Stress and the Hormones Involved
Hormones are the messengers of the body. They direct each body tissue to perform vital jobs triggered by the environment inside and outside of the body. Stress is certainly one of those situations the body wants to manage well. Short-term, momentary stress, like when a car cuts you off in traffic is helpful. It puts you on high alert so you can respond well in the situation. However, chronic or repetitive stress, left unmanaged, can wreak havoc on your health, increasing your risk for heart disease, stroke, type 2 diabetes, chronic inflammation, weight gain, poor sleep, immune suppression, and more.
The main hormones involved in the body’s response to stress are adrenaline, cortisol, and oxytocin. Each of these has a unique role and directs the body to accomplish unique tasks. Adrenaline is responsible for the "fight or flight" response, and increased heart rate and blood pressure. Cortisol is responsible for long-term stress response and helps to modulate the effects of adrenaline. Oxytocin is released to promote relaxation, stress relief, and emotional bonding. Cortisol is the central hormone, interacting with the other hormones to help the body respond to stressors. It acts to modulate the effects of adrenaline and encourages the release of oxytocin to reduce stress levels.
Is My Cortisol High?
High cortisol levels can be detected through a variety of tests, including a saliva test, blood test, or urine test. Speak with your doctor for more information about which test is right for you if you want to know your levels.
In my practice, I tend to treat every woman as if her cortisol were high regardless of available test results because…
1. Most midlife women are under frequent stress from at least one of three sources: psychological, lifestyle, or environment. Psychological stress may include things like having children still at home, taking care of aging relatives, and strain at work. Lifestyle factors such as low activity, poor diet, and less than optimal sleep habits create stress on the body as well. In addition, our environment can cause stress by introducing toxins to our system. Things like secondhand smoke, certain cleaning chemicals or self-care products can all contribute to inflammation which increases stress and the production of cortisol.
2. The interventions that are beneficial for menopausal women with high cortisol are just as beneficial for the health of a woman who does not know her cortisol levels or who is hoping to prevent high cortisol.
Cortisol, Sleep and Exercise: What You Need to Know
During times of stress and in chronic stress, cortisol can affect a woman's sleep. High levels of cortisol can cause difficulty falling asleep, shorter sleep duration, and an overall lower quality of sleep. It can also lead to sleeping problems such as insomnia, restlessness, and frequent awakenings. When cortisol levels remain high, it can cause additional problems throughout the day such as fatigue, irritability, difficulty concentrating, and anxiety. Low energy and mood during the day prevents many women from engaging in exercise which compounds the stress problem.
Physical exercise is a great way to reduce stress in the body and therefore reduce cortisol levels. Exercise does not only relax physical tensions, but also help us manage psychological stress by releasing endorphins and other hormones that can help reduce cortisol levels.
Physical activity helps take our focus away from the stress we experience and makes us focus on something else, allowing us to relax and reduce stress levels. Regular movement can also help us sleep better over time, improving the quality of our night-time rest and allowing us to wake up feeling more rested and relaxed.
Other benefits of exercise include decreased anxiety and depressive symptoms, increased mental alertness, increased energy, decreased fatigue, and increased self-esteem. All of these can contribute to a better stress response and improved cortisol levels.
The interesting thing research tells us is that single engagements in exercise and regular movement habits both help lower cortisol levels and our stress responses to triggers. This means that having a consistent pattern of exercise that includes moderate-vigorous levels of activity can help you lower your biological stress response when stressors arise in your life. At the same time, when you have a stressful day or are feeling anxious, one single exercise session or even a moderately-paced walk, can help relieve stress in the moment.
The relationship between cortisol, exercise, and sleep are still being studied. What we know so far, though, is that they are intricately connected. High stress creates elevated cortisol levels and poor sleep. When we steadily improve our sleep and exercise habits, we lower stress and cortisol which will improve our sleep and mood, boosting our energy and ability to exercise effectively.
Ready to Reduce Your Cortisol in Menopause?
Here are a few actions you can start today to lower your cortisol levels and stress responses. Pick one to try today and add more to create a lifestyle that not only reduces stress, but also helps reduce your risk of chronic disease in the future.
1. Exercise Regularly: Exercise has been proven to reduce cortisol levels, especially if the exercise is of moderate or greater intensity. Aim for at least 30 minutes of physical activity 3-5 times a week.
2. Get Enough Sleep: Research suggests that those who struggle with insomnia, or lack of sleep, are more prone to elevated levels of cortisol. Try to get 7-9 hours of uninterrupted sleep each night.
3. Reduce Stress: Stress is a major contributor to high cortisol levels. Make sure to identify your stressors and develop effective ways of dealing with them. Activities like yoga, mindfulness, and deep breathing are great beginner coping skills.
4. Eat with Balance: Eating nutritious, balanced meals filled with fruits, vegetables, and lean proteins can help to reduce cortisol levels. Avoid processed foods, added sugars, and saturated fats.
5. Supplement your nutrition pattern only as needed: See your doctor to determine if you have a nutrient deficiency that should be managed with a supplement in addition to lifestyle change. If a deficiency is detected, a Registered Dietitian can help you determine lifestyle changes to help or supplements that would suit your needs. For more thoughts on supplementation see this post.
What To Do Now
If you are experiencing perimenopause symptoms, and anxiety is one of them, you may still be feeling like you don’t know where to start or how to fit these changes into your life. The key is to start small. Even small healthy choices can add up to a better quality of life in menopause and postmenopause.
A great place to start is my free guide: A Better Menopause NOW. Get it here.
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