The HPA Axis in Action: Stress Hormones
Stress hormones are integral to our survival and adaptive capabilities, and they are critical in how our body responds to challenging situations. This intricate system ensures that we can navigate and overcome environmental stressors. At the forefront of this regulatory mechanism is the HPA axis, the vital communication system that coordinates a precise cascade of hormonal signals to regulate our body's reactions. The HPA axis serves as a vital communication system. This stress response system orchestrates a complex interplay of hormones to keep the body alert when faced with stress. By releasing specific hormones, this system readies the body for prolonged challenges, ensuring a swift and coordinated response. While stress hormones are essential for a well-functioning stress response, an imbalance or excess can adversely affect our health and well-being. The delicate equilibrium required for optimal performance can be disrupted, leading to potential harm. Understanding how these hormones affect our health is crucial for maintaining a balanced and adaptive stress response.
In the following sections, we delve into detailed information about these stress hormones—how they function, their effects on the body, and the intricate ways they can influence our health and performance.
Corticotropin-releasing hormone (CRH)
Function: Corticotropin-releasing hormone (CRH) is an essential modulator of the stress
response in the body, coordinating the release of other hormones involved. The hypothalamus produces CRH and serves as the starting point for the intricate neuroendocrine system known as the hypothalamic-pituitary-adrenal (HPA) axis. Essentially, its main job is to tell the pituitary
gland whether a stressor necessitates the release of adrenocorticotropic hormone (ACTH). A series of processes culminate in the adrenal glands releasing cortisol as a result of this HPA axis activation.
Effects: The impact of CRH is subtle but significant, affecting several phases of the stress response. Following its release, CRH causes the pituitary to release ACTH, which in turn causes the adrenal glands to generate cortisol. The resulting increase in cortisol levels boosts alertness, mobilizes energy stores, and alters immunological function. Furthermore, CRH is involved in hunger management as well as sleep-wake cycles. The complex balance necessary for a healthy stress response is highlighted by the fact that dysregulation of CRH has been linked to chronic stress-related disorders, even though these effects are crucial for managing acute stress.
Adrenocorticotropic hormone (ACTH)
Function: Adrenocorticotropic hormone (ACTH) is a crucial player in the body's stress response, operating as a mediator between the brain and the adrenal glands. Produced by the pituitary gland in response to signals from the hypothalamus, ACTH serves to stimulate the adrenal glands, specifically the adrenal cortex, to release cortisol. This hormone is a pivotal component of the hypothalamic-pituitary-adrenal (HPA) axis.
Effects: The activation of cortisol production is the main focus of ACTH's effects. Stress causes the adrenal glands to release cortisol into the bloodstream. Consequently, during times of stress, cortisol is essential for releasing stored energy, controlling the immune system, and preserving general physiological equilibrium. The coordinated secretion of ACTH following the coordinated release of cortisol is necessary for the body's adaptive reaction to acute stresses. The significance of preserving a delicate hormonal balance is further demonstrated by the fact that dysregulation of this process can lead to imbalances and a host of health problems associated with stress.
Cortisol
Function: A key component, cortisol, is an important part of the body's stress response. The adrenal glands generate it, and it is a member of a broader class of corticosteroids. Their primary responsibility is the regulation of several physiological processes, including the immune system and metabolism. The body produces more cortisol during the stress response as a part of its adaptive response to mobilize energy reserves and heighten alertness.
Effects: Cortisol has a wide range of effects on many body systems. It facilitates the digestion of proteins and fats to produce energy, giving the body a quick source of fuel during stressful situations. Additionally, cortisol temporarily suppresses immune system responses to acute stressors, reallocating immune system resources accordingly. Short-term stress management requires these responses, but long-term increases in cortisol levels can also have detrimental impacts, such as compromised immune systems and abnormalities in other physiological systems.
Catecholamines (Adrenaline/Epinephrine)
Function: One of the primary catecholamines that is necessary for the body's "fight or flight" response to stress is adrenaline, often known as epinephrine. These hormones are triggered during the initial stress response and are mostly produced by the adrenal glands. Catecholamines are released by the body when the sympathetic nervous system is activated, and these chemicals aid the body in fending against or confronting perceived threats. They are essential for the acute stress response because they allow the body to react quickly.
Effects: Catecholamines activate numerous systems throughout the body instantaneously. Stress-related hormones cause an increase in heart rate and blood pressure, which redirects blood flow to vital organs and muscles for optimal function. Catecholamines also widen the airways, allowing more oxygen to enter the body and release stored energy by encouraging the body to convert glycogen to glucose. Additionally, they sharpen focus and concentration, preparing the individual for higher levels of awareness.
