How Stress Affects Hormonal Health

Stress is a common factor for most people in today’s fast-paced lifestyle. We experience stress in our personal and professional lives, which is expected and sometimes welcomed. Stress is necessary to get tasks done, but living with high-stress levels can severely impact our overall health. One key area that is affected by stress is our hormonal health. This blog post will explore how stress impacts our hormonal health and how to manage it.
Hormones are the body’s chemical messengers and responders. Your hormones regulate metabolism, growth and development, mood, and reproductive health. A disruption in the body’s balance of hormones leads to a wide range of health problems.
Here are some of the ways that stress can affect hormonal health:
1. Cortisol
The “stress hormone”, Cortisol, is released by our bodies in response to stress. Cortisol helps the body react to stress by increasing blood sugar levels. Unfortunately, this suppresses the immune system and increases your appetite. Consistent stress may lead to high cortisol levels, which disrupts the balance of other hormones and bring on health problems like weight gain, sleep disturbances, and a weakened immune system.
1. Thyroid hormones
Stress can negatively affect the production of hormones in the thyroid gland. Our metabolism and energy levels are regulated by the thyroid gland. Prolonged periods of stress can decrease thyroid activity, slowing metabolism and leading to weight gain, fatigue, and other health complications.
1. Sex hormones
Stress affects the balance of sex hormones (estrogen, progesterone, and testosterone) in the body. Due to stress, an imbalance in any of these hormones can cause menstrual irregularities, fertility problems, and decreased libido.
1. Insulin
Our bodies need and use insulin, a hormone that regulates blood sugar levels, to help use digested foods as energy. Chronic stress causes the pancreas to produce and releases less insulin. This can give rise to insulin resistance, higher blood sugar levels, and an increased risk of type 2 diabetes.
1. Growth hormone
Chronic stress causes decreased growth hormone levels, leading to reduced muscle mass, increased body fat storage, and slower healing of injuries. Low growth hormone levels in adults have been known to cause depression, temperature sensitivity, bone fractures, weak physical strength and stamina, and more.
Managing Stress and Hormonal Imbalance
Reduce the impact of stress on hormonal health by practicing or incorporating healthy lifestyle habits. You understand that you must be mindful of your diet and take the initiative to maintain physical activity, but what exactly can you eat and do? Here are some food and exercise suggestions that will help you manage your stress.
Lean Protein
Not consuming enough protein can lead to loss of muscle mass and less immunity, so your protein source really matters. Lean proteins will have less saturated fat, decreasing cholesterol and sodium intake.
• Fish/Tuna
• Chicken Breast (without skin)
• Eggs
• Salmon
• Beef
• Mackerel
Protein to Avoid
Avoid consuming processed meats due to their high calories, high saturated fat, and high sodium levels.
• Hotdogs
• Hot wings
• Bacon
• Fried chicken
• Chicken with Skin
• Sausages
Good Fats
Healthy fats are essential to decrease the inflammation that cortisol brings to your body.
• Salmon (high in omega-3 fatty acids)
• Avocados
• Olive Oil
• Peanuts
• Almonds
• Walnuts
Fats to Avoid
While highly delicious, saturated fats do not help our bodies and severely impact our health.
• Ice Cream
• Coconut Oil
• Palm Oil
• Butter
• Anything Fried
• Animal Lard
• Fatty Meats
Healthy Carbs
We need carbohydrates in our bodies, but the quality of carbohydrates matters. Processed foods interfere with your mission to decrease the effects of stress on your body. We recommend the following carbohydrates:
• Fruits
• Vegetables
• Whole Grains
• Beans
Carbs to Avoid
Unfortunately, the most delicious carbs have refined grains, which are cheap and readily available for our consumption. These refined grains raise cortisol levels as well as increase inflammation:
• Bread
• Cookies
• Candy
• Breakfast Cereals
• Potato Chips
• Alcohol (especially sweet alcoholic drinks)
Now, you know that eating right is one of the critical actions in balancing your hormones. While meditation, exercise, and getting enough sleep are effective stress management techniques, what can you do today to reduce your cortisol levels?
• Walk: taking a 15-30 minute stroll to your neighborhood or a park will help you breathe more oxygen, positively increasing your heart rate. It will help you reduce the dreaded shoulder tension stress brings.
• Play with Pets: your furry friends can help you reduce your stress levels. By simply petting them or playing with them, your cortisol levels decrease.
• Yoga: taking a relaxing yoga class can not only reduce cortisol levels but also reduce inflammation.
Exercises to Avoid
There is a misconception that every exercise will bring the same benefits. While exercise is a positive action, not all types of exercise give you the same benefits. If anything, the following exercises will increase your cortisol levels:
• 10 Mile Hikes
• 30 Minute Runs
• Cross Fit
• Hot Yoga
In conclusion, stress can profoundly impact our overall hormonal health. By being proactive and caring for our mental and physical health, we can maintain a healthy hormone balance and prevent health complications.