The imbalances of stress and hormones for many modern Americans have far-reaching effects on their health. Meanwhile, the mainstream medical management model has left the country in a healthcare crisis of unprecedented proportions. What can people do to reclaim their health-wealth?
Entire books are written on any one of these topics of Stress, Hormones and Health, and though some of it is quite helpful, it has not been enough to turn the ship around.
More People Unwell Despite Ever Higher Amounts of Money on Healthcare and Prescriptions
Our health should not be taken for granted. So much depends on it. People depend on us, whether in personal or professional life. Yet prioritizing our health is not something many of us do well. It may seem inconvenient or challenging or unfamiliar. For many people, it is a can they kick down the road. As if it was a destination achievable without the day-to-day journey.
Look around you! Collectively, our communities are feeling worse year after year. On the topic of stress, the 2024 results of the American Psychiatric Association’s annual mental health poll show that U.S. adults are feeling increasingly anxious. In 2024, 43% of adults say they feel more anxious than they did the previous year, up from 37% in 2023 and 32% in 2022.1 And the topic of hormones is course highly diversified, but if you consider infertility,2 thyroid disorders,3 or diabetes 4, they are all going up! Diabetes, in particular, shows that prevalence estimates for total diabetes were 10.3% in 2001–2004 and 13.2% in 2017–2020.4
And year after year, Americans throw ever-increasing amounts of money into the conventional prescription drug approach to healthcare. In 2023, overall pharmaceutical expenditures in the US grew 13.6% compared to 2022, for a total of $722.5 billion. Utilization (a 6.5% increase), new drugs (a 4.2% increase) and price (a 2.9% increase) drove this increase. 5
You don’t have to be an arithmetic whiz to see that this is not adding up as an actual solution. This is what I call a ‘sick care model’ toward health. You see, the well-tread path of the sick-care model is not the road to wellness.
Wellness involves lifestyle medicine, intentionality, and actively trying less invasive ways to restore balance. And this is something that naturopathic physicians are passionate about.
Where Stress Meets Hormones
Cortisol, often referred to as the "stress hormone," plays a crucial role in the body’s response to stress. Produced by the adrenal glands, cortisol is released in response to signals from the hypothalamus and pituitary gland when the body perceives stress, whether physical or emotional. This hormone helps mobilize energy by increasing glucose availability in the bloodstream, ensuring the body has the fuel needed to handle stressful situations. It also regulates various bodily functions, including immune responses, metabolism, and blood pressure, helping maintain homeostasis during challenging times.
While cortisol is essential for survival, chronic stress can lead to sustained high levels of the hormone, which may have adverse effects on health. Prolonged exposure to elevated cortisol can contribute to conditions such as anxiety, depression, weight gain, and weakened immune function. It can also disrupt sleep patterns and lead to other hormonal imbalances. Learning to manage stress through mindfulness, exercise, and relaxation techniques is vital for keeping cortisol levels in check and maintaining overall well-being.
Stress triggers the release of several neurotransmitters, primarily increasing levels of adrenaline (epinephrine) and norepinephrine, which are part of the body's "fight or flight" response. These chemicals prepare the body to react quickly to perceived danger by increasing heart rate, blood pressure, and energy availability. Another key neurotransmitter influenced by stress is dopamine, which can surge during stress to enhance focus and alertness. However, chronic stress can lead to imbalances in these neurotransmitters, contributing to feelings of anxiety, irritability, and even depression, underscoring the importance of managing stress effectively for mental and emotional health.
The Tangled Web of Stress and Weight
Stress can significantly impact weight, often in complex ways. Cortisol increases appetite and cravings for high-calorie, sugary, and fatty foods, as the body seeks quick energy to cope with the stressor. This can lead to overeating and, over time, weight gain, particularly around the abdomen. Additionally, cortisol affects how fat is stored in the body, promoting the accumulation of visceral fat, which surrounds internal organs and is associated with increased health risks like heart disease and diabetes.
