The Impact of Stress on Your Hormones
Stress is virtually unavoidable in today’s modern world, and the more we learn about how stress can impact our hormone levels, the more worrisome this can become. Studies show that 3 out of 4 Americans experience stress at levels that cause them to experience a range stress-related physical symptoms. Stress can manifest itself in stomach upsets, insomnia, headaches, elevation of blood pressure, changes in appetite and muscle tension and pain. Over half of stress sufferers claim that fatigue is their most frequent symptom. Similarly, studies on stress and hormones have shown that stressful situations can have a significant impact on the endocrine system, and even contribute to conditions such as Graves’ disease.
While everyone has stress in their life at some points, learning to identify the triggers as well as symptoms you might be experiencing which are related to elevated stress is critical for long-term health. If you’re worried that the amount of stress you are experiencing may be affecting your health, take a moment to see if you’re experiencing any of these common hormone problems which are often linked to stress.
There are, of course, many other hormones which are affected by stress and can have a dramatic impact on your day to day health. Avoiding and managing stress in a healthy way, in order to maintain hormonal balance, is key to long-term health and happiness.
Adrenals glands – The adrenal gland is responsible for controlling the production and release of hormones in response to stress. Unfortunately many people today live extremely stressful lives which causes the adrenal gland to experience what is known as adrenal fatigue. However before that happens, the adrenals are in a state of high output meaning they are overproducing cortisol. This excess cortisol in the blood over time leads to increased cravings, belly fat, weight gain, high blood pressure, and increased susceptibility to infections. After a while the adrenals tap out, moving into fatigue. The symptoms of adrenal fatigue are very similar to the symptoms of low thyroid function.
Thyroid – The thyroid controls how quickly the body uses energy, the amounts and types of proteins it produces and also regulates how sensitive the body is to other hormones. The thyroid, like many other hormone-producing glands is regulated and largely controlled by the adrenal glands. Symptoms of low thyroid and adrenal can look like:
Always tired despite getting plenty of sleep
Feeling like your brain is “in a fog”
Cold even when others are comfortable
Can’t lose weight or keep weight off despite a healthy diet
Stress not only suppresses the production of thyroid hormones, but also can trigger autoimmune disorders like Graves or Hashimotos.
Catecholemines – Catecholemines are the hormones that are responsible for the ‘fight or flight’ phenomenon. Along with cortisol, they are responsible for making the body react to stress, adverse or challenging situations. This is helpful in short-term stressful situations because it keeps the blood and oxygen flowing to the most important parts of the body for survival. But with long-term stress, these sustained levels of catecholemines lead to blood sugar spikes, and overload for the heart.
Sex hormones – Estrogen is responsible for regulating the menstrual cycle and keeping things like bones, blood vessels, the heart and even hair production nice and healthy. The hormone progesterone is manufactured when a women ovulates, and triggers changes to the lining of the uterus in preparation for an implanted egg. This hormone is also responsible for the changes and maintenance of the uterus throughout pregnancy Stress suppresses the production of BOTH hormones, and the imbalance of these hormones are responsible for things like fibroid, endometriosis, infertility, and even early menopause.
Testosterone is also important in both men and women. It is primarily responsible for maintaining the physical, mental and sexual health throughout life. Most people know it to be the major contributor to libido and performance, however it’s also stimulates hair growth, and triggers the development of bone, muscle and skin. It is also a major factor in regulating mood, and when in proper balance will help ensure a general sense of happiness and well-being. Decrease levels of testosterone can lead to chronic fatigue, loss of muscle strength and mass, vaginal dryness or painful sexual intercourse, sudden absence of menstruation, low libido, erectile dysfunction, the inability to have an orgasm and depression.
Growth Hormone – Growth hormone is responsible for regeneration, repair, and healthy brain, muscles, joints, and cardiovascular system. Long term stress causes suppression of GH production, causing decreased muscle mass and exercise capacity, increased belly fat, chronic fatigue, abnormalities in lipid profile and markers of cardiovascular risk, decrease in bone mass, memory loss, and premature aging.
In order to help demonstrate the effects of stress, try this exercise. Imagine a time when you were extremely stressful, fearful, or worried about something. See what you saw, hear what you heard, and feel what you felt. Notice your heartbeat, your breathing, and the tension you carry in your muscles.
Next, imagine a time where you felt completely relaxed, happy and at ease. Again, try to see what you saw, hear what you heard and feel what you felt. Take note of your heartbeat, your breathing and your muscles. Take a deep breath when you are done.
What did you notice about your physical state when you were worried, fearful and stressed? Increased heart rate? Faster, or uneven breathing? Lots of tension in shoulders and other muscles? This is the constant impact that stress has on a body.
