Stress has become an all-too-familiar part of our daily lives, often impacting our physical and emotional wellbeing in profound ways. While we might recognise stress as a mental burden, its effects ripple throughout the body, particularly influencing our hormonal balance. When we experience stress, our body activates the hypothalamic-pituitary-adrenal (HPA) axis, releasing a cascade of hormones, including cortisol, that prepare us to respond to perceived threats.
However, chronic stress can lead to sustained high levels of these hormones, resulting in hormonal imbalances that may disrupt various bodily functions, including metabolism, reproductive health, and mood regulation. Understanding the intricate relationship between stress and hormonal health is essential for promoting overall wellness and finding effective strategies to cope with life's challenges. In an earlier blog we looked at how this affects our reproductive hormones, particularly women’s menstrual cycle. Today we’ll look at other body systems and the impact stress can have on them.
Insulin Resistance
Chronic stress is often associated with unhealthy behaviours such as poor diet, lack of exercise, and inadequate sleep, which can lead to insulin resistance. Insulin resistance can cause fluctuations in blood sugar levels, further affecting hormonal balance, particularly in relation to polycystic ovary syndrome (PCOS), which often manifests with elevated androgen (male hormone) levels. Furthermore, insulin resistance is a precursor to diabetes type 2.
Insulin resistance is when cells become less responsive to the insulin that is produced in the pancreas. Insulin helps cells to absorb the sugar that is released into the bloodstream. When the cells become resistant to insulin, it means the sugar remains free floating in our blood. This is how the above conditions listed start.
Thyroid Function
Stress can also impact thyroid function. The thyroid hormones regulate metabolism, energy levels, and overall hormonal balance. Elevated cortisol can inhibit thyroid hormone production, leading to symptoms such as fatigue, weight gain, and depression. Similar to insulin resistance, this can cause a whole host of chronic disease down the line which is best avoided.
Poor thyroid function is also associated with infertility, anxiety and insomnia.
Inflammation
Chronic stress can lead to increased inflammation in the body, which can negatively affect the endocrine system - the system responsible for all hormone production. This can cause hormonal imbalances all over the body - thyroid, insulin, reproductive, adrenals. As the body perceives it is under constant stress, it prioritises body functions vital for survival, and depresses the function of the immune system. This means the body's defence system is reduced and inflammation levels increase from both internal and external forces. Cytokines, an inflammation marker, are raised during times of stress, and they disrupt many hormone signals within the body.
The consequences of having a hormonal Imbalance includes:
Menstrual Irregularities: Changes in cycle length, missed periods, or heavy bleeding (see Part 1 for more detail)
Mood Disorders: Increased anxiety, irritability, and depressive symptoms due to imbalances in serotonin and other neurotransmitters.
Weight Changes: Weight gain or loss resulting from metabolic disturbances.
Loss of Libido: Due to a change in sex hormones, both men and women can experience a decline or total loss of libido.
Sleep Disturbances: Insomnia or poor-quality sleep, often exacerbated by hormonal irregularities.
Increased Sickness: Due to chronic stress, the immune system remains suppressed, leading to increased chances of getting sick and feeling constantly run down.
Risk of long term disease: Long term or chronic stress can increase the risk of chronic disease such as heart disease, diabetes, obesity, anxiety and depression.
However, there are some very easy ways to manage stress and maintain a hormonal balance.
Stress Management Techniques
Practices such as mindfulness, meditation, yoga, deep breathing exercises, and physical activity can help reduce stress levels. Even 10 minutes a day can help!
Healthy Lifestyle Choices
A balanced diet rich in whole foods, regular exercise, and adequate sleep can support hormonal balance. It can sound easier said than done sure, but start with small swaps. A big salad with a good serve of protein instead of a Pret sandwich for lunch. A 15 minute walk during your lunch break, or turning your phone off 30 minutes before bed so you can wind down and have a great nights sleep!
Limit Mood Enhancing and Sugary Drinks & Food:
Coffee, soft drinks, sugary snacks all have a significant impact on our hormones. Stick to having no caffeine after midday to help with sleep, and limit sugar as much as possible.
Consultation with Healthcare Provide:
If hormonal imbalances persist, it may be beneficial to seek advice from healthcare professionals who can recommend appropriate testing and treatments. This is really important for women if you’re looking to conceive in the next few years.
The relationship between stress and hormonal imbalance is complex and highlights the importance of managing stress effectively to maintain hormonal health. By understanding this connection, you can take proactive measures to support your hormonal balance and overall well-being.
If you're worried about health, stress levels or fertility please seek the guidance of a qualified health nutritionist. By choosing the right professional and getting on top of your health, you'll be able to better manage your stress and improve your overall health.
Kelly Mulhall
Registered Nutritional Therapist, Health Coach, Master SIBO Practitioner
Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations.
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