Stress and Hormones: What Happens Inside Your Body?

Introduction 

Have you ever thought about what occurs in your body when you're under stress? 

Why does your heart race, stomach feel like it's in knots, or why can't you sleep?

Stress and hormones are linked to one another. When you feel pressure, fear or overwhelmed with situations around you-your hormones will release and create a chain reaction of chemicals in your body; these stress hormones affect almost all of the organs in your body.

Should you feel short-term effects of stress-they may help protect you; however, chronic stress can lead to imbalances of your hormone levels, and have negative effects on both physical and emotional health.

Within this complete guide you will learn:

* What effect stress hormones will have within your body

* What happens to your body while experiencing the effects of stress

* The effect of cortisol on both the brain and immunological systems

* The chronic effects of stress on the hormones within our body

* Ways to restore balance of your stress hormones naturally

Lets look deeper into our bodies together!

What Are Hormones and Why Are They Important?

Hormones are chemical messengers produced by the glands of the endocrine system and traveling through the blood stream to help regulate:

* Growth

* Metabolism

* Mood

* Reproduction

* Sleep

* Energy Levels

* Immune System

Hormonal shifts as a result of stress can cause significant physical and/or emotional responses.

What Happens in Your Body During Stress?

Stress can engage your body's "fight or flight" response. The hypothalamic-pituitary-adrenal (HPA) axis manages this crisis response. Here is how this happens:

• You perceive a threat.
• The hypothalamus signals the pituitary gland.
• The pituitary sends hormones to the adrenal glands.
• The adrenal glands produce hormones to deal with the perceived threat.

The major hormones released during the stress response are:

•  Cortisol
• Epinephrine / adrenaline
• Norepinephrine/noradrenaline

The whole process happens in seconds.

Cortisol is the primary hormone that responds to stress. Although often called the "stress hormone," cortisol's functions are too numerous to recount, including:

• Regulating blood sugar levels
• Regulating metabolism
• Suppressing inflammation
• Aiding memory formation

When stimulated by constant/stressful situations, cortisol remains elevated too long, leading to:

• Weight gain
• Memory problems
• Anxiety
• Poor sleep
• Hormone imbalance
• Weakened immune system

Epinephrine (often called "adrenaline") prepares the body for immediate action. It can cause:

• Increased heart rate
• Increased respiratory rate
• Dilated pupils
• Increased blood pressure

While epinephrine can help during life-threatening emergencies, it can cause major problems when epinephrine is chronically stimulated due to workplace pressures, financial pressures, and emotional stress.

How Chronic Stress Disrupts Hormonal Balance

So, let’s delve deeper into how chronic stress affects many different hormones in our body beyond just cortisol. Here are some other hormone systems that chronic stress impacts:

• Thyroid hormones
• Insulin
• Sex hormones (estrogen, testosterone)
• Melatonin
• Growth hormone

Let’s take a look at each of these systems of hormones and their relationship to chronic stress.

According to the World Health Organization, chronic stress affects millions of people in the worldwide.

Stress and Thyroid Hormones

Your thyroid is the gland that controls your metabolism.

Long-term stress can hinder the thyroid function by:

• Reducing levels of the T3 hormone
• Slowing your metabolism
• Increasing your feelings of tiredness

The symptoms of chronic stress on the thyroid can include:

• Gaining weight
• Feeling cold a lot
• Having your hair thin out or fall out
• Low energy levels

Many individuals believe that they are lazy or have a poor diet when in fact it is their chronic stress that is causing their thyroid issues.

Stress and Insulin Resistance

Cortisol increases the level of sugar (glucose) in your bloodstream so that there is energy readily available for you in an emergency situation (flight or fight response). However, when you are experiencing constant stresses in life, the glucose level in your bloodstream remains elevated.

This constant elevation of the glucose level in your bloodstream over time can cause:

• Insulin resistance
• Cravings for sugars
• Increased risk for developing type II diabetes

This is why increased levels of stress often lead to individuals becoming overweight.

Stress and Reproductive Hormones

Stress also affects your reproductive hormones, including estrogen, progesterone, and testosterone.

