What is the connection between hormonal balance and stress? How does the “hit or run” mechanism affect us? What are the long-term effects of untreated stress on our hormonal system and is there a way to correct them? Dr. Judit Bérczy, endocrinologist and internist at the Endocrine Center, answered the questions.
Fight or run: what is the stress response?
Many people have already heard about the so-called stress response, that is, the way our body reacts to a stressful situation. During the “hit or run” reaction, our heart beats faster, our pupils dilate, and we start sweating. If the situation drags on or the stress reaction is not resolved through active movement, for example, the digestive and reproductive systems slow down and almost shut down due to the survival mode, since they do not need to be active to escape or attack. That’s why it’s logical if someone is in a stressful situation for a long time, which cannot be managed, for example, you may have digestive problems as well as fertility problems.
– Every hormone has an optimal level in the body, which can be used to maintain hormonal balance.
And when hormones such as cortisol are released in greater quantities as a result of stress, other hormones such as TSH (thyroid stimulating hormone), insulin and sex hormones can be suppressed. And this imbalance can have many physical, mental and spiritual effects. For example, too much cortisol causes the body to produce less progesterone in the second half of the menstrual cycle, which can lead to estrogen dominance.
And since progesterone is a natural “antidepressant”, ultimately mood disorders can appear and fertility can also be severely reduced. The good news is that the balance can be restored with a suitable lifestyle and, if necessary, treatment – Dr. Bérczy summarizes the information.
4 stress management tips to restore hormonal balance
Anti-inflammatory diet
In a very simplified way, it can be said that fresh foods consumed in the least processed form, lean proteins, “good fats”, such as unsaturated fatty acids found in seeds, nuts, virgin olive oil, whole grains, vegetables and fruits contain antioxidants and contain other substances that can suppress inflammation in our body. (It is worth noting that obesity itself maintains a continuous, low-level inflammation.) It is worth consulting a dietician to it is possible to build a diet based on Mediterranean dietary principles, yet personalized to support hormonal balance.
Exercise outdoors
With outdoor exercise, we can not only positively influence our mood, but according to a study, even 20 minutes a day spent in nature reduces the level of stress hormones. It is best to move outside, even just a light jog or brisk walk. If you are currently feeling tense or nervous, it is better if you choose a non-intense workout, because it will also increase the cortisol level for a short time. In such cases, it is better to try forms of exercise that affect the parasympathetic nervous system, such as tai chi, yoga or even a series of non-strenuous stretches.
Good sleep hygiene
7-8 hours of good quality sleep a day is absolutely necessary for all the processes that maintain a healthy balance to take place in the body. Sleep deprivation and nights with sleep disturbances not only raise the cortisol level, but they also significantly weaken the resilience to the stress response. To this end, it is important to learn about and develop optimal sleep hygiene (this includes the right mattress and pillow, as well as a regular bedtime and the avoidance of electronic devices), and in case of persistent sleep problems, to visit a somnologist, i.e. a sleep specialist.
Specialist medical help
- Disruption of the hormonal balance and the resulting conditions and diseases should definitely be checked by a specialist, because in many cases endocrinological treatment is also necessary in addition to the natural, highly recommended solutions. An already developed thyroid gland dysfunction, estrogen dominance or other hormonal disorder must be treated from several sides in order to restore the normal state and achieve possible goals, he explains. dr. Judit Bérczyendocrinologist at the Endocrine Center, internist.
- Personally, I also believe that medical care, the use of an expert in complementary medicine, an optimal lifestyle, and stress management can solve hormonal disorders together.
Source: Endocrine Center
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