There’s something called the ‘H-P-A-axis’, which is helpful to understand in order to appreciate the impact of stress on your body, physically, cognitively and emotionally.
‘Axis’ basically means connection or coordination, and in this case I am referring to a line of communication between your brain and your adrenal glands.
H = the hypothalamus (the control centre of the brain) P = the pituitary gland in the brain A = the adrenal glands; two small glands that sit on top of your kidneys
Anything that is a gland releases hormones and the hormones released by the adrenals are adrenaline and cortisol, in response to threat or stress.
The Fight or Flight Stress Response
This is known as the body’s “fight or flight” stress response, which is designed to provide the body and brain with the energy and cognition it needs to fight or flee from a threat, which in our caveman days would have been a sabre toothed tiger.
The “Fight or flight” response is also known as sympathetic nervous system activation. The opposite of this is “rest and digest” mode, which is when the parasympathetic nervous system is activated.
The problem we have today for our health is that modern day stress DOES NOT require us to fight or flee, but the brain and body don’t know the difference between a genuine threatful situation that we DO need to flee from and a worry about a sick loved one for example.
Now, many of us are chronically in a state of stress when the stress response was only meant for acute, few and far between stress or threat. Acute stress is a temporary response to immediate challenges and tends to resolve quickly once the stressor is removed.
What is Chronic Stress?
Chronic stress is like a never-ending storm cloud hanging over your head. Unlike the occasional stressful event, chronic stress lingers for weeks, months, or even years. It often stems from persistent stressors such as a demanding job, ongoing financial struggles, or a chronic illness. When you’re unable to effectively cope with these stressors, they can take a significant toll on your mental health, leading to anxiety, depression, and even cardiovascular disease. Understanding chronic stress is crucial because it helps us recognize the importance of stress management in maintaining our overall well-being.
The Natural Stress Response
Imagine you’re suddenly faced with a dangerous situation—your heart races, your palms sweat, and you feel a surge of energy. This is your body’s natural stress response, also known as the “fight or flight” response. When you perceive a threat, your hypothalamic-pituitary-adrenal (HPA) axis springs into action, releasing stress hormones like cortisol and adrenaline. These hormones prepare your body to either confront the threat or escape from it by increasing your heart rate, blood pressure, and energy levels. While this response is essential for survival, chronic activation can lead to health issues, making it vital to understand and manage our stress response.
The HPA Axis and Stress Hormones
The HPA axis is like the body’s command centre for stress management. It involves a complex network of interactions between the hypothalamus, pituitary gland, and adrenal glands. When you encounter stress, the HPA axis triggers the release of stress hormones such as cortisol and adrenaline. These hormones orchestrate a series of physiological responses to help you deal with the stressor. However, when the HPA axis is constantly activated due to chronic stress, it can lead to negative effects on both physical and mental health. Understanding the HPA axis and its role in stress can empower you to take steps towards better adrenal health and overall well-being.
Modern Day Stressors and Threats are MANY and Everywhere. Here are Some Examples:
In today’s fast-paced world, stressors are everywhere. Here are some common modern-day stressors that many of us face:
- Work-related stress: Long hours, high pressure, and job insecurity can make work a significant source of stress.
- Financial stress: Debt, poverty, and financial uncertainty can weigh heavily on your mind.
- Relationship stress: Conflict, divorce, and social isolation can strain your emotional well-being.
- Health-related stress: Chronic illness, pain, and disability can be constant sources of worry.
- Environmental stress: Pollution, climate change, and natural disasters can create a sense of unease.
- Technological stress: The constant connectivity of social media, email, and digital devices can be overwhelming.
Recognising these stressors is the first step towards managing them effectively.
The Adrenal Glands and Their Hormones
The adrenal glands also make the body’s supply of DHEA, which is an androgen hormone along with testosterone. DHEA is used to make testosterone and if the adrenal glands are always too busy making the stress hormones, they make less DHEA, and therefore also less testosterone.
