Stress Hormones—Explained

What Are Stress Hormones and How Do They Form in the Body?

It’s no secret: stress isn’t good for us. When things get acutely stressful, like when you have stage fright or are in a conflict situation, typical symptoms like a racing heart, sweating, and panic can occur. Chronic stress, on the other hand, can lead to long-term issues like sleep disturbances, reduced performance, and related illnesses. The biochemical stress mechanism is ancient and was originally designed to protect us in emergencies.

You likely know how stress feels for you personally, but are you familiar with the hormones responsible for it? Here they are:

• Cortisol is produced in the adrenal cortex. It’s the body’s main stress hormone, regulating metabolism, blood sugar levels, and inflammation. In stressful situations, it increases energy and suppresses unnecessary functions to prepare the body for fight or flight.
• Adrenaline is produced in the adrenal medulla. It increases heart rate, expands airways, and boosts energy supply. It prepares the body for quick reactions, raising blood pressure and blood sugar levels.
• Noradrenaline is also produced in the adrenal medulla. It complements the effects of adrenaline by increasing alertness. It constricts blood vessels, raises blood pressure, and improves blood flow to muscles.

Other hormones related to the stress response include vasopressin and somatropin.

The Impact of Stress Hormones: How Does Chronic Stress Affect Health?

Acute stress is one thing. Stress hormones help you focus and be ready to perform, even if it’s uncomfortable at times. Nervousness, sweating, and shaky hands that accompany the excitement before a sports competition, a stage performance, or a brief argument are completely normal and not necessarily unhealthy.

However, chronic stress from work pressure, a toxic relationship, or financial worries can have a lasting impact on you. In many cases, an elevated cortisol level can have significant health effects: weight gain due to a slower metabolism and cravings, irregular digestion and nutrient absorption, sleep disturbances and fatigue, a weakened immune system, high blood pressure, or other impacts on heart health are just a few examples.

What Role Does Nutrition Play in Regulating Stress Hormones?

A healthy diet plays a central role in regulating stress hormones. By choosing the right foods, you can provide your body with the necessary nutrients to lower cortisol levels while promoting overall well-being.

• Foods rich in antioxidants, such as fruits and vegetables, especially those high in Vitamin C (citrus fruits) and Vitamin E (nuts, seeds), can help reduce oxidative stress.
• Foods rich in B vitamins, such as leafy greens, nuts, seeds, and whole grains, can help calm the nervous system.
• Fatty fish like salmon, mackerel, and sardines, as well as flaxseeds and walnuts, are rich in omega-3 fatty acids, which have anti-inflammatory properties and positively influence stress hormone regulation.
• Whole grains, legumes, and starchy vegetables stabilise blood sugar levels.
• Yogurt, sauerkraut, and other fermented products promote a healthy gut flora, which is directly linked to stress resistance and the regulation of stress hormones.
• Adequate water intake is important for keeping the body in optimal condition. Dehydration can exacerbate the stress response and increase cortisol levels.
• In moderation, dark chocolate can lower cortisol levels. It contains flavonoids, natural plant compounds with antioxidant and mood-enhancing properties.

5 Tips for Managing Stress

“A healthy mind resides in a healthy body.” This saying describes one of the best natural methods to lower stress hormones. That’s why these four pillars of health can help you regulate your stress response:

Sleep

The hormone melatonin, the counterpart to the stress hormone cortisol, activates sleep. Known as the sleep hormone, it regulates the sleep-wake cycle. During sleep, cortisol levels drop, allowing your body to regenerate. Healthy sleep can strengthen the immune system, enhance concentration, stabilize mood, improve memory, and reduce the risk of cardiovascular diseases. Aim for 7 to 9 hours of sleep.

Good to know: Melatonin can also be taken as a supplement before bed. However, it’s not comparable to essential nutrients—it’s a hormone. Currently, there’s not enough information on the potential side effects of melatonin supplements to have a clear picture of their overall safety, especially with dosages higher than what the body naturally produces.

Exercise

Endurance sports and physical activities promote the release of endorphins, which act as natural painkillers and mood enhancers. Endorphins, often called “happiness hormones,” can counteract the negative effects of stress hormones like cortisol. Physical activity helps break down cortisol, allowing the body to regain its natural balance.

Meditation

Meditation activates serotonin, the counterpart to cortisol. Serotonin is a neurotransmitter responsible for regulating mood, sleep, and overall well-being. Meditation can be a very personal practice. Some people find clarity during long walks, others through guided meditations or breathing exercises. Find what works best for you.

Social Support

Spend time with family and friends, in groups or clubs, as social interaction can also lower stress levels. Social interactions strengthen the sense of belonging and security. Conversations with trusted individuals offer emotional relief, practical help, and positive distractions from everyday life. Shared activities like sports or games can also bring joy and further reduce stress.