Hormonal stress in women. The stress hormone cortisol and its effect on the body

Stress and the hormonal state of a person are closely interconnected. Under the influence of stress, the hormonal state of a person changes significantly, which can negatively affect the state of his health. The production of the stress hormone provokes a chronic state of stress in a person, and also causes other negative phenomena. It is necessary to control the hormonal level and deal with the development of stress in a timely manner.

Characteristic

What is the name of the stress hormone? This is cortisol, the main “stress hormone”. This hormone is produced by the adrenal glands. Increased production of cortisol occurs in stressful situations, with active physical exertion, with insufficient nutrition, or with an urgent need for urgent action. If a person is hungry, then the hormone stimulates an active search for food, in a state of shock there is an incentive for the brain and body to act more quickly. Active physical activity stimulates a sharp surge of the hormone, which gives a person explosive strength.

The hormone cortisol is normally produced by the body in an amount of 10 μg / dl, when a stressful situation occurs, it rises to 80 μg / dl. If a person develops a severe state of shock, then cortisol is released up to 180 μg / dl. The highest content of the hormone is produced in the morning, the lowest - at night.

With an emergency increase in cortisol levels, the body tries to mobilize a supply of fast energy, the sources for which are glucose and glycogen, but when there is a shortage of them, the breakdown of muscle tissue begins. It quickly splits into the necessary elements. Therefore, it is harmful for athletes to exercise excessively (more than 1 hour) and at the same time follow a low-calorie diet.

Cortisol is considered the main enemy of athletes. This is due to its increased production as a result of intense long-term training. In addition to cortisol, other hormones also influence the development of stress.

stress hormones

It is necessary to understand which hormones are involved in the regulation of stress. Several hormones are involved in this process. These include:

• hormone of the adrenal cortex (cortisol) - the release of cortisol causes a lasting effect, and with a constantly elevated level of this hormone, depression develops, memory is disturbed and fat deposition occurs;
• catecholamines (adrenaline, dopamine, noradrenaline) - adrenaline has the most dramatic, explosive effect, its sharp release occurs in a panic situation; other hormones are less intense than adrenaline;
• androgens (sex hormone, estrogens) - estrogen makes a person less susceptible to pain, it increases the pain threshold, because the physical impact causes less active stress;
• beta-endorphin is a hormone that helps to survive stress, it is produced by the intermediate section of the pituitary gland, is responsible for reducing stress levels, reactions to pain, eliminating shock, and maintains the tone of the nervous system;
• thyroid hormones (thyroxine and triiodothyronine) control memory and attentiveness;
• hormones of the anterior pituitary gland (stress hormone prolactin, growth hormone, follicle-stimulating and luteinizing hormone, etc.) also affect the general well-being of a person and the development of stress.

The negative impact of stress

The stress hormone cortisol is produced in significant amounts during prolonged stress, chronic overexertion. The main harm of cortisol for the body is the deposition of internal fat on the organs, as well as the deposition of fatty tissues. The stress hormone in women provokes deposits of fatty tissue on the hips, and in men, mainly on the abdomen and lower back.

Also, a high concentration of the hormone overloads the nervous system, which further causes chronic stress. In humans, there is an increase in irritability, metabolism worsens. Periodically, the pressure rises, which also negatively affects the body.

Negative Impact Prevention

As for how to reduce the stress hormone cortisol in the body, a person should follow the following rules:

• proper nutrition, aimed at the production of insulin, growth hormone, endorphin, testosterone; increase in calorie content of food and increase in protein content;
• maintaining immunity and body resistance to adverse external influences;
• prevention of overvoltage, stress, sufficient sleep and rest;
• exercise for no more than a minute.

These activities will help control the production of cortisol in the body and prevent its negative impact.

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Stress and hormones that help him.

Seems like very simple advice. I have long suspected that the increased and ever more intense load on the human nervous system requires increased attention and efforts to develop the habit of relaxation. About the physiology of stress and the hormones that take part in the destructive stress "case" below:

The stress hormone in the blood triggers the same responses in the human body that made our distant ancestors fight or flee when faced with predators or other environmental hazards. For glands that produce hormones, a few thousand years is not a long time. So it is to them that we can say “thank you” for “light replaying” in response to stressors. Let's find out what hormones are produced during stress and what to do to effectively return the body to normal.

