2020: The Year of COVID and HPA Axis Dysfunction (aka STRESS)
The year is 2020 and I hope you’ve had your stress management techniques on point. If you’ve been coasting through this year, unfazed, consider yourself lucky (or in a solid state of denial).
People tend to downplay the influence of the mind over the body, but a continually increasing amount of research confirms that consistently high levels of stress over a prolonged period can dramatically change bodily function and impact nearly every organ system. Eight months into a pandemic, juxtaposed with a discordant election and racial turmoil, those alterations in function can manifest into a variety of unpleasant symptoms.
What’s more, we’ve mastered the ability to stress ourselves out merely by giving thought to potential threats. Just worrying about our financial future or the health of loved ones produces a comparable stress response equivalent to the response that is triggered in a life or death (fight or flight) situation. Physiologically speaking, your body can’t really tell the difference.
Stress exists when life’s demands outweigh our physical and mental ability to handle them. So what do we do? Decrease life’s demands? That isn’t a viable option for most. That leaves us with the pursuit of increasing our resilience in the face of stressors. We can work on our mindset, stress management techniques, and make dietary and lifestyle changes that increase our defenses against stress. We can also use supplements and adaptogens to tackle hypothalamic-pituitary-adrenal (HPA) axis dysfunction that may occur in the face of unrelenting stress.
What is HPA Axis Dysfunction?
“The HPA axis is a system of endocrine organs, hormones, and other signaling molecules that serves as the body’s stress-response system. The HPA axis evolved to help our bodies respond efficiently to acute stressors, such as being chased by a lion, but research indicates that it is poorly equipped to handle the chronic stressors we face today.
Chronic activation of the HPA axis through continuous exposure to stressors (emotional, cognitive, or physical) can lead to HPA-D, or an inability of the HPA axis to effectively regulate the production of hormones and downstream systems such as the gut and brain. At least initially, HPA axis hyper-activation leads to high levels of cortisol, often considered the body’s primary stress response hormone. However, over time, HPA axis function can also bottom out, leading to low cortisol and depleted levels of a variety of other hormones, including estrogen, progesterone, testosterone, and dehydroepiandrosterone (DHEA)”. - Lindsay Christensen, MS, CNS
Do you have symptoms of HPA axis dysfunction?
Here are some of the most common indicators of a potential problem:
Problems falling asleep and/or staying asleep
Second wind (high energy) late at night
Energy highs and lows throughout the day
Tired all the time, easily fatigued
Need caffeine to get going in the morning
Frequently get fewer than eight hours of sleep per night
Things you used to enjoy now seem like a chore
Low sex drive, libido
Feelings of depression or loss of motivation
Weight gain
Acne
Thinning hair
Easily irritated or upset
Have had one or more stressful major life events, i.e. divorce, death of a loved one, job loss, new baby, new job
Tend to overwork with little time for play or relaxation
Crave sweets
Frequently skip meals or eat sporadically; feel low energy or foggy and disoriented when meals are skipped
Experiencing increased physical complaints, such as muscle aches, headaches, repetitive strain injuries
More frequent illness, such as colds, flu, viruses
How do you address HPA axis dysfunction?
Focusing on stress management techniques that don’t require many resources to implement is a great place to start, i.e. slow breathing exercises, meditation, mindfulness, and yoga. Adding exercise and movement is a no brainer; not only does it help you improve circulation and oxygen levels, but the repetitive actions of an exercise can cultivate mindfulness (and bonus if it gets you outdoors in nature). Ask for help by delegating some of your tasks or finding support in others. If possible, find a life coach, councilor or therapist that can teach your how to manage your stress more efficiently. Adopt some, if not all, of the nutritional tips provided here. Supplement with adaptogens that have shown a positive effect on stress levels and response.
When it comes to more specific recommendations and supplement protocols: test, don’t guess. We utilize Precision Analytical’s DUTCH Plus test or Genova Diagnostics Adrenocortex with Cortisol Awakening Response to analyze the integrity of your stress response system and make recommendations accordingly.
Looking for more info?
Below are some links to our favorite health gurus and their respective blog posts regarding stress:
Chris Kresser: https://chriskresser.com/?s=stress
Dr. Mark Hyman: https://drhyman.com/search/stress
Mark Sisson: https://www.marksdailyapple.com/?s=stress
Additional Resource: Chronic Stress and the HPA Axis: Clinical Assessment and Therapeutic Considerations By Thomas G. Guilliams Ph.D. and Lena Edwards M.D.