Cortisol, The Adrenal Glands & Stress
Cortisol is an adrenally produced steroid hormone (‘glucocorticoid’). It’s often referred to as the ‘stress hormone’ because it’s released in response to a stressor (physical, emotional, hormone, biochemical, etc.). Homeostatic levels of cortisol are regulated by the hypothalamic-pituitary-adrenal axis (HPA) (Wilson, 2014).
Too little cortisol results in Addison’s disease and adrenal fatigue whilst too high levels result in the manifestation of Cushing’s syndrome thus circulating cortisol levels must be regulated within a certain range (15-24 mcg/dL). Cortisol levels naturally ebb and flow depending on the time of the day and are usually higher within half an hour upon rising and lower in the late afternoon (2-5 pm).
The adrenal glands are hormone-producing organs that reside above the kidneys and are a part of the endocrine system. Historically, adrenal glands helped kept us alive during stressful events including immediate dangers (e.g. being attacked by a wild animal), and chronic stressors (e.g. long winters, famine) by producing stress hormones. Nowadays individuals in modern life face persistent stressors: pressure to perform well, stay connected, avoid FOMO & lead perfect Instagram lives.
Initially, the adrenals will be able to withstand stress and maintain elevated cortisol to handle the stresses however in long term the adrenals will become depleted and the demands for cortisol become too high. This physiological maladaptive stress response then results in what’s referred to as ‘Hypothalamic-pituitary-adrenal dysfunction’ (HPA axis dysfunction).
Chronic stress has also been linked to anxiety and depression as stress hormones negatively affect brain regions (including the hypothalamus, hippocampus and amygdala) which are responsible for regulating emotions ("Your brain when you're anxious", 2020). Mood disorders, panic attacks, sleep disturbance and an inability to cope with stress often present due to altered neurotransmitter metabolism and depleted growth factors.
Symptoms of chronic stress can range from low pressure, dizziness, irritable bowel syndromes (IBS) like symptoms, insomnia, hypoglycaemia, low libido, menstrual disturbances, hair loss, inability to gain muscle, salty or sweet cravings, stubborn abdominal and weight gain (Karling, Wikgren, Adolfsson & Norrback, 2016) (Stephens & Wand, 2012).
Stress is incredibly common, and I think most of us can empathize with feeling chronic stress and the associated symptoms of stress. But there are ways to help cope and manage stress. Read this blog for “My top 25 ways to reduce stress” for more strategies to employ.
Note: please do not self-diagnose with HPA axis dysfunction, it’s important to seek out the correct diagnosis and treatment. The information in this blog about HPA axis dysfunction is provided for educational purposes only and should not be perceived as medical advice.
If you would like further assistance in managing your stress, reach out for a consult here and/or send me an email at judy.c.nutrition@gmail.com
REFERENCES
Davison, G., & Gleeson, M. (2007). The effects of acute vitamin C supplementation on cortisol, interleukin-6, and neutrophil responses to prolonged cycling exercise. European Journal Of Sport Science, 7(1), 15-25. doi: 10.1080/17461390701197734
Moritz, B., Schmitz, A., Rodrigues, A., Dafre, A., & Cunha, M. (2020). The role of vitamin C in stress-related disorders. The Journal Of Nutritional Biochemistry, 85, 88040-900. doi: 10.1016/j.jnutbio.2020.108459
Karling, P., Wikgren, M., Adolfsson, R., & Norrback, K. (2016). Hypothalamus-Pituitary-Adrenal Axis Hypersuppression Is Associated with Gastrointestinal Symptoms in Major Depression. Journal Of Neurogastroenterology And Motility, 22(2), 292-303. doi: 10.5056/jnm15064
Peters, E., Anderson, R., Nieman, D., Fickl, H., & Jogessar, V. (2001). Vitamin C Supplementation Attenuates the Increases in Circulating Cortisol, Adrenaline and Anti-Inflammatory Polypeptides Following Ultramarathon Running. International Journal Of Sports Medicine, 22(7), 537-543. doi: 10.1055/s-2001-17610
Stephens, M., & Wand, G. (2012). Stress and the HPA Axis Role of Glucocorticoids in Alcohol Dependence. Alcohol Research, 34(4), 468-483.
Stress. (2020). Retrieved 23 November 2020, from https://www.mentalhealth.org.uk/a-to-z/s/stress
Wilson, J. (2014). Clinical perspective on stress, cortisol and adrenal fatigue. Advances In Integrative Medicine, 1, 93-96.
Young, L., Pipingas, A., White, D., Gauci, S., & Scholey, A. (2019). A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals. Nutrients, 11(9), 2232. doi: 10.3390/nu11092232
Your brain when you're anxious. (2020). Retrieved 23 November 2020, from https://kidshelpline.com.au/teens/issues/your-brain-when-youre-anxious#:~:text=When%20you%20have%20a%20stress,known%20as%20your%20'emotional%20brain'
