When we are confronted with a stressful situation, our body reacts to adapt. This physiological and physical reaction depends on the production of a number of hormones, including cortisol. Also known as the stress hormone, cortisol is involved in the various phases of the stress response. It is produced by the adrenal glands and plays a role in maintaining a balanced blood glucose level. But it’s not the only hormone involved. In fact, the manifestation of stress is the result of a hormonal chain reaction. Too much stress produces an excess of glucocorticoids, including cortisol, which is very harmful for everyone.

In this article, find out what a stress hormone is, what its role is and how it can be regulated.

Cortisol, the stress hormone “par excellence”

Cortisol is a steroid hormone secreted by glands dependent on the secretion of another hormone: Adrenocorticotropic Hormone (ACTH). It plays a vital role in the body’s functioning and is constantly present in our bloodstream. Levels peak in the morning, between 6 and 8 am. It then declines to a minimum in the evening.

In times of stress, cortisol levels rise to enable the body to cope better. On the other hand, this reaction leads to a deficiency in the immune system. In fact, the stress hormone limits responses to inflammation or infection. In any case, cortisol ensures :

Metabolism of carbohydrates, lipids and proteins
Regulation of blood sugar and blood pressure
Bone growth
Anti-inflammatory response
Stress response: it mobilizes the energy needed to fuel the brain, heart and muscles in the event of a stress factor.

It’s also important to note that there are two levels of cortisol in the body. On the one hand, the resting level, which is the normal level of the everyday stress hormone needed for the body to function properly. The other is the reactive level, when cortisol levels are at their highest. Triggered by a stressor, stress mode is activated.

More concretely, fat reserves are converted into sugar, producing energy. This energy is then sent to the muscles and any other organs required to react to the stressor. When we fail to overcome stress, various palpable physical reactions follow.

ACTH

The manifestation of stress is closely linked to the secretion of other types of stress hormone. In addition to cortisol, no less than four other hormones are involved. Each plays a different role. So, let’s take stock.

ACTH or adrenocorticotropic hormone is secreted by the anterior pituitary, a gland located in the middle of the brain. It has endocrine functions and stimulates three specific zones of the adrenal gland: the glomerular zone, the reticular zone and the fascicular zone. Generally speaking, ACTH assessment is used to diagnose Cushing’s syndrome, Addison’s disease or pituitary tumors.

Blood levels of this stress hormone can rise with the use of drugs such as insulin or amphetamines, but it is important to maintain a balanced level of ACTH. Effective treatment is therefore essential. In any case, the essential function of this hormone is to help activate growth and stimulate the adrenal glands. These in turn secrete cortisol, the very hormone of stress.

Adrenalin

Nicknamed the “thrill hormone”, adrenalin is a substance secreted by the adrenal glands in response to fear, anger or stress. This stress hormone can also be triggered by intense physical activity. In principle, adrenalin levels are produced according to the body’s need for energy to confront danger or withstand physical pain.

On the other hand, the presence of the hormone in the blood instantly triggers reactions such as palpitations, accelerated heart rate, dilated bronchi and pupils, increased blood pressure, convulsions and even constriction of arteries in the skin.

Adrenalin is not just the result of stress. It’s a stress hormone that can also treat cardiac arrest, allergic shock and edema. Moreover, it is synthetically produced for use in emergency medicine.

Oxytocin

Oxytocin, also known as the happy hormone, is a hormone synthesized by the hypothalamus. It is released when we experience a pleasant, tender sensation. It counteracts anxiety and helps reduce cortisol levels in the blood. What’s more, oxytocin makes the body less sensitive to discomfort and improves intestinal transit.

Several molecules are successively secreted when oxytocin is triggered. These are dopamine, endorphins and serotonin. The stress hormone first triggers the release of dopamine, which combines with endorphins to provide a sense of well-being. Then, serotonin is released to help stabilize mood.

In short, these different molecules are synthesized at the very moment when we are experiencing affectionate and intimate relationships. This is why oxytocin influences our social behavior. Our relationship with others is linked to oxytocin. More specifically, it’s about attachment to someone, that special feeling especially between mother and child. It’s also an anti-stress hormone, in other words, a bulwark against the stress hormone. It lowers cortisol levels in the body, helping to overcome stress.

