Stress is an integral part of modern life and its impact on our health is great. One of the key aspects affected by stress is the endocrine system, which is responsible for hormone production. How can hormonal changes affect our physical and mental health, and what can we do to protect ourselves from the negative effects?
The activation phase of stress
This is when the body first encounters the stress provocateur. Our heart rate increases, sweating increases, attention concentration and focus on the stimulus increases. On the part of the endocrine system there is a peak of dehydroepiandrosterone, cortisol, testosterone, prolactin, adrenaline, in some people the level of thyroid hormone increases. The body draws glucose from reserves to provide the cells with the extra energy they need if we have to fight or flee. This is a normal healthy reaction, in case the stress does not last long.
What to do?
If the process is started, it must be completed. Everything in the body is preparing to escape. So you need to give an exit through physical action: run, jump, ride a bike in the park, start push-ups, pull-ups, squats – you must certainly use up the glucose produced. If you can’t give your body the activity, inhale deeply, hold your breath, exhale slowly. Repeat 5-10 times. Find water, drink a glass of clean water, wash your face; if possible, take a shower.
The mobilization phase of stress
If the stress continues, the body continues to defend itself and uses up its reserves. At this stage, all the systems of our body work with maximum load.
Against the background of prolonged stress, cortisol levels may be normal or less often high. The level of this stress hormone is maintained by reducing the synthesis of steroid hormones – the so-called stealing syndrome occurs. The level of prolactin and thyroid hormone increases.
The energy-saving mode is switched on. The body slows down the basic metabolism and begins to accumulate adipose tissue, in case there is a need for it. That’s why you often crave sweets. Blood sugar levels rise. The risk of insulin resistance increases. Those who are predisposed to type 2 diabetes mellitus have a high risk of the debut of this disease.
Due to a decrease in the level of sex hormones, menstrual cycles are often disrupted by delayed or, on the contrary, frequent bleeding. Irritable bowel syndrome develops or digestion is simply disturbed (constipation or diarrhea). Sleep is often disturbed: it is difficult to fall asleep, disturbing frequent night awakenings. May be bothered by allergies of unclear origin, urticaria. Anxiety and panic attacks may be bothersome.
What to do?
Help yourself: relax in every possible way. The car needs refueling, it cannot continue without gasoline. The basic recommendation here is to watch your sleep! The important thing is the regime: 22:00-6:00. Sleep cannot be replaced by a pill. Before going to bed, add pleasant rituals: bath, aromatherapy.
Engage all detoxification systems: eat a variety of greens, vegetables (source of vitamins, minerals), drink water at 40 ml per kg of weight per day. Write 33 pleasures on a piece of paper (11 for body, 11 for soul, 11 for hands). Add pleasures to your life daily. Take a break from gadgets. Hours, days, weeks, as much as you can afford.
The exhaustion phase
Humans are not adapted to prolonged stress. So at this stage the reserves run out and we lose the ability to resist it. It manifests itself in the fact that any stimulus leads to a state of panic, anxiety, causes tearfulness and a state of apathy, chronic fatigue immediately after waking up. Disturbed sleep.
Due to the deficiency of basic anti-inflammatory hormones, inflammatory processes are aggravated. A person gets sick, which is called “in the same place”. Chronic diseases are aggravated. This can and often can be dermatologic diseases and herpes, and something more serious.
In the analysis of cortisol is determined below normal.
What to do?
Usually at this stage, a person is sure to get to the doctor with one symptom or another. And it is, in truth, too late. It is much easier to support ourselves at the previous stage, when we usually hope that soon it will get better, than to treat the consequences of exhaustion. This is where it pays to stop and look around: where you are, and where you want to be. Who is around you? What can you change? Maybe a pause is needed: a vacation in silence and an opportunity to recover. From this stage onwards, you should seriously consider working with your doctor to choose a drug therapy.
How to improve your situation and reduce stress
The simplest and at the same time complex recommendation of doctors on this subject – reduce the amount of stress in your life.
It is clear that you will probably not be able to get rid of an angry boss, traffic jams, financial problems and conflicts. However, you can still reduce their impact on your nervous system.
The key advice here is to learn to relax and do it regularly. Massage once every six months – it’s good, but not too effective. But taking daily walks, meditating and going to the sauna once a week is something. Here are some tips to help reduce the production of stress hormones:
- Get plenty of sleep. Chronic sleep deprivation increases nervous tension and stimulates cortisol production.
- Exercise regularly. Physical activity helps to complete cycles of stress – to release the tension in which you find yourself, for example, because of a scandal with your boss. Even a half-hour walk in the air after a difficult day at work will do more good than trying to suppress anger or relax with alcohol.
- Attend relaxing treatments. Anything will do: sauna, massage, acupuncture. When we are tense, the muscles of the body spasm. This works in reverse: when we relax the body, the brain also calms down. In this way, you simply turn off the “alarm signal” that triggers the production of stress hormones.
- Meditate. Even 5 minutes of meditation in the morning or evening can help reduce anxiety and stress levels. Set a timer for 5-7 minutes, sit in a comfortable position, close your eyes and watch your breathing. Try not to concentrate on your thoughts, although at first they will distract you.
Conclusion
Chronic stress has a powerful effect on the endocrine system, leading to hormonal malfunctions, metabolic disorders, deterioration of the immune system and the development of various diseases. In the early stages, the body is still able to compensate for the effects of stress, but in the future, energy reserves are depleted, and this can lead to serious health consequences.
It is important not only to recognize the signs of stress in time, but also to actively work on their elimination. The key ways to protect against stress are normalization of sleep, physical activity, relaxation practices, proper nutrition and conscious attitude to one’s emotional state. The earlier a person starts taking care of his or her health, the higher the probability of avoiding severe consequences. If stress has already reached the exhaustion phase, specialist support is needed.
