Stress is Affecting Your Body: Cyclical Hormone Imbalance

In the U.S., the pressures of daily life, work demands, and an emphasis on productivity contribute to chronic stress, which has far-reaching effects on health. Combined with the rise of under-eating and over-eating habits, stress creates a feedback loop that impacts the body’s natural hormonal cycles. So, societal stress causes hormonal imbalances and hormonal imbalances stress your body out. Trust— it’s cyclical.

Understanding Cyclical Hormonal Health

For women, cyclical hormonal health revolves around the menstrual cycle, which includes fluctuations in reproductive hormones like estrogen, progesterone, and testosterone that regulate menstruation, mood, metabolism, and energy levels. A balanced cycle promotes physical and emotional well-being, but when stress and dietary habits disrupt this balance, it can lead to issues like irregular periods, fatigue, wehormight gain, and mood swings.

Chronic stress has a profound impact on hormonal health, mainly through its effect on the hypothalamic-pituitary-adrenal (HPA) axis. The HPA axis governs the stress response by releasing cortisol, the primary stress hormone. When stress becomes constant, elevated cortisol levels interfere with the production of said reproductive hormones. This disruption can result in more than just missed periods, it can also increase premenstrual symptoms (PMS), and a promote a reduction in fertility.

Stress can also deplete key nutrients (like B vitamins and magnesium) essential for hormone production, further impacting the body’s ability to regulate its hormonal rhythms.

Where does Under-Eating/ Over-Eating Come In?

Did you know that snakes can resort to eating themselves when they become extremely stressed? Think of humans like “snakes”— when we get stressed, our body is fighting against itself to return to a state of homeostasis. One way we might do this is by eating more or eating less. Under-eating or restrictive dieting is often used as a quick fix for weight loss but can have severe, adverse affects:

a. Reduced Estrogen Production:

Estrogen production relies on an adequate intake of fats and calories. When calorie intake is too low, estrogen levels decrease, leading to irregular periods or amenorrhea (absence of menstruation). Low estrogen is also associated with decreased bone density, which can increase the risk of osteoporosis.

b. Lowered Thyroid Function:

The thyroid is responsible for regulating metabolism, but when caloric intake is too low, thyroid hormone production slows down. This not only makes weight loss difficult but also reduces energy levels, affecting daily activities and mood.

c. Disrupted Progesterone Levels:

Restricting calories can lead to a condition called hypothalamic amenorrhea, where the hypothalamus signals the body to conserve energy by halting reproductive functions. This reduces progesterone levels, which can cause symptoms such as mood swings, irregular cycles, and difficulty maintaining a pregnancy.

d. Increased Cortisol:

The body views under-eating as a form of stress, triggering an increase in cortisol production. High cortisol can further disturb the balance of sex hormones, suppress immune function, and contribute to weight gain around the abdomen.

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Conversely, over-eating, often in response to stress, also disrupts cyclical hormonal health. As we discussed in earlier chapters, highly processed foods, sugary snacks, and excessive calorie intake can create imbalances in insulin, estrogen, and other hormones critical to maintaining a regular cycle.

a. Insulin Resistance and Weight Gain:

Over-eating, especially of high-sugar foods, leads to insulin spikes. Over time, this can result in insulin resistance, where cells don’t respond effectively to insulin. This imbalance can lead to weight gain, particularly around the abdomen, and is associated with hormonal conditions like polycystic ovary syndrome (PCOS), which affects menstrual regularity and fertility.

b. Estrogen Dominance:

Excessive calorie intake, particularly from unhealthy fats, can lead to higher estrogen levels, a condition known as estrogen dominance. Estrogen dominance is linked to irregular periods, heavy menstrual bleeding, and symptoms like bloating and mood swings.

c. Adipose Tissue and Hormone Imbalance:

Fat cells (adipose tissue) produce estrogen. When body fat levels are high, estrogen levels increase, which can throw off the balance between estrogen and progesterone. This imbalance can worsen PMS symptoms and increase the risk of hormone-related issues like endometriosis and certain cancers.

How Stress, Under-Eating, and Over-Eating Create a Cycle of Hormonal Imbalance:

In American culture, the prevalence of both under-eating and over-eating often results from attempts to manage stress. High stress levels can drive people to restrictive diets in the hope of achieving idealized body standards or to binge on comfort foods for temporary relief. These dietary extremes compound stress levels, keeping cortisol elevated and further disrupting hormonal health.

Many people respond to stress with restrictive eating, but under-eating increases cortisol, which can eventually lead to exhaustion and intense cravings. This often results in episodes of overeating, perpetuating a cycle of restriction and binge eating.

On the other hand, stress can also lead to emotional eating, where highly processed, sugary foods become a coping mechanism disturbing hormonal balance and leading to emotional distress, creating a vicious cycle of stress and over-eating.

Breaking the Cycle: Supporting Cyclical Hormonal Health

To restore balance and protect hormonal health, it’s essential to address both stress management and sustainable dietary practices.

a. Nourish with a Balanced Diet:

It almost ALWAYS comes back to this. Prioritize nutrient-dense foods that support hormone production, such as healthy fats (like avocado, nuts, and olive oil), lean proteins, and a variety of fruits and vegetables. More on that later. Avoid drastic caloric restriction, and instead, focus on balanced, regular meals.

b. Manage Stress Proactively:

Incorporate stress-relieving activities like exercise, mindfulness, and deep breathing to help regulate cortisol levels. Consistent stress management can reduce the likelihood of both under-eating and over-eating.

c. Get Sufficient Sleep:

Sleep is essential for hormone regulation. Aim for 7-9 hours of quality sleep per night to support the body’s natural hormone production and stress recovery.

d. Support Insulin Balance:

To keep insulin levels stable, avoid excessive sugar and refined carbohydrates. Instead, focus on whole grains, lean proteins, and high-fiber foods, which help maintain steady blood sugar and prevent insulin spikes.

e. Seek Help When Needed:

Working with a healthcare provider or dietitian can provide personalized strategies for managing stress and dietary habits, especially for individuals with a history of hormone-related issues or disordered eating patterns.

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