Over half of Americans report feeling stressed on a regular basis. Furthermore, on a global scale, that average number is around 35 percent.

If you’re someone who struggles with chronic stress, you know how difficult it can make every aspect of your life, from dealing with the demands of work to caring for your family. Did you know that stress can also wreak havoc on your hormones?

Learn more about the effects of stress on hormonal health below and find some practical tips for reducing stress and restoring balance.
 

HOW STRESS AFFECTS THE BODY

Stress is not inherently bad. It’s a natural part of being human, and short-lived periods of stress can make us more resilient to future stressors.

When it comes to chronic stress, though, the kind that affects millions of Americans, the effects are more problematic.

According to the American Psychological Association, long-term stress is harmful to the mind and body. It can cause people to feel fatigued and irritable and lead to difficulty concentrating. 

From a physical standpoint, prolonged cortisol (the body’s primary stress hormone) elevation is associated with several health issues, including:

• Poor digestion
• Gut bacteria imbalance
• Muscle tension, aches, and pains
• Elevated blood pressure
• Sleep disruptions
• Weight gain

These physical problems, in turn, can increase one’s risk of experiencing strokes, heart attacks, and heart disease. Chronic stress also suppresses the immune system, making people more vulnerable to various illnesses and infections.

STRESS AND HORMONAL HEALTH

Stress can affect virtually every system of the body, including many components of the endocrine system, which is responsible for hormone secretion and balance. The following are some specific examples of how stress impacts hormonal health:

Stress, the Hypothalamus, and the Pituitary Gland

When you experience something stressful, your hypothalamus -- a portion of the brain that promotes homeostasis -- releases corticotropin-releasing hormone (or CRH). CRH then signals the pituitary gland to secrete another hormone, known as adrenocorticotropic hormone (or ACTH), into the bloodstream.

From here, ACTH travels to the adrenal glands, which sit on top of the kidneys, and prompts the release of steroid hormones, including a glucocorticoid known as cortisol.

Cortisol

Cortisol plays many critical roles in the body, from helping you respond to genuine stress or danger to helping with blood sugar and blood pressure balance. When it comes to stress management, the goal is not to never experience cortisol releases; the goal is to avoid prolonged high cortisol levels.

Stress and Thyroid Hormones

The thyroid, a butterfly-shaped gland located in the neck, can also be negatively impacted by chronic stress and elevated cortisol.

First, prolonged stress can trigger or exacerbate underlying thyroid conditions, including autoimmune diseases like Hashimoto’s thyroiditis (which causes an underactive thyroid gland). 

Second, cortisol affects various thyroid hormones. It increases the production of thyroid-stimulating hormone, which sends a signal to the thyroid to produce less. Cortisol also interferes with the conversion of the hormone T4 to T3, which is the active form of the hormone that the body’s cells can actually use to carry out various other processes.
 

SIGNS OF HORMONAL IMBALANCE

You know the signs and symptoms associated with chronic stress, but what about indicators or hormonal imbalances? Here are some potential warning signs to watch for:

• Heart rate changes (slow or rapid heartbeat)
• Sudden, unintentional weight gain or loss
• Increased fatigue
• Poor digestion (including bloating, constipation, diarrhea, etc.)
• Numbness or tingling in the hands
• Increased feelings of depression or anxiety
• Difficulty regulating body temperature
• Increased thirst or appetite

Remember to consult a doctor when you’re experiencing physical symptoms like these to rule out other possible causes. 

ADDRESSING STRESS AND HORMONAL IMBALANCES

If you suspect that stress is contributing to your hormonal imbalances or other physical health symptoms, the good news is that there are many strategies you can use to restore homeostasis. Here are some effective techniques you can implement today:

Support Your System with Supplements

The first step to addressing stress and hormonal imbalances is conducting tests to understand exactly what’s happening internally.

Many at-home test kits make it easy for you to evaluate thyroid and adrenal gland health and identify hormonal imbalances, as well as the nutrient deficiencies that can contribute to them.

Once you know what your body’s lacking, you can start taking supplements to bring things back into balance.

Encourage Healthy Circadian Rhythms

The circadian rhythm is your body’s natural sleep and wakefulness cycle. When it gets disrupted, you may have trouble falling asleep, staying asleep, and waking up in the morning. You may also experience increased fatigue during the day.

Frequent sleep disruptions can interfere with your hormonal health, so it’s important to do everything you can to encourage a healthy circadian rhythm.

Some simple strategies you can try today include going to bed and waking up at the same time (even on weekends), avoiding blue light (from the TV, phone, computer, etc.) in the evenings, and avoiding caffeine late in the day (after about 2 or 3 pm).

Practice Meditation

Meditation is a powerful tool that has been shown in many cases to mitigate chronic stress and improve hormone health. You don’t have to spend very long meditating to begin noticing its positive effects, either. Even dedicating just five minutes a day to sitting quietly, closing your eyes, and focusing on your breath can make a difference.

Exercise Regularly

Exercise produces endorphins, which are feel-good chemical messengers that can help to combat stress and anxiety. Try to incorporate regular exercise into your routine. Even something as simple as going for a walk outside or spending a few minutes stretching can boost blood flow, encourage endorphin production, and help you feel a bit better.

COMBAT STRESS WITH HONED SUPPLEMENTS

If you’re struggling with symptoms of hormonal imbalance, chronic stress could be a significant contributor. Follow the tips and guidelines shared above to address your hormonal symptoms and improve your quality of life.

If you’re still stuck, check out Honed’s Test Kit to understand nutrient imbalances, heal your thyroid, adrenal, and hormone health, and combat the effects of chronic stress.