An Evidence-Based Guide to Stress Relief for Hormonal Balance

Feeling stressed?  Here are some coping mechanisms to help you harness control and relieve or at the very least minimize your stress, with the ultimate goal to assist you in achieving harmonious hormonal balance. 

When we are stressed the hypothalamic-pituitary-adrenal (HPA) axis is activated.  So, when first encountering a stressful circumstance, you may at first feel energized.  This is because cortisol and other hormones have been stimulated by the HPA axis.  Subsequently, you are allotted the energy needed to flee from the stress (think fight or flee mechanism).  However, if the stressful situation is frequent or prolonged then your HPA axis can go array, leaving you to feel cognitively and physically exhausted.[1]

The prolonged cognitive and physical stress can ultimately impact you adversely both mentally and physically if steps to manage the stress are not taken. 

TECHNIQUES FOR MANAGING STRESS

Given the adverse outcome that stress can have, finding ways to manage your stress is essential.  We will discuss some evidence-based strategies that may be available to you to manage your stress. 

ADEQUATE & RESTFUL SLEEP

Your HPA axis can increase greatly if you are not getting adequate and restful sleep.  To assist your body in getting plenty of restful sleep, you will want to decrease blue light from devices like the television, mobile phone and computer at least 30-minutes before retiring to bed.  To assist in the process, research has shown that a red-light bulb may improve sleep.[2]  If this is something you would like to try, you can install a red-light bulb to your bedside lamp. 

MODERATE EXERCISE

Exercise helps with endorphins, those “feel good” hormones.  So, getting at least 30-minutes of low to moderate impact exercise like walking, jogging, swimming, even dancing may play a significant role in your ability to manage stress. [3] Speak with your doctor for guidance on what would be best for you.

BE PROACTIVE IN YOUR THINKING

If we view a circumstance or situation as a threat from the start, this will only serve to create more stress.  Instead, work to be less reactive to the stress that confronts you and more proactive, i.e., work now to develop skills that can help you to manage stressful situations before they happen.[4]  Adopting some  of the steps in this this article may help you. 

STOP, BREATHE & REFOCUS

This goes back to not being reactive when faced with a stressful situation.  Another way to counteract the stress is to just stop and take some time to breathe and refocus.  Refocusing is also something that you have at your disposal that will help in activating the parasympathetic nervous system, your body’s  “rest and digest” mechanism for helping to embrace calm. 

Advertisement

WARM WATER IMMERSION

Having a relaxing warm shower may be something that most will want to try, especially on a cold day.  Taking a warm bath or shower can influence the autonomic nervous system and endocrine systems.  Research shows that a body treated with warm water can trigger a more calming and positive emotional state.[5] 

REDESIGN YOUR DIET

Stress and the foods we eat go hand-in-hand.  As an example, evidence shows that sugar can have an inflammatory effect on the body, and this inflammatory response can stress the body.  Also, foods with trans fats may contribute to inflammation and this inflammatory response can adversely affect the HPA axis.  So, consider eating a balanced diet of quality, preferably organic foods, with plenty of low glycemic fruits and vegetables and adequate amounts of clean water.  Looking for meal ideas that can help balance your hormones, get the complimentary 14-Day Hormone Reset. 

REDUCE OR QUIT CAFFEINE

Caffeine can activate the HPA axis, which can lead to greater feelings of anxiety.  If possible, consider weaning yourself off caffeinated foods and beverages, like coffee and green and black tea.[6]   

Advertisement

ADAPTOGENS MIGHT HELP

Adaptogens are plants that have been said to help a person feel more balanced and to relieve stress.[7]  Some well-known adaptogens are Ashwagandha, Holy Basil, Eleuthero, Gynostemma, Rhodiola, and Ginseng.[8] If you are considering adaptogens, speak with your doctor as to what might work best for you.

CONCLUSION

Given the circumstances in life today, finding ways to manage stress can be of great benefit. By putting into practice these evidenced-based techniques to help manage life’s stressful circumstances, you will be able to arrive at a better place of calm that can subsequently help you to have better control even over your hormonal and reproductive functions. 

REFERENCES

---

[1] Herman JP, McKlveen JM, Ghosal S, Kopp B, Wulsin A, Makinson R, Scheimann J, Myers B. Regulation of the Hypothalamic-Pituitary-Adrenocortical Stress Response. Compr Physiol. 2016 Mar 15;6(2):603-21. doi: 10.1002/cphy.c150015. PMID: 27065163; PMCID: PMC4867107.

[2] Zhao, J., et al., Red light and the sleep quality and endurance performance of Chinese female basketball players. Journal of athletic training, 2012. 47(6): p. 673-678.

[3] Hill, E., et al., Exercise and circulating cortisol levels: the intensity threshold effect. Journal of endocrinological investigation, 2008. 31(7): p. 587-591

[4] Blascovich, J., 25 Challenge and Threat. Handbook of approach and avoidance motivation, 2013: p. 431.

[5] International Journal of Aquatic Research and Education, 2009, 3, 24-37 © 2009 Human Kinetics, Inc

[6] Al’Absi, M., et al., Hypothalamic-pituitary-adrenocortical responses to psychological stress and caffeine in men at high and low risk for hypertension. Psychosomatic Medicine, 1998. 60(4): p. 521-527.

[7] https://www.simonandschuster.com/books/Adaptogens/David-Winston/9781620559581

[8] Todorova V, Ivanov K, Delattre C, Nalbantova V, Karcheva-Bahchevanska D, Ivanova S. Plant Adaptogens-History and Future Perspectives. Nutrients. 2021 Aug 20;13(8):2861. doi: 10.3390/nu13082861. PMID: 34445021; PMCID: PMC8398443.

[9] https://www.simonandschuster.com/books/Adaptogens/David-Winston/9781620559581

[10] Todorova V, Ivanov K, Delattre C, Nalbantova V, Karcheva-Bahchevanska D, Ivanova S. Plant Adaptogens-History and Future Perspectives. Nutrients. 2021 Aug 20;13(8):2861. doi: 10.3390/nu13082861. PMID: 34445021; PMCID: PMC8398443.