What can I do to support my body during stress?
I think the one thing that we can all relate to is that we all have stress in life - not the type of stress that our ancestors had, but in our own way. Maybe it's our email inbox constantly full, our phones are dinging with notifications, a mean or stressful workplace, kids are trying to get your attention, you have people that are depending on you, financial pressures, being on the go go go all the time.
As much as our stressors have changed from our ancestors though, our response has stayed the same. Our physical response is still to fight, flee, or freeze. Whether we are being chased by a saber tooth tiger or someone just cut us off in traffic the same parts of our body fire up, and in this case it's the nervous system and the HPA Axis.
External factors are not always the culprit for sending messages to our nervous system. Our internal world talks directly with it as well. Internal stressors such as poor digestion, nutrient deficiencies, overactive immune system, internal infections and other issues can also send out threatening signals to the HPA Axis.
What is the HPA axis?
HPA axis stands for hypothalamic - pituitary - adrenal axis and it is the relationship and interactions between, you guessed it - the hypothalamus, the pituitary gland and the adrenal gland. Three major endocrine glands. These glands are in charge of various processes in the body with some of the major ones being digestion, stress response, mood, and immune function.
So when we have a perceived threat and our HPA axis is triggered, that trigger will release hormones like cortisol and adrenaline. These hormones have a wide range of effects over the body.
When we have an increase in adrenaline, this will
Create a rise in glucose in the bloodstream
Increase blood pressure
Cause our heart rate to rise
Reduce blood flow to our digestive tract and halt our digestive system
Sharpen our focus and hypervigilance
An increase in cortisol will
Suppress our immune system
Create inflammation
Disturb our sleep
Disrupt our digestive system / functions
Create negative moods that have symptoms such as depression and anxiety
Signs that your HPA axis is dysregulated
Our body is always talking to us. Here are some ways that your body may be sending you some signals about your HPA axis.
Insomnia or changes in your sleep cycle. Often the feeling of “wired but tired” comes into play. You are tired enough to sleep, however you can't.
Chronic fatigue - feeling tired or lethargic even after a full night's rest you still have no energy
Prolonged stress response. You become easily overwhelmed or anxious, ruminating thoughts, anger or worry.
Physical symptoms. Digestive issues, low stomach acid, bloating, SIBO, IBS, heartburn along with body aches and pains
How to support the HPA axis
Eating antiinflammatory foods or creating a collection of recipes that are antiinflammatory. Including foods that are rich in vitamins and minerals sodium, potassium, magnesium, zinc, B and C vitamins - these are all helpful to reduce oxidative stress and support our stress hormones and adrenal glands.
There are a wide variety of herbs that help to calm and support the nervous system such as ashwagandha, Rhodiola, Chamomile, Lemon Balm or Milky oats.
Exercise can be helpful to improve mood, reduce stress, help ease and lessen anxiety, depression and anger, as well as improve energy levels. Stay away from constant HIIT workouts.
Getting out in nature can have amazing effects on lowering cortisol levels
Connect and spend time with people you love and care about
Reduce screen time and social media
Stress reducing practices like meditation, yoga, breath work or therapy.
Understanding and navigating each person's unique health history allows them to create personalised approaches to supporting the whole body. When we are able to give our body the appropriate tools the body knows what it needs to do to heal itself. If you need support on your health journey, help is available. Reach out and book an appointment or download this recipe collection with foods centered around anti-inflammatory foods and nutrients needed to support the body during times of stress.