The stress hormone cortisol

The steroid hormone cortisol is the most well-known stress hormone responsible for this unpleasant condition. Like all substances that our body produces, it is needed for some reason. And here's why: at critical moments, cortisol takes control of the balance of fluids and pressure, extinguishes those bodily functions that do not play a big role in saving lives, and improves the functioning of systems that can save us. Thus, cortisol inhibits:

Don't give in to stress and let it lead you.

In brief moments of danger or anxiety, this does not matter, but the situation completely changes when you are under the influence of prolonged stress (which has practically become the norm in modern life). In this case, elevated cortisol levels in the blood markedly reduce the effectiveness of the immune system in fighting infections and viruses, increase blood pressure to uncomfortable levels, increase blood sugar levels, cause sexual dysfunction, skin problems, growth, etc.

Nutritionists note that the stress hormone cortisol causes a desire to constantly eat something high-calorie and sweet, which not only disrupts blood sugar levels and can result in diabetes, but also noticeably adds centimeters to the waist. And they, in turn, contribute to an already long list of stressors.

5+ Ways to Reduce Cortisol Production

Walking outdoors has a positive effect on the body

Fortunately, we are not trapped in the cycle of negative effects that high levels of the stress hormone cortisol lead to. Tips on how to reduce it will help you effectively restore the normal functioning of the body.

So, to reduce hormone production by 12-16%, just chew gum! This simple action helps to distract and relax. The parts of the brain that are activated when the digestive system kicks in (and chewing is the catalyst for the process) reduce the load on the adrenal glands that produce cortisol. If you prefer natural delicacies, eat a couple of spoons of honey with walnuts. It will not only help the nerves, but also strengthen the immune system.

Tip: Use chewing gum rather than small snacks like cookies or sandwiches so you don't add extra calories.

Meditation helps reduce cortisol production by about 20%. In addition, regular relaxation practices reduce pressure and help you take your mind off heavy thoughts and stressful circumstances - at work, in your personal life, etc. Any activity that draws your attention to the spiritual realm is, in principle, excellent stress reduction. You can choose what is closer to you:

1. A walk in nature, away from the hustle and bustle of the city
2. Meditative hand art
3. Attendance at a church service
4. Oriental practices: yoga, qigong, tai chi and others

An effective way to deal with stress, and, therefore, with the production of cortisol, is massage. A relaxing session will literally physically help shake off the accumulated anxieties from the shoulders, increase the blood levels of the so-called happiness hormones: dopamine and serotonin.

Tip: if you are an adherent of an active lifestyle, do not forget about sports. It works in a similar way, at the same time strengthening your health and increasing stamina. Running is a great choice.

get enough sleep- or at least spare no time for daytime naps. Sleep plays an important role in reducing cortisol levels in the blood. Try to get at least the recommended eight hours of sleep and remember that sleep is the best rest for the brain and body. Having a good night's sleep, you are much more effective in dealing with daily problems, preventing them from accumulating in a huge coma of stressful circumstances. A little workout with dumbbells at home helps to get exhausted. At the same time, you can help your body.

A cup of fragrant tea perfectly lifts the mood!

A natural relaxant that you probably have at home is regular black tea. Brew a cup of sweet, fragrant tea and give yourself a few minutes for a cozy and calm tea drinking - it will help reduce the level of stress hormones in the blood by 40-50%, thanks to the action of flavonoids and polyphenols contained in tea.

Tip: choose loose-leaf tea instead of teabags - it contains many more useful substances.

And the simplest recipe in the end, which is also one of the most effective: Listen to music! A pleasant, positive, relaxing or energizing playlist promotes the secretion of dopamine and serotonin and reduces the production of cortisol. Classical music is considered especially useful during stress, activating a maximum of brain regions and forming new neural connections - literally growing renewed nerve cells for you.

Music has a healing effect on the nerves

Adrenaline: what is stress really

Adrenaline, as a stress hormone, unequivocally hints at the nature of disturbing circumstances. As you know from the school curriculum, adrenaline is produced when you are frightened. It forces the heart and muscles to work more actively, and the brain to focus on one problem: how to escape from a threatening situation. Is it worth fighting her? Is it worth it to run?

