Stress is a normal part of our daily lives, but if the amount of stress in your life becomes overwhelming there are ways to support yourself through it. Responding to stressful life events trigger the release of stress hormones, which can impact on our health and well-being. Understanding these hormones helps when it comes to figuring out how to manage stress effectively. Find out about stress hormones - what they are, how they function, and why it's essential to keep them under control. We'll also discuss techniques that can help counter chronic stress and holistic approaches to stress management. And adaptogens - herbs that support balanced stress hormones. So, sit tight and get ready to learn everything you need to know about managing your stress hormones.
Understanding stress and hormones
Stress is a natural response to demanding situations. Stress hormones like adrenaline (also called epinephrine) and noradrenaline (also called norepinephrine) play a crucial role in the body's stress response, impacting the central nervous system and neurotransmitters like serotonin and dopamine. It can have both physical and psychological effects, especially on the immune system, blood flow, and hormone levels. To manage stress, it's really useful to learn the different ways that stress can appear in your life. By doing so, we can figure out which coping mechanisms work best for us. When it comes to managing muscle tension, head tension, and digestive upsets that often appear alongside stress, techniques like mindfulness, exercise, and deep breathing can be helpful places to start. Natural supplementation, healthy eating, building a support network and seeking guidance from healthcare providers are other important strategies.
The science behind stress:
Stress is a physiological response that involves your whole body. The hypothalamus, a vital component of the brain, plays a crucial role in initiating the stress response.
When we encounter stressful situations, the hypothalamus responds by sending signals to the sympathetic nervous system, which trigger a cascade of events in the body. The sympathetic nervous system is responsible for the "fight or flight" mode you've probably heard about. One of the key outcomes is the release of stress hormones like cortisol and adrenaline into the bloodstream. These hormones help prepare our bodies to get away from the perceived threat. This involves increasing our heart rate, blood flow, and amount of glucose available in the blood - so our muscles can use it quickly for energy. These changes are fantastic when it comes to getting our A into G and removing us from dangerous situations.
But when stress is not able to be resolved - maybe it's not something we can easily run away from (like 100+ unopened emails or a complicated relationship) - stress can become chronic.
Chronic stress can have detrimental effects on our overall health, impacting the immune system, digestion, and metabolic and cognitive function. Understanding the science behind stress and its impact on our bodies is essential for effective stress management.
What are stress hormones and their function?
Stress hormones are chemicals released in response to stressors, such as cortisol, adrenaline (or epinephrine), and noradrenaline (or norepinephrine). They prepare the body for a fight-or-flight response and regulate bodily functions like blood pressure and glucose levels.
The role of adrenal hormones in stress management
Cortisol and adrenaline are secreted by the adrenal glands. The adrenal glands respond to the pituitary gland, which receives information from the hypothalamus. The adrenal glands are part of the HPA axis (that stands for hypothalamus, pituitary and adrenal), which ultimately create hormones that enable us to respond to what's going on in our environment. These hormones assist the body in responding to stress and play a vital role in maintaining balance during stressful situations. When adrenal hormones are out of balance, it rarely means good news for our health. This again emphasises how important it is to manage adrenal hormones for our overall well-being. Understanding the role of adrenal hormones in stress management allows us to focus on strategies that ensure we are supporting a healthy stress response. By doing so, we can train our bodies to adapt, become more resilient and prevent the negative consequences associated with chronic stress.
Cortisol: the primary stress hormone
When thinking of stress at a biological level, one of the first things that comes to mind is cortisol. Cortisol is our primary stress hormone, and a key player in the stress response. Its role is to support blood sugar levels, metabolism, and immune function (to name just a few). However, when cortisol levels remain high for prolonged periods, it can take a real toll on our well-being. That's why supporting healthy cortisol balance is essential for effective stress management. Some common strategies you can incorporate into your daily routine to support cortisol balance include exercise, meditation, and getting enough sleep. You can find more suggestions in our blog Everything you need to know for stress support. By prioritising these activities in your daily routine, you can support your overall well-being and reduce the impact of stress on your body.
Why is it essential to manage stress hormones?
Getting to know your stress triggers and prioritising self-care that supports balancing your body's stress response is crucial for maintaining a healthy body and mind. Not to mention it will lower your risk of developing unwanted health outcomes in the future. There's no better time to start than today - and your body will thank you for it.
Dealing with alarm stage of stress: adrenaline and noradrenaline
During the alarm stage of stress, the body enters a state of high alert. In this stage, stress hormones such as adrenaline and noradrenaline are released in response to perceived threats. These hormones act on various systems within the body, triggering a physiological response. The heart rate increases, blood vessels constrict, and blood flow redirects to essential organs like the brain and muscles. This heightened state of alertness prepares the body to fight or flee from the perceived danger. Understanding the body's response during the alarm stage is crucial in effectively managing stress. By implementing stress-reducing techniques, such as deep breathing exercises or engaging in activities that promote relaxation, the body can build resilience and learn to return to a state of balance.
The impact of long-term stress hormones on health
Prolonged activation of stress hormones can lead to the development of chronic health issues. High levels of cortisol can make affect your immune function long term. Managing stress hormones is crucial for supporting long-term health and avoiding unwanted health problems.
Taking steps to reduce chronic stress will deliver tangible results to how you feel overall. This includes practicing stress management techniques - like exercise, meditation, and getting enough sleep. These techniques help support relaxation, and support healthy cortisol levels, insulin response, appetite, relaxation and immune function. Making lifestyle changes to reduce stress can also contribute to supporting healthy weight management, heart health, and overall well-being.
How can you support your stress hormones?
The best way to give your body the support it needs is to analyse your daily routine and find where you can carve out time to practice relaxation.
5 healthy habits for stress
- Regular exercise
- Relaxation techniques like meditation and yoga
- Prioritising self-care
- Prioritising sufficient sleep
- Seeking social support
These 5 habits can really help keep stress hormones in check, so it's key to find time to do at least some of these things on the regular. A great way to go about this is creating a plan or routine where you're meeting your external requirements (like deadlines a work) AND your internal requirements (like your need for rest, relaxation and fun). You could sit down weekly or monthly to give what your immediate future looks like some thought. By doing this, you'll help create a habit of seeing where you may encounter more stress and where you can give yourself support. You'll be setting yourself up for success.
Techniques to counter chronic stress
When it comes to counteracting chronic stress, there are several techniques that can be effective. Here are some suggestions:
- Engaging in stress-reducing activities, such as deep breathing exercises, to help calm the mind and relax the body
- Practicing mindfulness and being present in the moment
- Incorporating regular physical activity into your routine to increase endorphin production
- Creating a support system and seeking professional help when needed
- Finding healthy ways to cope with stress, such as engaging in hobbies or journaling
- Creating a routine that ensures you get adequate sleep
- Consuming a diet that supports well-being, as described in our blog Best foods to help your body manage stress
- Exploring whether adaptogens or other supplemental support could be right for you
What are adaptogens?
Adaptogens, natural herbal substances used for centuries, help the body build resilience to stressors. They support healthy cortisol levels, adrenal glands, energy, immune health, and overall well-being. Incorporating adaptogens into your routine could be a great way to support in managing chronic stress.
Adaptogens to support hormonal equilibrium
These herbal remedies can support balanced stress hormones like cortisol and adrenaline, which supports relaxation and feelings of calmness. They support healthy hypothalamus-pituitary-adrenal (HPA) axis function.
The best adaptogen supplements
Do adaptogens sound like they might be right for you? We've got some great resources where you can learn more. Some popular places to start would be to read more about Ashwagandha and Siberian Ginseng, or browse our Rhodiola selection.