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The role of stress, how it impacts the body and how can we do to support!
Stress is a natural response when there is a 'threat' or 'danger' to our well-being. Our body then goes into a 'fight or flight' response. Imagine you're out on a hike and encounter a grizzly bear; we go straight into fight or flight mode. This response allows us to get ready, gain extra energy, and become hyper-vigilant to flee from the threat. Once the threat is gone, our body returns to rest and digest mode.
Stress comes in 3 ways:
Physical - Sedentary lifestyle, spinal compression (posture), injuries, lack of sleep
Chemical - Pesticides, blood sugar dysregulation, dehydration, environmental toxins, tap water, alcohol, etc.
Psychological - Deadlines, finances, relationships, kids, fear, health, etc.
Whether we are being chased by a bear or dealing with family stress, our body doesn't know the difference—it reacts the same! In today’s world, we are bombarded with stressors, and when stress becomes too frequent, it begins to have detrimental effects on our mind and body..
What happens physiologically?
The HPA axis represents the relationship between the hypothalamus, pituitary gland, and adrenal glands. When the body responds to a stressor (physical, chemical, or emotional), the HPA axis is activated. Activation of the HPA axis triggers a response to release stress hormones like cortisol, epinephrine, and norepinephrine from the adrenal glands.
These hormones instantly raise blood pressure and blood sugar levels to transport blood with nutrients to the heart, brain, lungs, and muscles so we can manage the stimulus. Once the stressor is gone, hormone levels drop, and we return to homeostasis.
How does stress impact the body?
Stress and gastrointestinal health
- Stress can impact the speed of digestion, either too fast or too slow, which can negatively affect the digestive system.
- Decreases stomach acid secretion, decreases pancreatic enzyme secretion and bile flow can impair digestion and lead to nutrient deficiencies.
- Stomach acid is designed to kill off pathogens, so decreased stomach acid increases the risk of dysbiosis
Stress and immune system
- Stress negatively impacts the digestive system in many ways, which is where 70-80% of our immune system resides.
- Stress also suppresses secretory IgA (our gut lining defense).
- Stress increases gut permeability (leaky gut), causing the immune system to overreact.
Stress and inflammation
- Cortisol is considered anti-inflammatory, but when the adrenals are exhausted and cortisol is low, inflammation can go unchecked.
- Stress and inflammation go hand in hand; stress increases inflammation, and inflammation causes stress on the body.
Stress and hormone health
- Stress increases blood sugar, which can disrupt the body’s response to insulin and increase the risk of diabetes.
- It can also increase fat accumulation around the abdomen.
- Cortisol lowers the conversion of thyroid hormone T4 to T3, which can mimic symptoms of adrenal fatigue.
Stress and cardiovascular
- Chronic stress increases blood pressure, blood sugar, triglycerides, and chronic inflammation, which can eventually lead to cardiovascular disease, blood sugar dysfunction, or stroke.
- Stress accumulates fat, and fat cells are highly metabolically active, producing inflammatory messengers, increasing the risk of metabolic syndrome and cardiovascular disease (CVD).
Signs & Symptoms
When stressors become too overwhelming, it’s hard for the body to keep up, which can lead to adrenal fatigue or burnout. Signs & symptoms of adrenal fatigue/burnout include:
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Irritability
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Fatigue
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Mood swings
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Attention or focus problems
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Sick more often than others
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Not restful in morning
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Head or neck tension
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Sensitivity to bright lights
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Poor sleep
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Gastrointestinal changes like constipation, diarrhea, bloating, or gas
How to restore HPA Axis?
Restoring adrenal fatigue and HPA dysfunction is best achieved through various lifestyle modifications, such as focusing on routines, balancing circadian rhythm, getting adequate sleep, maintaining a clean diet, and managing stressors. These routines will reduce stress and build resilience to future stressors.
Our diet:
Our diet is one of the biggest stressors for the adrenals due to blood sugar imbalances. When we eat highly processed carbohydrates and sugars, our blood sugar spikes and then crashes once the pancreas overproduces insulin. When blood sugar levels crash, we rely on the adrenal glands to balance them out. Incorporating more low glycemic, complex carbohydrates will balance blood sugar levels without causing imbalances.
Caffeine in food and beverages should be limited or removed completely to restore the HPA axis since caffeine can increase cortisol secretion and also activate the HPA axis.
Restorative Sleep
Sleep is crucial for restoring balance to the HPA axis. Poor sleep can negatively impact how your body responds to stress, leading to increased cortisol levels. To support optimal sleep, maintain a regular sleep schedule (even on weekends), minimize technology, blue light, and sound at least 1 hour before bedtime. To aid in sleeping, try herbal teas, essential oils, blackout curtains, reading, and journaling before sleep.
Clearing the Mind
Meditation is a practice that can help reduce stress, improve overall well-being, and heighten a state of relaxation. Reaching a state of relaxation through meditation can switch your nervous system from a sympathetic dominant state to a parasympathetic state. When our body is in a parasympathetic state, it can regenerate, cortisol secretion lowers, blood pressure decreases, and inflammation decreases.
Moving the body
Exercise can be wonderful for the body, but it is also a stressor. If you are overwhelmed with adrenal fatigue, intense exercise can do more harm than good. Regular exercise can help combat stress by improving mental health and resilience to stress.
Supplements to help support body during stress
It’s important to seek advice from a healthcare practitioner before taking certain supplements to help support the body when stressed. Every individual is different and reacts to stress differently, so it’s important to know if your issues may involve high levels of certain hormones or low levels. This is why it’s essential to work with a practitioner to determine what may be recommended for your condition. Supplements that can help are:
Vitamin C - Fueling the adrenals with Vitamin C can help revitalize and restore.
B Vitamins - Particularly B5, B6, and B12.
Adaptogenic herbs- Rhodiola, Maca, Licorice, Ginseng, and Ashwagandha.
Magnesium - Adrenals deplete magnesium, and 99% of people are deficient in magnesium. Magnesium supports sleep, energy, and relaxation.
Minerals - Adrenals deplete minerals because they demand minerals to function.