Hormones and Stress: A Guide to Balance
Last week we talked about stress and provided a practical guide to stress management that you can read here.
Today I wanted to talk about our hormones and how three, in particular play a vital role in our health and wellbeing.
The Three Primary Hormones
Adrenaline: Fuels the fight-or-flight response. The adrenal glands triggers increased blood glucose and fatty acids for energy production by:
Increasing blood glucose and fatty acids for energy.
Expanding bronchial tubes for better oxygen intake.
Suppresses digestion and redirects blood flow to muscles and limbs for quick movement.
Cortisol: Produced by adrenal cortex and Regulates alertness, inflammation, and fat storage.
Chronic overproduction weakens the immune system, disrupts metabolism, and impairs healing.
Insulin: Manages blood sugar by storing glucose as glycogen in the liver.
Imbalances lead to insulin resistance and potential weight gain or diabetes.
Characteristics of Hormones
Essential for survival, influencing both conscious and unconscious actions.
Govern autonomic functions like metabolism and stress responses.
Chronic stress and poor diet can lead to hormonal imbalances, triggering self-catabolism—the body breaking down its own tissues.
The Stress Response
Stress affects everyone differently, often shaped by upbringing and environment. Key immediate responses include holding breath, sweating, and restlessness, driven by adrenaline and cortisol surges.
Short-Term Effects:
Elevated blood sugar and cholesterol.
Increased heart rate and blood pressure.
Energy directed to muscles, away from digestion and immune systems.
Long-Term Effects:
Increased risk of heart disease, weight gain, and immune suppression.
Impaired digestion, metabolism, and reproductive health.
Chronic Stress and Hormonal Imbalance
Stress triggers adrenaline and, over time, cortisol release.
Elevated cortisol impacts fat metabolism, leading to belly fat accumulation and insulin resistance.
Chronic stress creates a cycle of fatigue, poor dietary choices, and metabolic dysfunction.
Breaking the Stress Cycle
To combat the effects of stress and restore hormonal balance:
Practice mindfulness: Techniques like deep belly breathing, meditation and calming exercises can reduce cortisol levels.
Be active: Exercise helps burn excess glucose and triglycerides, preventing their storage as fat. (Use the “Train, don’t drain” and listen to your body to avoid overtraining.)
Rest: Get adequate sleep to support hormone response and production
Surround yourself with positivity: Spend time with supportive people who uplift you.
Reflect on your needs: Ask yourself grounding questions such as, “Do I have safety, food, love, and warmth in my life?”
Final Thoughts
Hormones play a pivotal role in how our bodies respond to stress. By managing diet, lifestyle, and stressors effectively, we can achieve hormonal balance and enhance overall well-being. Remember, the path to resilience starts with awareness and small, actionable steps. Start by removing things that don’t support our goals and replace with something that will support you.