Under the influence of adrenaline, the body functions at its limit, also limiting your horizons, creativity and ability to relax. An increased load with prolonged exposure to this hormone leads to excessive fatigue, headaches and moral fatigue: due to concentration on the problem, it seems that nothing but it in life no longer exists.

How to calm down and say goodbye to adrenaline

To stop being afraid, you must first deal with the cause of fear. Take a closer look at your life: what causes you distinct discomfort? Stress factors can be:

1. Work
2. Personal life
3. Financial condition
4. Unrest in the area where you live
5. Health problems

If you're having trouble identifying problem areas on your own, talk to a partner, a trusted friend, or a professional. Often, fear is associated with experiences from childhood, and in order to completely get rid of this feeling, the help of a psychologist will be very helpful. Adrenaline is especially dangerous for pregnant women, in this case, resorting to outside help is necessary for the health of the baby.

Talk about your problems with loved ones. It is important!

Tip: do not be afraid to go to a specialist. Choose your doctor carefully and feel free to go to trial consultations with several of them to choose the one who inspires confidence and affection in you.

In addition, you can reduce the production of the stress hormone adrenaline with the help of healthy sleep and a diet that excludes sweet, fatty and starchy foods.

female stress hormone

There is another unexpected enemy in the female body, which under normal circumstances does not carry anything bad - this is prolactin. Normally, it is responsible for lactation and naturally rises during pregnancy, after breastfeeding, or after sex. However, in a stressful situation, its production can increase, turning prolactin into a stress hormone.

Long-term exposure to prolactin on a woman's body leads to problems with the reproductive system, menstrual cycle and ovulation disorders, a decrease in estrogen levels and a “turn off” of sexual desire. The most terrible disease that it can cause is diabetes mellitus. Prolactin also inhibits the action of dopamine, making it even more difficult for you to enjoy the things that normally please you - and thereby increasing stress.

Normalization of prolactin levels

The main assistant in the fight against elevated levels of prolactin is dopamine. These hormones compete in a peculiar way in the body, and the activation of dopamine production inhibits the production of the female stress hormone. Do what brings you pleasure, set aside time for hobbies and relaxation - this will be the first step towards normalizing your condition.

Don't be alone with your problems.

Proper nutrition is of great importance. The necessary substances in the highest concentrations can be found in a variety of fruits and berries:

It would be useful to take vitamins, especially if stress overtook you in the autumn-winter period. Save yourself from beriberi and help your body cope with anxiety!

How to prevent hormonal imbalance during stress

Knowing what stress hormones are called and how to effectively deal with their increased production in the body, you can quickly cope with a negative state. However, it is even more important to know how to prevent hormonal failure - after all, this way you can deal with stress even before it consumes you.

The main rule is to listen to your body. Give yourself time to rest and relax, exercise, eat right and spend more time outdoors. Do not forget about communication, which helps the psyche to unload and switch from anxiety to more positive experiences. Take frequent rest breaks and use anti-stress toys to relieve tension.

Tip: choose meetings with people who are pleasant to you. A society of repulsive individuals can only aggravate the condition.

Don't forget: you can manage your stress just like you can manage your pleasure. So don't let him take over. Be healthy and happy

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Psychotropic effects of stress hormones

In 1912, before the publication of Walter Cannon's works, the Russian physician V. N. Speransky wrote that "there are EM hormones and substances that enter the blood from food, the presence of which in the blood in a certain amount is necessary for the normal course of mental processes." Speransky called EM hormones hypothetical humoral agents released during emotions and regulating the human psyche. It is now well known that many hormones regulate mental reactions and states. Speransky presciently predicted the psychotropic effect of progesterone and deoxycorticosterone derivatives: "EM hormones are mainly derivatives of hormones."

All the main stress hormones, which are commonly referred to as the hormones of the hypothalamus-pituitary-adrenal axis (pituitary-adrenal system), directly affect the psyche, i.e., have a psychotropic effect. The direct effect of hormones on mental processes has been proven in experiments in which the possibility of indirect influence, i.e., by activating other endocrine systems, is minimized, for example, when hormones are injected directly into the brain. However, at the level of the whole organism, it is extremely difficult to isolate the isolated effect of a single hormone, since the pituitary-adrenal system (as well as the systems of other glands and the entire endocrine system as a whole) is integrated by numerous direct and feedback connections. The introduction of a hormonal drug to the patient leads to the activation of the underlying sections and the inhibition of the overlying sections in the endocrine system.

