Stress hormones: the good and the bad
Stress activates the “fight-or-flight” response. It releases a surge of neurotransmitters and hormones like adrenaline and cortisol that act like chemical messengers, placing us on high alert. These cause changes such as increased heart rate, blood flow to the extremities, blood sugar changes and sharper vision. They are self-preserving hormones that help us to cope and to adequately respond to the threat at hand.
Long term exposure to these hormones, however, can negatively affect other body systems like brain, immune and digestive health. This is when you might see symptoms like brain fog, lowered immunity and poor digestion (bloating, reflux etc.) emerge. Sound familiar? Even though stress is a common part of our lives, it doesn’t have to have the upper hand. It is possible to achieve internal harmony if we prioritise ways to balance these hormones with stress-relieving interventions.
The balancing act: tips to reduce stress hormones
- Sleep
As stress raises cortisol, studies show sleep lowers it[1]. Aim for 7 hours a night and prioritise good sleep hygiene (no devices 30 mins before bed, blacked out room, limit caffeine after noon).
- Regular exercise
Movement helps to increase endorphins, which are natural stress relievers that help us feel good. It also helps to balance adrenaline and cortisol.
- Deep breathing
This simple yet calming practice helps to shift mental focus to calm, counteracts the body tension that stress often triggers and activates the relaxation response.
- Connection
Go for a walk with a friend, call someone you love or hug a pet – the souls around us nourish our hearts and provide emotional support and a listening ear. These things help to carry the load during periods of intense stress, and to no surprise actually decrease stress hormone levels[2].
Herbal rescues
While lifestyle interventions are wonderful, there is always room to lean on plant allies to help us rebalance too. In times of unrelenting pressures, you can consider adaptogenic herbs. Adaptogens support the body to adapt to stress, restoring the body’s strength by relieving symptoms of stress.
Herb of Gold Stress Ease contains a blend of herbs, including Rhodiola, Ashwagandha and Licorice to support a healthy stress response in the body. Rhodiola is traditionally used in Western herbal medicine as an adaptogen to relieve the feelings of stress, tension and fatigue. Ashwagandha is traditionally used in Ayurvedic medicine as an adaptogen to help body adapt to stress.
Herbs of Gold Activated B Stress contains unique blend of activated B vitamins to support energy production, vitamin C, and Holixer™, a clinically trialled extract of adaptogenic herb, Holy basil, that relieves symptoms of stress and promotes the body’s adaption to stress[3].
Stress hormones are essential for life, helping us to cope with the ebb and flow of life’s pressures. The negative effects of stress hormones are abated when they are properly balanced with relaxation techniques. If we develop holistic habits to deal with these common stressors, then we can dampen the more harmful effects it can have on our lives.
Always read the label and follow the directions for use.
[1] De Nys, L., Anderson, K., Ofosu, E. F., Ryde, G. C., Connelly, J., & Whittaker, A. C. (2022). The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis. Psychoneuroendocrinology, 143, 105843. https://doi.org/10.1016/j.psyneuen.2022.105843
[2] Sumioka, H., Nakae, A., Kanai, R., & Ishiguro, H. (2013). Huggable communication medium decreases cortisol levels. Scientific reports, 3, 3034. https://doi.org/10.1038/srep03034
[3] Lopresti, A. L., Smith, S. J., Metse, A. P., & Drummond, P. D. (2022). A randomised, double-blind, placebo-controlled trial investigating the effects of an Ocimum tenuiflorum (Holy Basil) extract (Holixer™) on stress, mood, and sleep in adults experiencing stress. Frontiers in Nutrition, 9, 965130.
