By Savannah Bailey, Integrative Health Practitioner, Longevity Health Center
Prolonged stress may be wreaking havoc on your body. Our bodies were not designed to handle the high levels of stress many of us face daily. Stress triggers complex processes in our nervous system that dictate how we respond, but when stress becomes chronic, these systems can become overwhelmed.
The autonomic nervous system has two main branches: the sympathetic nervous system (SNS) – responsible for the fight-or-flight response—and the parasympathetic nervous system (PNS) – responsible for the rest-and-repair response.
The SNS reacts similarly to both real (objective, tangible) and perceived (subjective, interpretation) stress. The stress response begins in the brain’s hypothalamus, which detects a stressor and releases corticotropin-releasing hormone (CRH). CRH signals the pituitary gland to produce adrenocorticotropic hormone (ACTH). ACTH travels through the bloodstream to the adrenal glands, instructing them to release cortisol and adrenaline.
Cortisol is often referred to as the “stress hormone” as it increases blood sugar levels, suppresses the immune system, and modulates metabolism to provide energy for a fight-or-flight response. Adrenaline (epinephrine) heightens alertness, increases heart rate, and redirects blood flow away from digestion to essential organs including heart, lungs, and skeletal muscles. This response helps the body respond to immediate threats yet causes imbalances when the stress is prolonged.
In order to make cortisol the body must shuttle resources away from other hormones. This is referred to as the “pregnenolone steal”. Pregnenolone is often called the “mother hormone” because it is the precursor to the main hormones including progesterone, estrogen, DHEA, and testosterone. When the body is under chronic stress, it prioritizes cortisol production over everything else, redirecting pregnenolone to make more cortisol instead of converting to the other hormones.
Over time this can lead to:
- Low progesterone – can cause estrogen dominance, irregular menstrual cycles, anovulation, and symptoms like anxiety, insomnia, and headaches
- Reduced DHEA – impacts energy levels, immune functions, and muscle recovery, often leading to fatigue and reduced resilience to stress
- Lowered testosterone – contributing to fatigue, loss of muscle mass, decreased libido, and difficulty maintaining motivation
- Estrogen Imbalance – in both men and women, chronic stress can disrupt estrogen levels, leading to symptoms like mood swings, weight gain, and increased risk of osteoporosis
- Thyroid dysfunction – high cortisol inhibits the release of thyroid-stimulating hormone (TSH) from the pituitary leading the thyroid to produce less T4 (inactive). Cortisol also reduces the conversion from T4 to T3 (active) and instead T4 converts into reverse T3 (rT3). This can lead to hypothyroid-like symptoms – fatigue, brain fog, low energy, weight gain, hair thinning, cold hands & feet, mood swings, anxiety and/or depression.
To balance hormones, one must manage stress levels and move out of a chronic fight-or-flight state. It can be helpful to take an inventory of daily life and noting major stressors. Can any of these be taken out/changed? If lifestyle changes can be made to remove stressors that is the best case. For stressors that cannot be eliminated, shifting your mindset about them can help break the stress cycle in the body. For example, when you ruminate on past events or worry about the future, your body perceives this as a present stressor, triggering the cortisol cascade.
How can you shift your thoughts? For example, if you were having the thought “I am so scared of this work presentation”, try reframing as “I am excited to have the opportunity to share knowledge with colleagues”. It could be helpful to work with a therapist or coach to receive directed tools to practice shifting your thoughts.
If you have been dealing with chronic stress the body can be depleted in vitamins and minerals. It is helpful to supplement as you are also working to lower stress levels.
B-Vitamins – essential for energy production, nervous system function, and neurotransmitter balance. They are called the “stress vitamins” because chronic stress burns through them leading to fatigue, poor concentration, and mood imbalances. We recommend supplementing with methylated B-vitamins!
Magnesium – helps regulate cortisol, supports the nervous system, needed for muscle relaxation, sleep, and neurotransmitter balance (GABA, serotonin). Stress increases the loss of magnesium leading to muscle tension, anxiety, and sleep problems.
Vitamin C – required for adrenal function and cortisol production, a powerful antioxidant that counteracts stress-related inflammation. Chronic stress rapidly depletes adrenal gland storage. Deficiency leads to fatigue, weakened immunity, slow wound healing, and increased oxidative damage.
Zinc – supports immune function, hormone balance, and neurotransmitter health as well as helps counteract inflammation and oxidative stress. Chronic stress increases zinc excretion leading to weaker immune system, slow healing, increased anxiety, and poor thyroid function.
Omega-3 Fatty Acids – reduce inflammation, balance mood, and support brain health. Chronic stress increases inflammation, depleting omega-3s leading to increased anxiety, depression, brain fog, and fatigue
Adaptogens – can help to balance the nervous system and shift to a more parasympathetic state. It is important to note that these can counteract some of the negative effects of stress but are most effective in conjunction with stress reduction and mindset shifts. Some of the top adaptogens are ashwagandha, rhodiola, holy basil, and eleuthero. Depending on your body’s needs, one or specific combinations may be best for you. A bio-energetic evaluation with one of our naturopaths can help determine the best fit for you!
While supplements can provide short-term relief, long-term health requires addressing the root causes of stress by rewiring stress patterns and changing your perception of stress.
Mindfulness & Meditation – meditation lowers cortisol and supports emotional resilience
Breathwork – respiration is both an involuntary and voluntary response, that we can directly control leading to reduced heart rate, interrupting stress signals in the body, and shifting into parasympathetic state. Inhaling through the nostrils and lengthening exhales will help to push the body to rest-and-repair mode. Exhaling out through the mouth can help with releasing stress.
- 4-7-8 technique – inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds
- Box breath – starting with 4 seconds (can increase as you practice) inhale for 4, hold for 4, exhale for 4, and hold for 4
Adequate Sleep – the body cannot heal without proper rest. Prioritize 7-9 hours (men) and 8-10 hours (women) each night to support adrenal function and hormone balance
Reducing Stimulants – caffeine stimulates the release of adrenaline and increases cortisol production, temporarily boosting energy that may lead to energy crashes, increased anxiety, and cycle of dependency that taxes the adrenal glands
Balance Blood Sugar – high sugar foods cause a rapid spike in blood glucose levels, triggering insulin release. The subsequent blood sugar crash can activate the stress response, prompting the adrenal glands to release more cortisol.
Sunlight & Nature – natural light exposure (especially sunrise/sunset) regulates circadian rhythms – helping to balance healthy cortisol increase in the morning with sunlight that slowly drops throughout the day and then melatonin increases in the evening with darkness
Gentle Exercise – Walking, stretching, yin yoga, and tai chi support the body without overwhelming and causing undo stress on the system
Social Connection – positive social interactions and support systems help buffer again stress and reduce cortisol levels
At Longevity, we’re dedicated to supporting your overall health including natural stress-reduction strategies that promote healing. Reach out at 770-642-4646 to schedule a bio-energetic evaluation and receive personalized recommendations tailored to your needs!