All stress hormones change mental processes, states and reactions, i.e. they have a psychotropic effect

For example, the introduction of thyroid-stimulating hormone activates the thyroid gland and inhibits the secretion of thyreoliberin in the cells of the hypothalamus. The dependence of the strength and duration of these excitatory and inhibitory influences on the dose of the administered hormone is quite complex. Therefore, a statement like “hormone A enhances Alpha behavior” is, generally speaking, incorrect. The correct statement would be “hormone A three hours after subcutaneous injection increased the speed of test X”. Therefore, despite the huge amount of accumulated experimental facts about the effect of the introduction of various hormones on various behavioral forms, there are few strictly proven mechanisms of psychotropic hormonal effects (Table 4.4).

Patterns of functioning of the body, identified at rest, change under stress

Attention should be paid to the fact that almost all patterns of functioning of the body, identified at rest, change under stress. Many hormones when administered to an animal (vasopressin, estrogens) increase its motor activity if it is in a home cage, and decrease it if administered to an animal in a new or dangerous environment. When comparing genetically pure lines of rats selected for high and low blood pressure, as a rule, it turns out that high levels of corticosterone correspond to low blood pressure. If the level of corticosterone is determined under stress, then it will be higher in rats with higher blood pressure.

Table 4.4. Main psychotropic functions of hormones of the pituitary-adrenal system (GAS)

Changes in patterns under stress are noted not only at the level of an individual organism, but also at the level of animal communities. The social structure that takes place when they exist in stable conditions will change with chronic stress. For example, with a shortage of food resources, completely different individuals will occupy the highest places in the hierarchy. The social picture will change again if the stress is caused not by hunger, but by another factor. For example, in many artiodactyls, the herd usually follows one of the mature males. When a threat arises - predators, fire - one of the old females takes over the leader's functions.

Thus, the system of biological connections at rest and under stress is different. This is true for an individual neuron, and for nerve centers, and for the whole organism, and for a community of organisms.

This pattern obviously follows from the works of N. E. Vvedensky, who at the beginning of the twentieth century. created the doctrine of parabiosis. Working with a neuromuscular preparation (that is, an isolated nerve and muscle) of a frog, he showed that a common property of nerve elements is a change in response depending on their functional state. For example, with fatigue, due, in particular, to the nature of the previous stimulation, the relationship between the frequency of stimulation and the force with which the muscle contracts changes. In other words, the resulting effect depends on the state of the working body. The same principle A. A. Ukhtomsky, a student of N. E. Vvedensky, laid the foundation for his concept of the dominant. Ukhtomsky begins his article “The Dominant as a Working Principle of the Nerve Centers” with an indication of Vvedensky’s leading thought: “The normal function of an organ (for example, the nerve center) in the body is not a predetermined, once and for all invariable quality of this organ, but a function of its state.”

Using the concept of "stress", this idea can be expressed as follows: stress leads to a change in the relationship between the characteristics of the stimulus and the response. Therefore, the psychotropic properties of hormones, like any substances, depend on the degree of stress experienced by the experimental animal.

Corticoliberin secreted in the hypothalamus is the primary stress hormone. Nerve cells in which it is synthesized receive not humoral, but nerve signals from cells of other brain structures.

In 1955, it was discovered that the hypothalamus contains a certain humoral agent, which leads to an increase in the secretion of ACTH in the anterior pituitary gland. Then this agent was called corticotropin-releasing factor, or corticoliberin. But more than 25 years passed before its chemical structure was established. W. Weil's group, having processed the hypothalamus of sheep, found that corticoliberin is a peptide consisting of 41 amino acids. Corticoliberin stimulates the secretion of not only ACTH, but also endorphins in the anterior pituitary gland. Corticoliberin does not affect the synthesis and secretion of other pituitary hormones.

Corticoliberin induces feelings of anxiety

The hypothalamus contains three groups of cells that synthesize corticoliberin. Nerve cells of the main group secrete it into the vessels of the portal system, through which it enters the anterior pituitary gland. Cells of another group give rise to the posterior pituitary gland. Here, corticoliberin enters the general, systemic circulation and acts directly on peripheral organs. Finally, the neurons of the third group direct their processes to other structures of the brain. Corticoliberin secreted in these neurons acts as a mediator - it serves as a carrier of signals distributed along the processes of nerve cells in places where two cells come into contact.

