THE HPA AXIS
Hypothalamic-Pituitary-Adrenal (HPA) axis
The Hypothalamic-Pituitary-Adrenal axis is a communication system in our body that responds to stress. It starts with the hypothalamus - an area of our brain responsible for maintaining many physiological functions including temperature, hormonal release, appetite, energy etc - we often think of it as the thermostat of the body, sensing changes and adjusting accordingly.
When faced with a stressor, our hypothalamus releases hormones that stimulate another area of the brain - the pituitary gland - to produce hormones that enter the bloodstream and signal to our adrenal glands we are under stress. The adrenal glands then produce cortisol, a hormone that helps create the stress response: our hearts beat faster, we have an increase in blood pressure, we push blood to muscles and vital organs so we are in ACTION mode and able to fight (or flee from) whatever stress presents.
Under normal circumstances, after the stress passes, cortisol levels decrease and our parasympathetic system kicks in to dampen the response. The parasympathetic system dominates when we are in “rest & digest” mode - both functions which rely on being in a more relaxed state. It is also important for promoting healing, repair, immunity and energy rebuilding.
Chronic HPA Axis stimulation
When our HPA axis is stimulated chronically, without rest, there are a variety of downstream effects that impact our health. Because this system activates our cardiovascular system and increases our blood sugar, there can be far reaching impacts to our metabolism and overall health including weight gain, increased appetite, fatigue, mood disorders and widespread inflammation. There is also a connection between HPA axis stimulation and chronic pain.
This also means the parasympathetic mode isn’t being used enough. What we often see in practice is issues with not being able to activate the parasympathetic side - specifically issues with digestion and sleep.
What triggers the HPA axis?
A stressor is anything that triggers this HPA axis. It can be a physical or psychological threat to one’s safety or well-being and it may occur when demands exceed current available resources, when expectations don’t match outcomes or when there is an unpredictable change in the environment.
Interestingly, even thoughts about any of these situations, when exaggerated or unhelpful, can trigger and prolong activation of our stress response. Specifically, thinking patterns of rumination, worry, magnification and helplessness are particularly triggering for the HPA axis.
How can we support our stress response?
Stress is inevitable and can sometimes be a useful part of our life. We have these systems in place to spur us into action in the short-term, promote survival or motivate success. Finding ways to be in control of our stress response or tame it, can be useful in preventing chronic activation.
1) Limit or be aware of stressors
Where possible - limit stressors on our physical body or mental-emotional energy. This may involve adopting new styles of communication, having conversations around work boundaries or financial decisions with experts in this field. Physically, it can mean listening to our bodies and taking a rest day when needed.
2) Mindfulness & Meditation
Mindfulness is one of the safest and most effective interventions for supporting stress. Mindfulness can come in many different forms and practices but at its core, involves developing and practicing an open awareness. Meditation can be an effective practice for developing mindfulness.
We often recommend patients to start with a few different guided meditation options to explore what that looks like. This can be helpful for noticing racing thoughts . If these thoughts would be characterized as worry, rumination, magnification or helplessness, there are practices in challenging the truth in those unhelpful thoughts.
Counselling with a licensed therapist to address thinking patterns and support overall well-being is always a great option to compliment your health care.
3) Movement
Regular physical activity can support our stress response and help mitigate some of the chronic concerns that develop from sustained stress responses.
First and foremost, exercise changes the chemistry in our bodies. It improves our blood glucose (which cortisol elevates) and trains our cardiovascular system to go faster when needed and relax when you rest. It also supports our brain chemistry, releasing factors that stimulate neural growth, and helping prevent anxiety and depression. Exercise, overall, has an anti-inflammatory effect.
People who exercise consistently have a reduced stress reaction (it is less intense for them) and they are more resilient against illness. It has often been observed that when stress increases, exercise decreases - and the effects of stress are more apparent. Even though you might not feel like exercising, getting in some quick movement in times of stress can be incredibly helpful.
4) Symptom Support & Optimization
Chronic stress can be overwhelming and you may not feel well enough to make big lifestyle shifts. We find that chronic stress (especially in the current climate of COVID uncertainty) can impact so many conditions and be at the root of many symptoms. Small, impactful changes can make a world of difference over time. Our naturopathic doctors can work with you to support your health in order to ensure you get to a place where you feel you can make the bigger lifestyle shifts or create consistent habits. We aim to support your optimal health and stress resilience.
Click here to get started with one of our naturopathic doctors.