On the other hand, stress can also affect weight by decreasing appetite in some individuals, particularly in the short term. During acute stress, the body's "fight or flight" response can suppress hunger, leading to weight loss.
However, chronic stress typically leads to long-term hormonal imbalances that favor weight gain rather than loss. Stress can also affect sleep patterns and energy levels, reducing motivation to exercise and further contributing to weight fluctuations. Managing stress through lifestyle changes, such as regular physical activity, mindfulness, and proper sleep, is essential for maintaining a healthy weight and overall well-being.
What Can You Do?
Reducing stress is essential for maintaining both mental and physical well-being. One of the most effective ways to combat stress is by nurturing relationships. Strong social connections with friends, family, or support groups provide emotional comfort, allowing individuals to share their feelings and challenges. Human connection triggers the release of oxytocin, a hormone that counteracts stress hormones like cortisol. Additionally, spending time with loved ones can create moments of joy and relaxation, helping to buffer the effects of daily stress. Developing a support network not only enhances emotional resilience but also contributes to a more balanced perspective on stressful situations.
Another critical factor in reducing stress is ensuring adequate sleep. Quality sleep helps the body recover from daily stressors by lowering cortisol levels and restoring energy. When we don’t get enough sleep, the body’s stress response becomes heightened, making it more challenging to cope with pressure and anxiety. To effectively manage stress, individuals can incorporate the following practices:
Practice mindfulness and meditation to calm the mind.
Engage in regular physical activity to release endorphins.
Prioritize sleep by maintaining a consistent bedtime routine.
Nurture relationships by spending quality time with loved ones.
Limit caffeine and alcohol, which can interfere with relaxation.
Break tasks into manageable steps to avoid feeling overwhelmed.
Incorporating these strategies into daily life can significantly reduce stress and improve overall well-being. And when the going gets tough, call on your friendly, neighborhood naturopathic physician! Testing hormones and neurotransmitters, using physical medicine like acupuncture, and nutritional supplements to re-balance an embattled endocrine system can help get a person feeling better promptly! These approaches use collaborative care and lifestyle medicine to help a person get lasting results, not just ever-increasing reliance on prescription medications.
It's your health, which way are you going to go?
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References
1. American Psychiatric Association. (2024, May 01). American Adults Express Increasing Anxiousness in Annual Poll; Stress and Sleep are Key Factors Impacting Mental Health [Press Release]. https://www.psychiatry.org/news-room/news-releases/annual-poll-adults-express-increasing-anxiousness
2. Nugent, Colleen N, and Anjani Chandra. “Infertility and Impaired Fecundity in Women and Men in the United States, 2015-2019.” National health statistics reports ,202 (2024): 1-19. https://pubmed.ncbi.nlm.nih.gov/38722687/
3. Wyne KL, Nair L, Schneiderman CP, et al. Hypothyroidism Prevalence in the United States: A Retrospective Study Combining National Health and Nutrition Examination Survey and Claims Data, 2009-2019. J Endocr Soc. 2022;7(1):bvac172. Published 2022 Nov 10. https://pubmed.ncbi.nlm.nih.gov/36466005/
4. Center for Disease Control. National Diabetes Statistics Report. 2024-05-15. https://www.cdc.gov/diabetes/php/data-research/ Accessed 2024-09-29
5. Tichy, Eric M et al. “National trends in prescription drug expenditures and projections for 2024.” American journal of health-system pharmacy : AJHP : official journal of the American Society of Health-System Pharmacists vol. 81,14 (2024): 583-598. https://pubmed.ncbi.nlm.nih.gov/38656319/
The content and any recommendations in this article are for informational purposes only. They are not intended to replace the advice of the reader's own licensed healthcare professional or physician and are not intended to be taken as direct diagnostic or treatment directives. Any treatments described in this article may have known and unknown side effects and/or health hazards. Each reader is solely responsible for his or her own healthcare choices and decisions. The author advises the reader to discuss these ideas with a licensed naturopathic physician.
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