Being the primary link in the pituitary-adrenal system, corticoliberin induces the initial stage of a stress reaction - a state of anxiety - an alarm reaction. Causing a state of anxiety, corticoliberin enhances the motor manifestations of this condition. In addition, it increases the sensitivity of sensory systems and suppresses the alpha activity of the electroencephalogram, typical of the resting state.

It is believed that corticoliberin plays a major role in the formation of motivation, since it is the increase in anxiety and increased anxiety that causes an animal or a person to form an action program to meet an urgent need.

The various effects that corticoliberin has on behavior depend on the dose used and on the method of administration of the hormone, i.e., ultimately on the rate of its delivery to the organs, which corresponds to various manifestations of the stress response. Weak and moderate stress is accompanied by the activation of behavior, and with strong and super-strong stress, unorganized panic reactions are observed.

In doses corresponding to moderate stress, corticoliberin causes the following changes: it suppresses motor and exploratory behavior in an unfamiliar (stressful) environment, and in a familiar environment (in a home cage) increases motor activity and exploratory behavior - the animal sniffs the walls, actively uses vibrissae (whiskers on muzzle), stands on its hind legs, tries to look out of the cage. Corticoliberin causes various changes in memory and learning ability. The dependence of this effect on the dose is very individual, that is, the range of doses in which corticoliberin improves and in which it inhibits certain forms of learning varies greatly from animal to animal. In general, corticoliberin improves learning when the animal responds to negative, unpleasant stimuli (eg, pain), and impairs learning when responding to positive ones (food, sweet solutions). Corticoliberin enhances the reaction to unpleasant influences: the rat intensively buries a foul-smelling object; after tasting water to which a bitter substance has been added, he shakes his head and wipes his muzzle with his paws; at a sudden sharp sound, he starts much more than usual. As with stress, with the introduction of corticoliberin, sexual and eating behavior is suppressed and displaced activity, in particular grooming, is enhanced.

Regardless of the dose, corticoliberin inhibits the synthesis of gonadoliberin, which manifests itself in the inhibition of all forms of sexual behavior, and prolonged exposure to a stressor leads to reproductive disorders.

It is easy to see that most of the behavioral effects of corticoliberin correspond to various changes in the first period of the stress reaction, the common denominator of which is an increase in the level of anxiety, which ensures the readiness of the body to adapt to the environment that caused the stress.

Under the influence of corticoliberin, the synthesis and secretion of ACTH in the anterior pituitary gland increase. ACTH stimulates the secretion of glucocorticoids by the adrenal cortex. In addition to this, the main endocrine function, ACTH, the only one among all the hormones of the anterior pituitary gland, has a pronounced psychotropic effect. The identification of numerous, including psychotropic, effects of ACTH was facilitated by the fact that this hormone, like other hypothalamic and pituitary hormones, is a peptide, i.e., a chain of amino acids. Different sections of this chain have different properties. By injecting an animal (or a person) with a certain fragment of the ACTH molecule, the experimenter registers a change in the functions of only one organ or one function (Fig. 4.19).

ACTH enhances attention and improves memory

In this way, it was found that stimulation of the secretory function of the adrenal cortex (actually adrenocorticotropic function) is carried out by a fragment of ACTH11-24. At the same time, this fragment has no psychotropic activity. The insulinotropic function of ACTH lies in the segment from the 22nd to the 39th amino acid; ACTH1-13 is involved in the regulation of slow wave sleep (with a predominance of slow waves on the EEG), and ACTH18-39 stimulates REM sleep.

A fragment of 4–10 or even 4–9 is sufficient for the manifestation of the behavioral effects of ACTH. The main psychotropic effect of ACTH is to increase attention to significant stimuli. The result is improved memory.

Intravenous administration of ACTH4-10 and ACTH4-9 (15 and 40 mg over 4 hours) to volunteers, healthy young men, half an hour after the start of administration, led to an increase in selective attention and to a decrease in motor reaction time. Under the influence of ACTH, the amount of perceived visual and auditory information increases, it reduces the time of adaptation to the dark and work on correcting tests, and also reduces the number of errors. ACTH4-10 prevents the increase in reaction time, which is normally observed when performing a monotonous task.

