Everyone experiences stress from time to time. From a full inbox to emotional worries or an unexpected deadline. In the short term, stress can keep you alert and help you focus. But long-term (chronic) stress? That has a big impact on your mood, sleep, energy and hormones. In this blog you will read how stress affects your hormones, and what you can do to better support your body.
Stress activates your HPA axis
When you experience stress, your body reacts immediately. This happens through the HPA axis: a collaboration between your hypothalamus, pituitary gland and adrenal glands. Together, these three make up your stress response system.
When stressed, your adrenal glands produce the hormone cortisol, also known as the "stress hormone. Cortisol makes you react quickly, your blood pressure rises, your blood sugar rises (for immediate energy), and your immune system is temporarily suppressed.
In itself, nothing wrong with that. But if this stress response is continuously "on," the system becomes overloaded, and that affects all sorts of other hormones.
Why your stress system always takes precedence
Your body is focused on survival. Therefore, during periods of stress, priority is given to the HPA (stress axis) at the expense of other hormonal systems:
● The HPG axis (hypothalamus - pituitary - sex organs), which regulates your sex hormones such as estrogen, progesterone and testosterone.
● The HPT axis (hypothalamus - pituitary - thyroid), which controls your metabolism and energy levels.
Your body does not see reproduction or optimal metabolism as a priority when stress is imminent. Very logical in the short term, but in the long term, this can lead to symptoms such as cycle problems, reduced fertility, sluggish thyroid or burnout.
The hormonal domino effects of stress
Chronic stress triggers more than just cortisol. It also affects:
Thyroid hormones
Long-term elevated cortisol levels can slow the conversion of the thyroid hormone T4 to the active T3. Your metabolism slows down, which can lead to fatigue, cold hands/feet and difficulty concentrating.
Sex hormones
As your body puts energy into stress management, the production of sex hormones such as progesterone becomes less of a priority. This can lead to PMS symptoms, a disrupted cycle or fertility problems.
Insulin & blood sugar
Cortisol temporarily raises your blood sugar, giving your body quick energy. But long-term, it can lead to insulin resistance, energy dips, cravings and fat storage around your belly.
Melatonin (sleep hormone)
Cortisol and melatonin work in opposite directions. Lots of cortisol in the evening inhibits melatonin, making it harder for you to fall asleep or sleep restlessly.
What do you notice about this in everyday life?
You can recognize the influence of stress on your hormones by symptoms such as:
● Irregular menstruation or aggravated PMS
● Sleeping badly or waking up at night
● Fatigue or a "wimpy head
● Increased craving for sweet or salty foods
● Suffers from panic, agitation or irritability
● Weight gain, especially around your abdomen
● Skin problems such as acne or eczema
What can you do?
You can't always avoid stress, but you can learn how to support your body:
Breathing and relaxation exercises
A few minutes a day of conscious breathing or meditation helps calm your nervous system.
Sufficient rest and sleep
Go to bed on time and limit screen time in the evening. Get at least 8 hours of sleep per night and a regular sleep-wake rhythm.
Nutrition for your adrenal glands
Magnesium, vitamin C and B vitamins support your stress axis.
Tailored exercise
Quiet exercise such as walking, yoga or light strength training works to relieve stress. Avoid exercising too intensely if you are already overworked.
Listen to your body
Do you have long-term symptoms? A hormone test can help to gain insight into the cause of your complaints and address them in a targeted way.
Summary
Stress is not just something you feel mentally. It affects your physical system deeply, especially your hormones. Your stress axis (HPA axis) is always given priority during times of stress, which causes other systems, such as those of your reproduction (HPG axis) and thyroid (HPT axis), to slow down. This can lead to symptoms as diverse as fatigue, sleep problems, cycle complaints, mood swings and weight gain. Understanding how this works gives you the tools to make conscious choices in your diet, exercise and rest periods. It's not a quick fix, but with small adjustments you can help your body recover better from stress.
