The hypothalamic-pituitary-adrenal (HPA) axis is a system in the body that helps the body respond to stress. When we experience stress, the HPA axis is triggered, which ends up releasing a hormone called cortisol. Our body’s stress response is highly dependent on the HPA axis, and it’s important to understand the degree of its effect and how it shows in your daily life.
To further explain and help you understand the HPA axis, and the body’s stress response, we will look at the 3 main components:
1 . Hypothalamus: The hypothalamus is a small part of the brain that acts as the primary sensor of stress. When it detects a stress signal, it releases corticotropin-releasing hormone (CRH).
2 . Pituitary gland: It’s a small endocrine gland located at the base of the brain. It receives CRH from the hypothalamus and responds by releasing adrenocorticotropic hormone (ACTH).
3 . Adrenal gland: The adrenal glands are two small glands located on top of the kidneys. And they receive ACTH from the pituitary gland, and respond by releasing cortisol, and other glucocorticoids.
Role of Cortisol in the Stress Response
Cortisol on the other hand, is often called the “stress hormone” because its levels increase when we’re stressed. It plays a crucial role in the body’s response to stress by giving us energy, suppressing the immune system, and regulating blood sugar levels. However, there are consequences of chronic cortisol elevation. While cortisol is essential for the body’s response to acute stress, chronically elevated levels can lead to problems like:
- Weight gain
- Insomnia and disrupted sleep patterns
- Mood disturbances, such as anxiety and depression
- Impaired cognitive function and memory
- Increased risk of diabetes and cardiovascular disease
Prolonged activation of the HPA axis and its effects
The hypothalamic-pituitary-adrenal (HPA) axis is a vital physiological response system that helps the body cope with stress. However, when it is prolonged it can have adverse effects on one’s physical, and mental health.
Effects of prolonged HPA axis, and its effects on physical health
- You may gain weight, particularly in the abdominal area, due to increased cortisol levels in your body.
- Disrupted sleep patterns can occur due to elevated cortisol levels. So, you could start developing poor sleeping habits, and even poor quality of sleep.
- Cortisol can cause blood sugar levels to fluctuate, which can increase your risk of developing insulin resistance, and type 2 diabetes.
- Osteoporosis can occur because high cortisol levels can lead to bone density loss.
- High risk of heart disease can occur if there is a prolonging on the HPA axis activation.
Mental health
- Anxiety and depression
- Irritability, mood swings, and emotional reactivity, can occur due to HPA axis dysregulation
- Impaired brain function, including memory and concentration
- It can lead to burnout, emotional exhaustion, cynicism, and reduced performance
Other effects
- Immune system suppression, which can make you more susceptible to falling ill.
- Skin issues like acne, thinning skin, and poor wound healing can occur due to prolonged HPA axis activation.
- The HPA axis can disrupt the body’s natural hormonal balance, which can lead to issues like thyroid dysfunction and adrenal fatigue
- Gut issues like IBS, acid reflux, and stomach ulcers
How Chronic Stress disrupts your body’s Stress System
To understand how chronic stress disrupts your body’s stress system, you need to firstly understand your body’s stress system.
1 . Your body has a stress system that helps you respond to threats or challenges.
2 . To better understand, this system is a like a “fight or flight “ response, which prepares your body to either fight or flee from danger.
3 . The stress system is controlled by a small gland called the adrenal gland, which releases stress hormones like cortisol, and adrenaline.
Now this is what happens during chronic stress
1 . Since chronic stress occur when you’ve been stressed for too long, your adrenal gland keeps releasing stress hormones.
2 . This can always make your body think that it is always in “fight or flight” mode, even when there’s no real danger.
Which is why you can become at risk of high blood pressure, and other heart issues. Because being on alert every single time, is not a good look, and can cause serious health problems.
3 . Over time, your body’s stress system can get worn out, like a car or generator engine running non-stop. Therefore, there needs to be some way to stop running, and relax, else there will be consequences.
What Happens when your body’s Stress Response Goes Out of Balance
Your body’s stress system can become imbalanced, which could end up leading to problems like:
- Mood swings and emotional eating
- Digestive issues and stomach problems
- Insomnia and sleep problems
- Fatigue and exhaustion
- Weight gain or loss
- Weakened immune system
- Skin problems and acne
- No glow
- Social withdrawal
These are the consequences of chronic stress, and how your body can respond to it.
Why chronic stress is a problem
Chronic stress can make your body’s stress system less effective, which can make it harder to respond to real threats. It can also lead to long-term health problems like diabetes, heart disease, depression and anxiety, and other mental health problems. Additionally, chronic stress can affect your relationships, work productivity, and your quality of life in general.
The Difference Between Positive (eustress) and Negative (distress) Stress Responses
Our bodies react to stress in different ways, including a positive stress response and negative stress response. The positive stress response is referred to as eustress, a type of stress that motivates and energizes you to perform at your best. On the other hand, distress is a type of stress that can harm your mental and physical health. It can leave you feeling like you have the weight of the world on your shoulders, and you can’t get free.
The main point is your body can react to stress in a good way or a bad way. It’s not bad all the way, and it is important to understand the ways your body responds to certain types of stress.
Difference between good stress and bad stress
The key differences between eustress and distress is:
Eustress:
- Helps you stay focused, alert, and motivated, which can lead to better performance, and productivity
- Eustress helps you develop coping skills and resilience, which makes you more adaptable to challenging situations
- It helps you to be more creative and improve your problem-solving skills
- Eustress helps you manage your time better, and be more productive
Distress:
- It can lead to anxiety and depression
- You could develop heart problems like hypertension, diabetes, and other chronic diseases
- Burnout and exhaustion
- Strained relationships
- Bad skin
How to manage and regulate the HPA Axis and Cortisol levels
1 . Identify what causes you stress and take steps to manage them.
2 . Take breaks by making time for yourself to relax, and recharge.
3 . Meditate and practice deep breathing exercises.
4 . Do some light exercises.