As part of the “fight or flight” response, adrenaline is released into the bloodstream first, to provide an instant flood of energy/fuel to the heart, brain and muscles so they can fight or flee from the problem.
Shortly afterwards, cortisol is released to help us sustain the fight or flight response for a little bit longer.
Once the stressor (e.g. the sabre-toothed tiger) is out of the way, adrenaline levels return to normal after about 20 minutes and elevations in cortisol will remain in the system for about a day before returning to normal levels. Then, we shouldn’t need the stress response to be activated again for a long time – ideally and as was the case historically.
However, in our modern world many people are facing stressors and threats chronically (e.g. chronically sad or unhappy / busy / poor diet / dysfunctional relationships / financial concerns / rising cost of living / pandemics / big life events).
Puttinh people into a state of chronic stress, with a chronically activated “fight or flight” response.
Over time, chronically elevated levels of cortisol take its toll on the body and mind and the H-P-A-axis becomes dysregulated.**Once H-P-A-axis dysfunction is at play, chronically high levels of cortisol soon become chronically low levels of cortisol.
H-P-A-axis dysfunction has a very significant impact on sex hormones (production and how well they are broken down after use), thyroid hormone production, metabolism, mood, energy, sleep, inflammation, brain health, immunity, heart health and more.
Symptoms and Situations Resulting Chronically Elevated Cortisol
- Sleep disruption / insomnia / sleep no longer restorative / ‘tired but wired’
- Poor memory, poor decision making, trouble focusing, brain fog
- Low energy and fatigue, especially in afternoon/evening
- Chronic inflammation (which might cause joint pain, muscle aches + pains, headaches, brain fog, fatigue, trouble losing body fat)
- Always on “high alert”
- Increased anxiety
- Suppressed / low immunity
- Hormonal imbalances (sex hormones, thyroid hormone, growth hormones) including no ovulation in your cycles resulting in no progesterone being made
- Digestive issues
- Belly fat and increased visceral fat
- Raised blood pressure
Chronically elevated levels of cortisol take its toll on the body and mind. Having too much cortisol in the blood can lead to various health issues and should be addressed through lifestyle changes.
Symptoms and Situations Resulting From Chronically Low Cortisol
- Fatigue, particularly on waking
- Low mood, depression, low motivation, anxiety, poor resilience, low tolerance.
- Chronic inflammation (which might cause joint pain, muscle aches + pains, headaches, brain fog, fatigue, trouble losing body fat)
- Low blood pressure, faintness or dizziness when getting up from lying or sitting down
The HPA axis is an important and empowering concept to understand. Once you understand the MANY types of stress in our modern world and its impact on this axis AND the axis’s impact on your health, you can start to take empowered action!
Maintaining normal cortisol levels is crucial for overall well-being, as both high and low levels can negatively affect health. Monitoring caffeine intake as part of a balanced diet can help manage cortisol levels and reduce stress. Additionally, cortisol, often referred to as the ‘stress hormone,’ plays a significant role in managing stress. Learning to effectively manage stress through lifestyle changes and strategies, such as physical activity and mindfulness, is essential for better mental and physical health.
Effects of Chronic Stress on Physical Health
Chronic stress doesn’t just affect your mind; it can have serious consequences for your body too. Here are some of the ways chronic stress can impact your physical health:
- Weight gain and obesity: Stress can lead to unhealthy eating habits and weight gain.
- High blood pressure and cardiovascular disease: Chronic stress can raise your blood pressure, increasing the risk of heart disease.
- Weakened immune system: Prolonged stress can make you more susceptible to illnesses.
- Digestive problems: Conditions like irritable bowel syndrome (IBS) can be exacerbated by stress.
- Sleep disturbances: Insomnia and sleep apnea are common in those experiencing chronic stress.
- Hormonal imbalances: Stress can disrupt the balance of hormones, leading to issues like thyroid dysfunction and adrenal fatigue.
Understanding these effects highlights the importance of stress management in maintaining both physical and mental health. Taking steps to reduce stress can help lower your cortisol levels and improve your overall well-being.