Norepinephrine
Function: Norepinephrine, a neurotransmitter and stress hormone, plays a key role in the body's response to stress and arousal. It is closely related to adrenaline (epinephrine) and is released in situations that require increased alertness and heightened physical readiness. Like adrenaline, norepinephrine is produced by the adrenal glands and also functions as a neurotransmitter in the brain, where it contributes to the regulation of mood and attention. In the context of the stress response, it orchestrates physiological changes to adapt to challenging situations.
Effects: Many different effects of norepinephrine contribute to the whole stress response. It raises the heart rate, triggers the release of glucose from energy reserves, and reroutes blood flow to vital organs and muscles. Together, these effects prepare the body to respond swiftly and effectively to stress. Norepinephrine increases attentiveness, alertness, and the brain's capacity to react to external stimuli. Chronic or excessive norepinephrine release can have negative impacts on long-term health despite the fact that these effects are essential for managing acute stresses.
Glucagon:
Function: Glucagon is a hormone produced by the alpha cells of the pancreas, and its primary function is to regulate blood glucose levels. It acts in opposition to insulin, another pancreatic hormone, to ensure glucose homeostasis. The pancreas releases glucagon when blood glucose levels drop, such as between meals or during physical activity. This hormone signals the liver to convert stored glycogen into glucose, which is then released into the bloodstream. Additionally, glucagon promotes the conversion of amino acids into glucose through gluconeogenesis, further contributing to maintaining blood sugar levels. In the context of the stress response, this hormone facilitates glucose release and creation to maintain energy levels.
Effects: Glucagon primarily raises blood glucose levels in order to fulfill the body's energy needs. Glucagon counteracts the effects of insulin and prevents hypoglycemia by accelerating the breakdown of glycogen and encouraging gluconeogenesis. In particular, during times of fasting or increased energy expenditure, this hormonal interaction is essential for maintaining a consistent supply of glucose to tissues and organs. Because the hormone helps regulate glucose, glucagon is important for maintaining metabolic health and for helping the body adapt to changing energy needs, for example, during the stress response.
Vasopressin:
Function: Antidiuretic hormone (ADH), or vasopressin, is a peptide hormone secreted by the posterior pituitary gland and generated by the hypothalamus. Its main job is to control the body's water balance. Vasopressin increases the kidneys' water absorption, lowering urine production. This contributes to urine concentration and preserving bodily water, especially in reaction to dehydration or elevated blood concentrations.
Effects: Vasopressin's primary functions are maintaining the osmotic balance and conserving water. Vasopressin secretion is triggered by the body's reactions to stress, dehydration, and elevated blood osmolality. The posterior pituitary receives a signal from the brain to release vasopressin. Vasopressin causes blood vessels to contract, which raises blood pressure. Urine concentration increases, and production decreases due to the kidneys reabsorbing more water from the urine. This response aids in maintaining the right fluid balance and preventing excessive water loss.
Dehydroepiandrosterone (DHEA)
Function: Dehydroepiandrosterone (DHEA) is produced primarily by the adrenal glands and is a precursor for synthesizing male and female sex hormones, including testosterone and estrogen. It plays a key role in the endocrine system's overall hormonal balance, especially during puberty, supporting the development of secondary sexual characteristics. DHEA acts as a counterbalance to cortisol. While cortisol prepares the body for a "fight or flight" response, DHEA may have a moderating effect, helping to offset some of the negative consequences of excessive cortisol levels.
Effects: Though DHEA has a variety of purposes, its relationship with the HPA axis is particularly noteworthy in relation to the stress response. It affects how hormones generated during the stress reaction are balanced. The complex feedback loops governing the release of stress-related hormones, including cortisol, are regulated by DHEA. Additionally, it might contribute to maintaining neuronal health and cognitive performance during stressful situations.
Supplements for Stress Management
Some dietary supplements are specifically formulated to support your nervous system, balance hormones, and enhance mood, aiming to assist in coping with stress. These supplements have gained popularity for their potential in stress management. Below are some of the most popular and effective dietary supplements known for their potential in stress management and cortisol balancing. When used thoughtfully and in conjunction with a well-rounded approach to mental and physical health, these supplements may contribute to a more resilient and adaptive response to stress.
