Stress is an integral part of our lives, but do you know how serious its impact on health can be? Especially for the work of the endocrine system, which controls vital processes in the body. Chronic stress can cause hormonal imbalances, problems with reproductive health, and even thyroid disorders and make life significantly worse.
Today we will deal with these questions together with Kateryna Tolstikova , a nutritionist and endocrinologist . Kateryna is a doctor of functional medicine, an expert in Anti-age nutrition and the author of the books "Your temple - health" and "Stress through life - my mood"
What is the role of the endocrine system in managing stress?
The endocrine system is very closely related to the stress response because stressors activate several systems that respond to stress, the first of which is the hormonal system. First of all, these are hormones of the adrenal glands, in particular cortisol , which increases in the blood during stress and affects various organs, causing symptoms:
- Cortisol affects the cardiovascular system by increasing heart rate, increasing blood pressure, spasming blood vessels, and speeding up breathing.
- Cortisol also affects the digestive system , causing spasm of smooth muscles, which can lead to constipation or alternating constipation with diarrhea.
In addition to cortisol, mood and pleasure are also regulated by prolactin , which rises during stress and alters dopamine levels. Elevated prolactin levels can depress mood. At this time, the body activates the "fight or flight" mode , aimed at preserving vital functions.
If the effect of the stressor is constant and long-lasting. That is, it is not too high and not instantaneous, but periodically the body reacts to the trigger, then after some time the body begins to compensate and adapt to that environment, that is, under the influence of stressors that affect the entire body and all body systems. And, of course, any changes may develop after some time.
First of all, the immune system can be suppressed. The resistance and resistance of the body to viruses, bacteria and other infections decreases. In addition to a decrease in the immune system, other organs and systems can react in the same way.
- Effect on the reproductive system. The concentration of estrogen and testosterone may change in feedback, depending on the body, whether it is male or female, and as a symptom, libido may decrease, or, for example, women may have a violation of the menstrual cycle.
How does chronic stress disrupt hormonal balance?
Chronic stress has many consequences. First of all, it also affects the nervous system. Many scientific articles note that long-term chronic stressors can even cause depression and other changes in the nervous system.
Prolonged stress can also lead to hypothyroidism , a disorder of the thyroid gland due to changes in the levels of hormones produced by the hypothalamus and pituitary gland. This can cause symptoms such as:
- fatigue,
- decrease in working capacity
- metabolic disorders
Studies also show that prolonged stress can cause depression and other disorders of the nervous system, which further worsens the state of health.
How does stress affect reproductive health?
Chronic stress significantly affects the reproductive system, reducing the level of estrogen and progesterone in women and testosterone in men. It suppresses reproductive functions, which can cause menstrual irregularities in women and decreased libido in both sexes.
Elevated levels of cortisol can negatively affect fertility , which increases the risk of infertility. Women often face ovulation disorders, and men - with deterioration of sperm quality. It is important that in the case of reproductive problems, hormone replacement therapy is not always necessary. To restore hormonal balance, it is necessary to eliminate the main cause - stress , and implement strategies to reduce it.
How to check the state of the endocrine system and what are the first steps to restore it?
There are several basic steps to check the condition of the endocrine system. The initial stage is the collection of anamnesis , when the patient tells the doctor about his symptoms. Very often they can be associated with an imbalance of hormones.
For diagnosis, it is worth conducting annual check-ups , which include:
- Tests for the level of thyroid hormones ( TSH, free T3, free T4 )
- Testing for antibodies to thyroperoxidase to understand whether there is autoimmune thyroiditis or autoaggression on the part of one's own body, that is, damage to one's own cells.
- The level of cortisol in saliva and prolactin , as they are the main indicators of the stress response.
- You can also check adrenaline, norepinephrine, most often norepinephrine. This is a reaction of the sympathoadrenal system.
Other important tests depending on symptoms include panels of reproductive hormones, levels of vitamin D, iron , ferritin, index of insulin resistance ( glycated hemoglobin ) and a panel of macro- and microelements. The latter will help identify possible deficits that may also be related to stress.
It is best if the doctor helps you make an annual check-up based on your medical history. And further, after the tests and examination, the doctor will prescribe individual therapy. If the cause of the problems is stress, treatment begins with stress protection and prescribing appropriate supplements or drug therapy. Additional methods of recovery include normalization of the diet, moderate physical activity, because in case of stress, excessive physical activity can harm you, as well as breathing practices, meditation, massages, which can help improve stress resistance.
How to reduce stress and protect the endocrine system?
Reducing stress is the key to maintaining the health of the endocrine system. Here are some effective tips:
- Regular sleep : 7-9 hours of sleep per day. It is important to maintain a constant schedule, go to bed and wake up at the same time. It is important to have a deep phase of sleep so that the body can recover
- Moderate exercise : Regular activity helps lower cortisol levels, but it's important to avoid overdoing it.
- Balanced diet : Adequate amounts of macro and micronutrients such as magnesium, which helps reduce stress levels. It will not be superfluous to add magnesium to the diet . But it is worth choosing the right form of it. Magnesium glycinate is often recommended in a dosage of 400 mg.
- Relaxation practices : Meditation, breathing exercises, massage, aromatherapy, and other relaxation techniques help reduce anxiety and improve the overall state of the nervous system.
- Psychological support : Psychotherapy can help reduce stress, improve resilience and restore balance to the nervous system.
It is very important to create your routine with stress factors in mind to stay in balance and keep your body healthy.
