We discuss some of the long-term impacts of stress and how it can lead to hormonal problems down the road.
Hey guys! How are you all? I hope you’re having an amazing day so far! I’m taking an F45 strength class and have calls scheduled for the rest of the day.
In today’s post, I wanted to talk a little bit about stress. I talk to my clients every day and this is a very important topic. We are all stressed. It can be due to emotional, physical, or environmental stressors, and the results accumulate over time. When stress becomes chronic, it can unfortunately wreak havoc on the body, affecting things like digestion, the immune system, glucose tolerance, sleep, and hormones.
Today, I wanted to focus specifically on hormonal imbalances caused by stress and what you can do about it. Please note that as always, this post is not medical advice. Talk to your doctor about recommendations tailored to you and get the help and support you need. If you’re ever curious about functional lab testing to see how stress is affecting your body’s balance, email me at gina@fitnessista.com with the subject line TEST.
How stress can cause hormonal imbalance
When we are stressed, our body releases cortisol, which is known as the stress hormone. When in small amounts, cortisol can be helpful. It gives us energy and adrenaline to tackle the task at hand. When stressors are chronic, our body becomes flooded with excess cortisol and eventually stops responding as well. High cortisol eventually leads to low cortisol, giving us that feeling of apathy, fatigue, and exhaustion.
Cortisol can also interfere with the production of sex hormones, such as estrogen, progesterone, DHEA, and testosterone. Having a sufficient amount of these hormones is crucial for our menstrual cycles and reproductive health. High stress levels can also affect thyroid function, which plays a very important role in metabolism and energy.
When cortisol levels are high, it can lead to mood swings, weight gain, and mental health issues. The adrenal glands, which produce cortisol, become overworked, which can lead to adrenal fatigue. This is also called adrenal insufficiency, where the body does not respond to cortisol in the same way as before.
This ongoing imbalance can contribute to a variety of symptoms, from irregular menstrual cycles and fertility issues to fatigue, anxiety and depression.
Here are some things we can do about it:
How to handle stress-induced hormonal imbalance
Managing stress is one of the hardest, but one of the BEST things we can do for our health.
Here are some of my favorite strategies:
1. Adopt a regular exercise routine
Stress can be an amazing way to reduce stress, but it’s important to remember that exercise can be an additional stressor on the body, particularly if it’s especially prolonged and intense. General movement can help reduce cortisol levels, increases the production of endorphins (the body’s natural mood boosters), and is obviously a good thing for overall health. I’m sure many of my fellow readers are already active, but this is just a reminder to keep moving and keep exercise a part of your routine. Just make sure to alternate intensities and include at least 1-2 rest days each week.
2. Practice meditation and mindfulness
The impact of meditation and mindfulness strategies is profound. They help reduce cortisol levels and can make a huge difference in mood, productivity, focus, digestion, and sleep. Meditation can also help with insulin sensitivity!
It doesn’t have to be a formal meditation session. Instead, you can do things that help you feel at peace, like putting together a puzzle, reading a book, talking and walking with a friend, or staring at a wall in silence. The key is to take the zen feeling you have during these moments and carry it over into the chaos of the rest of your day. It’s easy to feel peaceful while you’re meditating, but how do you feel the rest of the day?
3. Maintain a healthy diet
The foods we eat can affect our hormonal balance. For example, many women create an adequate amount of estrogen, but are unable to detoxify it properly, which can lead to symptoms of estrogen dominance. You should make sure to consume plenty of leafy greens, broccoli, asparagus, artichokes, and healthy fats. Highly processed foods, sugar, and caffeine can also affect our body’s response to stress and our hormone levels. I like to include protein and plants in every meal, as well as plenty of healthy fats.
Blood sugar balance also makes a big difference. Make sure to include protein, carbs, and healthy fats at every meal and snack, try to walk or do some gentle exercise after high-carb meals, and I also like to eat starches and desserts LAST so the protein and fiber can blunt the glucose spike.
4. Prioritize sleep
Quality sleep is essential for hormone regulation. When you’re under extreme levels of stress (and chronic daily stress), sleep can be one of the first things to suffer, leading to increased cortisol levels. Aim to get 7-9 hours of sleep each night. If you need help getting better sleep, email me so we can work together. Troubleshooting sleep is one of my favorite things to do, because sleep is one of my favorite things!
5. Stay connected and seek support
I believe that face-to-face connections and support in real life are of enormous value. Surround yourself with friends and family who will lift you up and not constantly drain your energy and joy. Talking about stress can help alleviate it, and it’s also empowering to know that you’re not alone. If you’re feeling overwhelmed, seek support from a therapist or counselor.
6. Incorporate stress relief techniques into your routine
Just like the mindfulness component, incorporate activities that bring you JOY every day, such as a hobby, spending time in nature, crocheting, reading, etc. Even when the entire day feels like one giant mess, it’s worth it, even if it’s just for five minutes.
A friendly reminder that managing stress isn’t just about reducing it in the moment, but about creating long-term habits that impact your overall well-being and happiness.
If you struggle with stress or suspect you might be dealing with a hormonal imbalance, check out this post on how to combat stress. It’s an old post, but I still agree with these tips. 🙂
So tell me, friends: what are some of your daily stress-reducing habits?
Kisses and hugs