Common adaptogens to support a healthy stress response:
o Ashwagandha: Ashwagandha is an herb used in Ayurvedic medicine to enhance immune resilience, boost endurance, diminish cortisol levels, and regulate thyroid hormone synthesis. Ashwagandha can improve numerous aspects of adrenal gland function. It can reduce HPA axis engagement during stress and lead to an increase in DHEA and a decrease in cortisol levels. Ashwagandha is a part of the nightshade family, and it can be potentially irritating to those with autoimmune conditions or the a sensitivity to the nightshade family.
o Rhodiola Rosea: Rhodiola Rosea is a herb indigenous to Arctic regions. It has several medicinal benefits, including relieving symptoms of depression, fatigue, and nervous system disorders such as memory loss, difficulty focusing, and poor productivity. In addition to these advantages, rhodiola helps maintain cortisol balance by reducing the HPA axis reaction. Additionally, it has beneficial effects on the immune and reproductive systems, counteracting their suppression during periods of stress.
o Tulsi/Holy Basil: Tulsi, or holy basil, is an Ayurvedic herb that contains compounds that have antibacterial, anti-fungal, antioxidant, and anti-inflammatory effects. Additionally, it can modulate the stress response by interacting with the HPA axis, helping to mitigate its impact.
o Schisandra/Magnolia Berry: Magnolia berries, or Schisandra berries, are medicinal berries used historically in Traditional Chinese Medicine to support the body's Qi, or "vital force." Known for supporting liver and adrenal gland function, it may also help improve mental and physical stamina. This is achieved by positively influencing nitric oxide and cortisol levels in both blood and saliva. Additionally, schisandra berry can modulate the stress response by mitigating the stress-induced heightened inflammation.
o Maca: For ages, South American civilizations have utilized maca as a natural remedy to support optimal functioning of the endocrine system. Rich in minerals, amino acids, vitamin C, and phytonutrients, maca has specific advantages for both men's and women's hormonal health. It can support hormonal balance by aiding the endocrine glands and elevating estrogen, testosterone, and progesterone levels. Maca has also shown promise in reducing anxiety, easing depression, and improving sexual performance in women who have gone through menopause. These factors can all impact stress levels and, in turn, adrenal gland function. Since maca has the potential to mimic estrogen, those with hormone-sensitive conditions should discuss with their health provider.
o Astragalus Root: Astragalus is widely used in Traditional Chinese Medicine because it strengthens the immune system and lessens the effects of stress. Rich in polysaccharides and other protective compounds, astragalus boosts the immune system, successfully fending off infections, providing anti-inflammatory support, and helping the body adjust to stressors—especially when sick.
o Siberian Ginseng/Eleuthero: Siberian ginseng, or eleuthero, is a shrub native to southeast Russia, northern China, Korea, and Japan. It aids in maintaining homeostasis when under stress. It controls the HPA axis by reducing the adrenal gland's overproduction of cortisol during stressful situations.
o Asian Ginseng/Panax Ginseng: Asian ginseng, sometimes called Panax ginseng,has long been used in Traditional Chinese Medicine for its anti-aging, immune-system- boosting, and physical endurance-boosting properties. Known for its anti-stress properties, it influences the HPA axis to reduce chronic fatigue and balance the stress response effectively. It can suppress the adrenocorticotropic hormone (ACTH) in the adrenal glands, lowering cortisol release and indirectly impacting cortisol synthesis. Furthermore, its high antioxidant content also reduces oxidative stress by boosting the activity of antioxidant enzymes.
o Licorice Root: Licorice root has many benefits, including enhancing energy levels, increasing endurance, reinforcing the immune system, and promoting gut health. But most notably, its application lies in being a natural remedy for adrenal fatigue. It elevates cortisol levels by hindering the enzyme responsible for cortisol breakdown. This inhibition enables cortisol to persist in the body for an extended duration, effectively binding to active receptors and maintaining elevated cortisol levels. Licorice root can potentially increase blood pressure and cause potassium imbalances, so correct dosing is essential.
o Medicinal Mushrooms:
- Cordyceps: Cordyceps are fungi with antioxidant properties. Their adaptogenic activity is known to raise cortisol levels under stress, which in turn increases energy, but when stress is removed, cortisol levels significantly drop. This reaction subsequently improves the stress response and fatigue brought on by stress.
- Reishi: Reishi mushrooms provide various health benefits, including immune system modulation and stress response management. They are rich in substances that function as an organic sedative, assisting the nervous system in producing a sense of peace and calm. These mushrooms are also great for the liver.
- Lion’s Mane: The lion's mane mushroom has the potential to improve cognitive performance under stressful conditions by addressing problems such as decision- making and brain fog. It may help regulate different neurotransmitters linked to motivation and mood by improving mental clarity and cognitive function. This may lessen the symptoms of anxiety brought on by ongoing stress.
