The Delicate Balance: Is Stress Impacting Your Hormones?
In the fast-paced, always-on, and demanding world we live in, stress has become an inevitable part of our daily lives. From work pressures to personal challenges, stress can manifest in various forms and take a toll on our overall wellbeing.
We might often think of stress as a mental burden and overwhelming mental load, however it actually has an impact on you physically and physiologically too.
As a functional medicine nutritionist often working with clients struggling with symptoms of hormonal imbalance, PCOS, endometriosis, IBS, or infertility, one common factor that frequently emerges is chronic stress.
In this article we'll look at the intricate relationship between stress and hormonal balance, exploring the physiological mechanisms and offering insights into how a holistic approach to nutrition can help mitigate the impact of stress on our hormones.
The Stress-Hormone Connection
Our bodies are equipped with an intricate system known as the endocrine system, responsible for producing and regulating hormones. Hormones act as messengers, transmitting signals that control various physiological functions, including metabolism, reproduction, and our stress response. Cortisol, often referred to as the "stress hormone," is a key player. When we encounter stress, whether physical or psychological, our bodies initiate the "fight or flight" response, triggering the release of cortisol from the adrenal glands. While this response is crucial for survival in acute stressful situations, chronic ongoing stress can disrupt the delicate balance of hormonal production and regulation.
Cortisol has many functions, such as:
interacting with the central nervous system, affecting mood, memory, and cognitive function. It can help improve alertness and focus during stressful situations.
immunosuppressive effects, dampening the immune response. This helps prevent an overactive immune system and excessive inflammation during periods of stress.
acts as a natural anti-inflammatory agent by suppressing the release of inflammatory substances, which is essential in controlling inflammation associated with injuries or stress.
maintaining blood pressure by influencing vascular tone and promoting the reabsorption of sodium in the kidneys.
helps regulate blood sugar levels by promoting gluconeogenesis, the process by which the liver converts non-carbohydrate sources into glucose. This ensures a readily available energy source during times of stress.
All beneficial mechanisms designed to save us with acute, immediate stress - but you can see why they can become unhelpful with long-term stress and chronically elevated cortisol.
Impact on Sex Hormones
Chronic stress can significantly impact sex hormones, such as oestrogen, progesterone, and testosterone. High levels of stress, can mean the body prioritises cortisol production over sex hormone production. At the end of the day, the body is built for survival and if it feels like it’s in danger it will prioritise responding to this vs reproducing. This imbalance can result in irregular menstrual cycles, fertility issues, and even contribute to conditions like polycystic ovary syndrome (PCOS) in women.
For men, chronic stress may lead to decreased testosterone production, affecting libido, muscle mass, and overall reproductive health. Both genders may experience disrupted sleep patterns, exacerbating the cycle of stress and hormonal imbalance.
Thyroid Function
The thyroid, a small butterfly-shaped gland in the neck, it plays a crucial role in regulating metabolism and energy production. Chronic stress can negatively impact thyroid function, even triggering thyroid conditions. Imbalances in thyroid hormones can manifest as weight gain, fatigue, mood disturbances, and other symptoms that further contribute to the overall stress burden.
Gut-Brain Axis
Another critical aspect of the stress-hormone connection lies in the intricate communication between the gut and the brain, known as the gut-brain axis. Chronic stress can disrupt the balance of It can even impact things like stomach acid and digestive enzyme production - potentially reducing the absorption of nutrients from the food we’re eating.
What can I do about stress?
As a functional medicine nutritionist, my approach is rooted in addressing the root causes of health issues rather than merely alleviating symptoms. A holistic nutritional approach aims to support the body's resilience to stress and promote hormonal balance through targeted dietary interventions.
It might feel that factors are spinning out of control if your life, how can you manage stress when you have a demanding boss, intense workload, or hectic family life?
Well, I always work on hidden stressors first with clients. These are often the things we don’t think about that are actually triggering our stress response and adding to the burden. The best bit - they are easy-wins which you have a lot of control over and can often be addressed quickly. I’ll pull together an article on hidden stressors to identify soon - keep your eyes peeled.
In the meantime, these are some areas that can help to holistically support stress:
1. Nutrient-Rich Foods
Emphasising a diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats, provides essential nutrients that support hormonal balance and overall wellbeing. Making sure they aren’t any nutrient deficiencies is important, particularly as chronic stress can actually deplete the body of certain nutrients - which, in a cruel twist, is a stressor in itself on the body.
2. Adaptogenic Herbs
Incorporating adaptogenic herbs and mushrooms, can help the body adapt to stress and modulate cortisol levels. However, it’s really important to know your cortisol situation first as they can have different actions and if you work with the wrong thing it could make things worse. I like to do cortisol testing with clients and it’s always best working with a professional than potentially wasting money or making the situation worse.
3. Balancing Blood Sugar
Maintaining stable blood sugar levels through regular, balanced meals, adequate protein, healthy fats, and fibre, can prevent spikes in cortisol and support hormonal balance.
4. Stress Management Techniques
Encouraging clients to explore stress management techniques is really important. There are “biohacks” that can instantly switch you into the parasympathetic (rest and digest) nervous system, but it’s also about finding what really suits that individual.
As a functional medicine nutritionist, my goal is to empower individuals to make informed dietary choices that not only nourish their bodies but also mitigate the impact of stress on hormonal health. By understanding and addressing the root causes, we can work towards restoring harmony within the body and promoting overall well-being.
Worried about the impact stress may be having on your hormones, mood, or energy? Book a free chat below and we can talk about this more and how personalised nutrition may be able to help you.