For women, chronic stress can lead to:

• Irregular cycles
• Worsening of PMS
• Fertility problems
• Hormonal acne

For men, chronic stress can lead to:

• Reduced levels of testosterone
• Low libido
• Feelings of fatigue
• Change in mood

Because of these issues when men and women experience chronic stress for long periods of time it will negatively affect sexual desire.

Stress Hormones and Sleep

1. Melatonin regulates our sleep.
2. Cortisol released in the night can inhibit melatonin synthesis.

Consequently, a few problems that arise when you have high cortisol levels:

• You have trouble falling asleep
• You'll wake up at three o'clock in the morning
• You won't be able to get restorative sleep

Due to the poor quality of sleep, cortisol increases again - creating a cycle.

Stress Hormones and Immunity

1. Cortisol reduces inflammation (in the short run)
2. Long-term stress will suppress immunity.

You may have:

• A lot of colds
• Slow to heal wounds
• Recurrent infections

This is a commonly overlooked side effect of having an imbalance of stress hormones.

Stress and the Brain: Effects of Hormones on Mental Health

Stress hormones affect your brain directly.

High levels of cortisol will influence:

• Your hippocampus (the area that creates memories)
• Your amygdala (the area responsible for fear)
• Your prefrontal cortex (the area involved in decision-making)

The affect of having an elevated level of the stress hormone can lead to:

• Memory issues
• Brain fog
• Anxiety
• Depressive symptoms
• An inability to concentrate

This connects very strongly to past blogs that you have written concerning stress and memory (internal links here).

Physical Indications That Your Hormones Are Out Of Balance From Stress

• Unexplained Fatigue
• Increased Belly Fatness
• Unexplainable or Sudden Weight Gain
• Hair Loss Caused By Stress
• Acne
• Mood Swings
• Desire for Carbohydrate Foods
• Muscle Tension
• Headaches
• Digestive Problems

These symptoms may be indicative of elevated levels of stress hormones.

What Is the Time Frame For Stress Hormones to Normalize Again?

Cortisol will usually go back to its base level of functioning after an acute episode of stress in a matter of hours.

Chronic stress recovery can take:

• Mild cases could take Weeks,
• Burnout could take Months,
• Can take additional time if lifestyle doesn't change.

Our body has an innate ability to recover from stressors but must receive assistance with the recovery process.

How Can I Regain My Hormones Back to Their Apex Level Naturally?

Now we want to improve hormone levels and see how we can make the biggest impact with respect to improving our overall well-being.

1. Get Better Sleep

• Fixed Sleep Schedule
• No Phone Before Sleeping
• Dark / Cool Room

Sleeping is the fastest way to decrease cortisol levels.

2. Exercise Regularly but NOT Excessively

Mild exercise will lower cortisol levels as well.

The best exercises you can engage in that would benefit you the most would be:

• Walking
• Weight Lifting
• Yoga
• Swimming

Don't over-train (too much training increases cortisol) finding a balance is the most effective.

3. Deep Breathing Techniques / Reset Your Nervous System

Examples of the resources that will activate the parasympathetic nervous system include:

• Box Breathing
• 4-7-8 Breathing
• Cold Water Face Splash

4. Consume Foods That Support Your Hormones

Eat the following:

• Protein,
• Good Fats,
• Leafy Greens,
• Omega-3's,
• Foods High In Magnesium,
• Limit Your Caffeine / Sugar.

5. Cut Back On Chronic Psychological Stressors:

• Set Boundaries,
• Decreasing News Media Consumption
• Practice Mindfulness & Meditation
• Seek Therapy/Guidance If Needed

Mental Stress Will Directly Impact Your Hormonal Levels.

Stress has a strong connection with hormones.

When you experience chronic stress, it has almost an "invisible" effect on how your body works (like your metabolism, sleep, mood, and immune system).

Knowing what happens in your body during stress gives you a sense of power over it.

Your body is not malfunctioning when under pressure; it is reacting positively.

Improving sleep quality, reducing stress levels, and ensuring your nervous system is supported will ultimately help to return hormonal balance to your body, enabling you to create long-term health outcomes.