Symptoms of high cortisol might be:
tired and wired
trouble sleeping
midnight waking
no energy in the morning
can’t fall asleep
belly fat
anxiety
short fuse
coffee cravings
hair loss
Potential supplements to consider for HIGH cortisol:
o Tyrosine: Tyrosine, a nonessential amino acid, serves as a crucial precursor in the production of neurotransmitters like dopamine and norepinephrine. It helps mitigate cognitive decline in response to physical stress and may enhance memory and performance during stressful situations.
o GABA: As an inhibitory neurotransmitter, GABA reduces nerve cell activity, particularly in the stress response. GABA plays a role in stress modulation by diminishing the secretion of CRH, the hormone that triggers the hormonal cascade leading to cortisol release.
o L-Taurine: L-Taurine, a non-essential amino acid, calms the nervous system by interacting with GABA receptors. It acts as an agonist by inhibiting neuronal excitability. This activation of GABA receptors influences memory and mood.
o L-Glycine: L-Glycine, an essential amino acid and inhibitory neurotransmitter, L-glycine acts as a precursor to glutathione, a potent antioxidant. It can be beneficial for those with an inverted cortisol curve, promoting relaxation and preparation for restful sleep.
o L-Theanine: L-theanine, an amino acid, aids in stress and anxiety reduction by increasing alpha- wave activity in the brain, associated with a relaxed state. It can cross the blood-brain barrier, affecting brain activity positively.
o Phosphatidylserine (PS): A phospholipid abundant in the brain, PS supports nerve signal transmission and neurotransmitter metabolism. It alters signaling for CRF receptor interaction, blunting cortisol production and contributing to stress regulation.
o Melatonin: Melatonin, a hormone that controls our circadian rhythm, plays a role in rhythmic HPA axis regulation. Supplementation can help regulate the sleep-wake cycle and support "rest and digest" functions.
o Magnesium: An essential mineral, magnesium influences nervous system function and helps regulate cortisol secretion. It controls pituitary gland secretion of ACTH, moderating the adrenal gland's response and maintaining cortisol within a normal range.
o Omega-3 Fatty Acids: Essential polyunsaturated fatty acids, omega-3s protect against cortisol- induced damage and contribute to reducing inflammation, a critical factor in cortisol regulation. Omega-3s impact cell membrane function and cortisol levels.
o Vitamin C: A potent antioxidant, vitamin C induces anti-inflammatory effects in response to prolonged stress. It helps lower oxidative stress, mitigating the damaging effects of free radicals caused by excessive stress and may reduce cortisol released during stress.
Symptoms of low cortisol might be:
severe fatigue
memory loss
frequent sickness
overreacting
crying spells
lack of motivation
lightheadedness
salt cravings
low libido
unstable blood sugar levels
Potential supplements to consider for LOW cortisol:
o B Vitamins: A class of water-soluble vitamins, particularly B5 (pantothenic acid) and B6 (pyridoxine), play crucial roles in combating stress. Vitamin B5 controls cortisol production during prolonged stress, maintaining normal adrenal gland function. B6 is essential for synthesizing stress hormones like norepinephrine and adrenaline. Prolonged stress depletes B6, affecting neurotransmitter synthesis. Taking a B complex supplement ensures an adequate supply of multiple B vitamins.
o Dehydroepiandrosterone (DHEA): Produced by the adrenal glands, DHEA plays a vital role in estrogen and testosterone production. Stress diminishes DHEA levels, as cortisol and DHEA have an inverse relationship. Restoring DHEA levels can counteract cortisol production, mitigating the negative impacts of stress.
o Alpha Lipoic Acid (ALA): A potent antioxidant and anti-inflammatory, ALA enhances mitochondrial energy generation. It acts as a potent antioxidant with anti-inflammatory functions, reducing inflammation caused by HPA dysregulation and contributing to cortisol regulation.
o Acetyl L-Carnitine (ALCAR): A derivative of L-carnitine, ALCAR supports optimal nerve function, enhancing neurotransmitter regulation. It shows potential as a stress-related depression biomarker, impacting cortisol rhythms and potentially relieving anxiety and depression symptoms. ALCAR also exhibits neuroprotective effects against oxidative stress.
Understanding Stress Hormones
Stress hormones are not inherently good or bad; they are our allies in times of need. These hormones are crucial in powering us through workouts, meeting deadlines, and waking us up in the mornings. Their significance is in their presence's context, amount, and duration. While we require an optimal level for various activities, we must be aware of how these hormones affect us. Unfortunately, our modern lifestyles have significantly increased stress levels. While stress hormones serve us well in acute situations, chronic stress can have a profound impact on our bodies and minds, potentially leading to HPA axis dysfunction. This complex issue arises when the nervous system struggles to regulate stress hormones like cortisol, putting individuals at risk for various diseases and causing debilitating symptoms such as fatigue, insomnia, and weight gain.
To counteract the effects of chronic stress and HPA axis dysregulation, prioritizing stress management is crucial. Adequate sleep, a balanced diet, daily exercise, and seeking professional guidance to recommend appropriate supplements are essential to restoring balance to the body's stress response. Recognizing the role of stress hormones, embracing their adaptive nature, and actively regulating them contribute to optimal health and overall well-being.
We hope these last two newsletters have helped you to achieve hormonal harmony.
Warm regards,
Natalie & Zeneve