Vasopressin

Vasopressin, also known as antidiuretic hormone or ADH, is a hormone secreted by the hypothalamus. It is released into the bloodstream by the pituitary gland. The presence of vasopressin leads to certain physiological changes. These include

Reabsorption of water in the body and Reduced urine output
Narrowing of blood vessels
Increased blood pressure
Increased secretion of ACTH, which stimulates the adrenal glands
Clotting of blood platelets when this stress hormone is intensively secreted.

The way vasopressin works is simple: its levels rise and fall with the intensity of the stressful situation. When the stress subsides, the body returns to its normal state. However, stress may persist. This prevents the body from recovering and returning to its normal system. What’s more, the dysfunction may be permanent. In this case, it’s vital to learn how to regulate the stress hormone to ensure balance in the body and brain.

Overcoming stress: tips for regulating the stress hormone

Too much stress is detrimental to a person’s health. Indeed, repeated secretion of cortisol at maximum levels leads to ailments such as diabetes, overweight, feelings of daily fatigue and even cancer. So it’s vital to avoid stressing over anything and everything. Don’t let any unpleasant situation become a source of stress for you.

Fortunately, there are simple ways to overcome this state of affairs and beat stress. First of all, it’s a good idea to try and understand the stress you’re under, so you can better control the stress hormone. Alternatively, you can use certain anti-stress foods, for example, to regulate cortisol secretion on a daily basis. Stress hormone levels can be kept within normal limits by ..:

Meditation
yoga
Walking
Sport
The company of loved ones, people with whom you have a strong bond
Music: in everyday life, when we listen to our favorite songs and hum the lyrics, we feel positive emotions.

These are effective ways of regulating the stress hormone.

ANTI-STRESS FOODS
This means eating a healthy, balanced diet. To achieve this, choose fresh foods rather than overly processed industrial products. Anti-stress foods include :

Oily fish: salmon, sardines, mackerel, etc.
Meat from free-range animals
Eggs and dairy products
honey
Dark chocolate
Spinach
Vegetable seeds and oils: hazelnuts, walnuts, almonds, flax, cashews…
Fruits and vegetables…

These foods contain vitamins, magnesium, iron, omega 3 and 6, all of which help to reduce stress hormone levels in the body.

GOOD SLEEP AND PHYSICAL ACTIVITY
Good quality sleep improves comfort and well-being. It also boosts self-confidence. In fact, fatigue is one of the factors that increase adrenaline secretion, making the body more vulnerable to stress. By getting enough sleep, you can reduce your stress levels and manage it more easily. At the same time, you improve your performance, since rest is good for productivity.

On the other hand, physical activity is excellent for your mental health.

TAKING CONTROL TO MANAGE THE STRESS HORMONE
When you’re stressed, exercise helps you channel stress and regulate hormones such as adrenalin. At the same time, the feel-good hormones serotonin and endorphin are released in a big way. But in general, stress also manifests itself as a feeling of incapacity, of lack of control over everything that happens around us. This helplessness leads to low self-esteem and an undeniable loss of confidence.

In this respect, looking for a way to have some control over every circumstance can be very useful, not least to better control the stress hormone. However, this may not always be possible. Indeed, there are certain aspects of life over which we have no control. For example, deadlines at work, heavy workloads, stock market fluctuations, etc.

So you simply need to find other aspects of life that you can easily control. Among other things, this improves your ability to rise to challenges and deal with external events. It keeps you in a positive frame of mind, a good way of coping with stress.

LAUGH, ENJOY… AND SOCIALIZE TO CONTROL THE STRESS HORMONE
Personal fulfillment excludes all stress factors. In fact, anxiety, anguish, fear and worry are feelings to be banished from everyday life. They must be replaced by calm, serenity and tranquillity. To achieve this, smile and laugh! It goes without saying that laughter is always good for you. It secretes endorphins throughout the body. And even if it’s a forced smile, don’t hold back. Besides, it can give you a good dose of positive energy in a stressful situation.

What’s more, the stress hormone can be regulated by spending time with other people. As human beings, we always want reassurance and comfort from our loved ones when situations are unfavorable. The impact of stress on our way of life can then be significantly reduced. What’s more, exchanging and socializing with others on a regular basis helps to make us happier, thanks to the stimulation of oxytocin synthesis.

MASSAGE TO BEAT STRESS
The pressure of massage stimulates the receptors under the skin for vagal activity. This is one of the reasons why massage is so relaxing. The stress hormone cortisol decreases and oxytocin increases with deep massage. Studies also show that massage improves the immune system.