Prioritizing and putting yourself forward is one key way to get ahead of stress and escape the effects it has on your physical and emotional wellbeing. Here are six sure-fire ways to prevent stress from wreaking havoc on your hormones.
Eat – This is a rather controversial tip, as stress eating has become largely a source of our obesity epidemic. However, there are certain healthy foods that actually decrease stress levels without giving you extra empty calories. Foods to turn to in moderation when you feel yourself stressing out include dark chocolate (70% or greater), turkey, bananas, citrus fruits, oatmeal, nuts and seeds (including walnuts, almonds, flax, and pumpkin seeds), salmon (and other wild seafood), spinach, and certain herbal teas (chamomile, peppermint, and green tea). These stress reducing foods work by increasing the serotonin, decreasing cortisol levels, increasing the immune response and decreasing muscle tension. Keep in mind that indulging in unhealthy foods to comfort your stress can be more damaging than good, so if you are going to go to food for comfort keep to the foods mentioned above to bust up stress in a healthy way.
Sleep – It is recommended to get at least 7-8 hours of sleep nightly. Some people who sleep less than that on a regular basis may need to consider taking mid day naps to get in that rest. Getting enough rest is the main way the body regenerates, and renews itself. This is because this is also the time when the adrenals are replenishing, the growth hormone is secreting, and the thyroid is converting it’s hormones to a more active form. It’s best to create a bedtime routine to let your body know that it’s time to power down before sleep. This can include the usual before bedtime rituals like brushing your teeth, taking a shower or bath, or even reading. However, if you are one of those people who gets caught up in TV shows, or whose work takes you past your bedtime, you might consider setting yourself a ‘go to bed’ alarm. Remember, the environment is stronger than your own will power.
Laugh and play / play and laugh – There is scientific truth to back the old adage “laughter is the best medicine”. Laughter actually reduces stress hormones like cortisol, epinephrine, and dopamine while enhancing endorphins and other feel good neurotransmitters. It also improves the immune system by increasing the effectiveness of the T-cells which help fight infections in the body. Finally, laughter brings focus away from anger, guilt, and sadness and promotes community among even strangers. Playing gets you active and creates laughter, so play! Watch funny movies, tell jokes, honor your inner child.
Get moving – Whether it’s a casual stroll in the woods or an intense kickboxing class, getting your body moving is a great way to let off some tension. If you are taking a relaxing walk, it is much like meditation (that comes next), and if you are engaging in intense physical activity, endorphin release will give you a nice euphoric feeling to combat and help you to release the stresses of the day. Exercising also warms and loosens the muscles, lowers cortisol levels and strengthens the immune response and heart. Most of all, engaging in some sort of moderate intensity movement lets you blow off some steam. So pick your activity and just get moving!
Connecting with someone you love – Ever wonder why you usually want to call our best friend or a close family member when you are feeling extremely stressed? The answer is that you are most likely reaching out for emotional connection from that person that you care about. We are social beings by nature and emotional connection is paramount in every aspect of our lives. This is the experience of intimacy of which there are many levels and types. Whether by phone, or in person a soothing voice can dissolve stressful feelings in difficult times. Hugs are a great way to connect with people you have a rapport with at home or at work. Next time a friend or colleague is stressing out, offer them a hug. You might see surprise in their eyes, but underneath (even if they say no), they’ll know you care.
Meditating – Meditation comes in many forms and can be done virtually anywhere. Some think that meditation means sitting cross legged on the floor chanting (and sometimes it is), but meditation is really just the process of focusing the mind on a particular thing or activity. This can be as simple as a deep breath or two, a short prayer, or a walk in a quiet place. It can also come in the form of repetitive hobby like knitting, painting, or scrapbooking as mentioned earlier. Yoga is a form of movement meditation that lowers the blood pressure, increases flexibility, and improves peace of mind. Listening to music and dance can also be forms of meditation. Sometimes just sitting still in silence clearing the mind is just what you need to reset your day. For a little treat visit this link: for a six-minute relaxation that can be accessed anytime: https://www.youtube.com/watch?v=Rd1V_rPM_9E
Taking on a relaxing hobby can be form of meditation. Taking on hobbies like knitting, sewing, gardening, painting, or crossword both stimulates the mind while relaxing it at the same time. The repetition of this kind of activity allows for the mind to go into a trance like meditative state that gives the brain a rest from stressful circumstances. Engaging in these activities also trains the brain to relax when doing any type of repetitive activity.
Dr. Maiysha Clairborne is a holistic family physician, medical acupuncturist, life balance coach, and certified NLP/Hypnotherapy and Timeline Therapy Practitioner. The founder of Mind Body Spirit Wellness Inc, The Wellness Blueprint, and DocSupport MD, Dr. Clairborne focuses helping her clients achieve and maintaining physical, emotional, and spiritual balance through her various wellness and coaching programs. Her website (https://create-your-blueprint.
