):531-8. doi: 10.1097/01.psy.0000170341.88395.47. PMID: 16046364. PubMed Source

By fostering emotional health and nurturing positive social connections, individuals can effectively influence oxytocin levels, leading to improved well-being and stress reduction.

This neurotransmitter contributes to feelings of happiness and contentment. Low serotonin levels have been linked to depression and anxiety.

Studies have shown that massage therapy, a technique known to promote relaxation and emotional health, can increase serotonin levels in preterm infants.⁶ Field T, Diego M, Hernandez-Reif M. Preterm infant massage therapy research: a review. Infant Behav Dev. 2010 Apr;33(2):115-24. doi: 10.1016/j.infbeh.2009.12.004. PMID: 20137814; PMCID: PMC2844909. PubMed Source The findings suggest that practices that foster emotional health can have a positive impact on serotonin regulation. Another study highlighted lifestyle factors and natural interventions that can help increase serotonin levels in the brain, including exercise, exposure to bright light, and a balanced diet.⁷ Young SN. How to increase serotonin in the human brain without drugs. J Psychiatry Neurosci. 2007 Nov;32(6):394-9. PMID: 18043762; PMCID: PMC2077351. PubMed Source

Often associated with reward and pleasure, dopamine plays a role in motivation, attention, and the reinforcement of behavior.

It has been shown that engaging in activities that promote emotional health, such as pursuing hobbies or accomplishing goals, can stimulate dopamine release, leading to increased motivation and a sense of achievement.⁸ Ashby FG, Isen AM, Turken AU. A neuropsychological theory of positive affect and its influence on cognition. Psychol Rev. 1999 Jul;106(3):529-50. doi: 10.1037/0033-295x.106.3.529. PMID: 10467897. PubMed Source ⁹Berridge KC, Kringelbach ML. Affective neuroscience of pleasure: reward in humans and animals. Psychopharmacology (Berl). 2008 Aug;199(3):457-80. doi: 10.1007/s00213-008-1099-6. Epub 2008 Mar 3. PMID: 18311558; PMCID: PMC3004012.PubMed Source

Thus, by engaging in activities that foster positive emotions, we can stimulate dopamine release in our brains, which leads to enhanced feelings of happiness, motivation, and well-being

These natural painkillers and mood elevators are released during physical activities like exercise and laughter, and when the body feels pain.

Several studies have explored the connection between positive emotions and endorphin release. All of them yielded the same results highlighting that positive emotions increase blood levels of endorphins. They in turn help alleviate stress, reduce pain, and contribute to an overall sense of well-being.¹⁰ Dfarhud D, Malmir M, Khanahmadi M. Happiness & Health: The Biological Factors- Systematic Review Article. Iran J Public Health. 2014 Nov;43(11):1468-77. PMID: 26060713; PMCID: PMC4449495. PubMed Source Some studies indicated interesting findings that positive emotions can help “undo” the physiological effects of negative emotions, in part by promoting the release of endorphins.¹¹ Fredrickson BL, Mancuso RA, Branigan C, Tugade MM. The Undoing Effect of Positive Emotions. Motiv Emot. 2000 Dec;24(4):237-258. doi: 10.1023/a:1010796329158. PMID: 21731120; PMCID: PMC3128334. PubMed Source The findings suggest that positive emotions can have a beneficial impact on emotional health by counteracting the effects of stress and pain.

Emotional health and hormonal balance are essential for overall well-being, and the good news is that there are various strategies that can help to maintain and improve both. By adopting these scientifically proven practices, we can effectively enhance our emotional health, foster hormonal balance, and experience a better quality of life.