Autumn marks a transitional period, not only for nature but also for the human body. As the days get shorter and temperatures drop, apart from the cozy evenings and rainy nights, our hormones also change. This means that we experience hormonal balance changes that can affect our mood, psychology, appetite, and overall well-being. These changes, particularly in women, can affect their menstruation, libido, and mood.

The 6 most critical hormonal changes that you should pay attention to are below.

Serotonin: The mood hormone

Due to a decrease in sunlight, serotonin, which regulates mood and emotional well-being, decreases in the fall months. This can cause feelings of sadness or even symptoms of Seasonal Affective Disorder (SAD), particularly in people who are sensitive to seasonal changes.

How to deal with it: In order to boost the levels of serotonin in your body, it’s advisable to increase your physical activity, follow a balanced diet with tryptophan-rich foods (such as nuts and dark chocolate), and expose yourself to daylight. Also, a good night's sleep can boost your mood and help you feel happier and emotionally stable.

Cortisol: The stress hormone

Fall can also be accompanied by an increase in cortisol, the stress hormone. Changes in routine, the pressures of everyday life, and the transition from summer holidays to work or college increase stress levels and can cause imbalances in our cortisol levels. If you feel extra stressed during the fall, there is probably an imbalance in your stress-related hormones.

How to deal with it: Stress is not always easy to overcome, especially when we have to deal with many obligations and a tight schedule. However, proper stress management and some relaxation techniques, such as yoga, meditation, and reasonable time organization, can help reduce cortisol levels. If you think your stress levels are high, reduce your caffeine intake and substitute one cup of coffee with tea.

Leptin and Ghrelin: Hormones that regulate appetite

As temperatures drop, leptin and ghrelin, the hormones that work together to regulate appetite, show modifications. Leptin, which reduces appetite, decreases, while ghrelin, which increases it, goes up, thus causing a natural tendency for increased food consumption, especially fast food and unhealthy snacks. Combined with a poor sleep schedule and limited time to follow a balanced diet, these hormones can show a significant imbalance.

How to deal with it: Nutrition is essential in this case, so a balanced diet and consuming nutritious and healthy foods, such as fruits and vegetables, can help maintain weight and reduce overeating. Pay specific attention to snacking as well.

Melatonin: The sleep regulator

With less sunshine in the fall, melatonin production, the hormone that regulates sleep, increases. Increased melatonin can cause drowsiness, fatigue, and disturbances in the circadian rhythm, which is the natural sleep-wake rhythm. This negatively affects mood and can lead to lower energy and concentration levels during the day.

How to deal with it: To mitigate the effects of this hormonal change, it is essential to ensure you are exposed to natural light in the morning and maintain a stable sleep schedule.

Hormonal changes in the period

Hormonal changes during fall can affect women's menstrual cycles. Shorter days and elevated cortisol levels may disrupt the cycle, making it more irregular or painful. Also, the increase in melatonin can affect the production of hormones such as estrogen and progesterone, exacerbating any premenstrual symptoms.

How to deal with it: Regular exercise and a balanced diet with foods rich in vitamin D and magnesium can help regulate the cycle and relieve menstrual symptoms.

Changes in libido

Reduced exposure to sunlight and hormonal fluctuations also affect testosterone and estrogen levels linked to sex drive. In the fall, there is likely to be a decrease in libido, especially in women, due to the reduction in serotonin levels and energy.

How to deal with it: Regular physical activity, avoiding excessive stress, and communicating with your partner are key strategies for maintaining sexual well-being.

Hormonal changes in the fall are normal but can significantly affect our psychology, mood, appetite, and overall well-being.

However, a balanced lifestyle, with adequate physical activity, good nutrition, and proper stress management, can help reduce the effects of these hormonal fluctuations and promote psychosomatic health.