Rice. 4.19. Functional structure of ACTH. The sequence of amino acids in the ACTH molecule is given. Each amino acid is designated by three Latin letters. It has a permanent place in the ACTH molecule, like any other peptide, therefore, individual sections of the hormone molecule are indicated by numbers indicating the first and last amino acid in the fragment. The complete ACTH molecule has 39 amino acids, so it is referred to as ACTH1-39. Separate fragments of the molecule are designated by numbers corresponding to the number of the first and last amino acids in this fragment. All of the above fragments have only one of the many effects of natural ACTH, which has a full chain of amino acids. ACTH11-18 binds to receptors in the adrenal cortex, but has no biological effect because the receptor is not activated. A fragment of ACTH5-9 is required for its activation. The same fragment and even shorter peptides, such as ACTH4-7, have a psychotropic effect.

The effect of ACTH on selective attention is confirmed by changes in the EEG. Fragments of ACTH 1-24, 1-10, 4-10 (1-2 mg one to two hours before the test) suppress the increase in EEG alpha activity that occurs with repetition of stimuli and reflects habituation to repeated stimulation.

Fundamentally, ACTH does not improve learning in general, but only by increasing attention to visual and auditory information. So, ACTH does not affect the development and extinction of the conditioned reflex to avoid being hit by electricity with a finger. The introduction of ACTH is ineffective in depression. There is no effect of ACTH on memory and electroconvulsive therapy.

The effects of ACTH depend on the gender of the subject. In men, ACTH reduces anxiety, and in women, when administered in the middle of the menstrual cycle, it increases it, and in addition, it impairs visual attention and improves verbal memory.

Endogenous opiates got their name because of the similarity of the biological effect with plant-based opiates - opium and morphine. Like these drugs, endogenous opiates are: a) analgesics - reduce pain; b) euphoriacs - improve mood, cause spiritual uplift. Endogenous opiates include endorphins (endogenous morphines), synthesized in the anterior pituitary gland, and enkephalins, which got their name from the Greek word for “brain”, since they were originally found there. In addition to the brain and pituitary gland, endogenous opiates are synthesized in other organs.

Endorphins and enkephalins have a wide range of physiological effects. They affect the digestive system, cardiovascular system, water-salt metabolism, but the main, practically important are their two effects: analgesic and euphoric. The biological meaning of this action of endorphins and enkephalins is obvious. They facilitate the body's struggle, inevitably associated with pain and other unpleasant sensations. Both the main effects of endorphins and enkephalins are examples of hormonal induction of mental functions.

Endorphins and enkephalins reduce pain and cause euphoria

It is with the release of euphoria-causing endogenous opiates that the craving for extreme entertainment is associated. One of the oldest types of such entertainment is a bath. The fact that bath procedures were an extreme occupation is evidenced by the custom of putting on a wooden cross in the bath, as the metal one, when heated, burns. And you can’t go to the bathhouse without a cross at all, since dying without a cross on your body is a great sin. It turns out that our ancestors knew that the probability of death in the bath is significant, and yet they took this risk for the sake of pleasure (Fig. 4.20).

Rice. 4.20. Passion for a steam room can be harmful to health. In addition to thermal shock and carbon monoxide poisoning, a hypertensive crisis is possible. But all these risks are redeemed by an indispensable rise in mood.

Endorphins and enkephalins are released not only during acute stress, but also during simple physical activity, if it is long enough and, accordingly, causes stress. The novel "Anna Karenina" describes the impact of such a load on the affective state of a person. Levin, a gloomy landowner with a difficult character, was constantly occupied with thoughts about the meaning of life and other existentials. One day he joined the mowers, and as he passed one lane after another, he gradually became filled with quiet joy. And the men are all handsome, each in his own way, and the dirty water is extremely tasty, and even the sky has become blurry. And by sunset, Levin falls into the most perfect complacency.

The analgesic and euphoric effects of these hormones have different dynamics. The feeling of pain occurs a few minutes after the termination of the stressful stimulus, but the emotional upsurge persists for several hours. Everyone who has been involved in amateur sports - playing football, badminton or just jogging - knows that within a few minutes after the game, tired muscles begin to ache, bruises and bruises, but a good mood persists for several hours.

It should be noted that so far unsuccessful attempts by pharmacologists to create a drug that would be an effective analgesic, i.e., reduce the feeling of pain, but would not be a euphoriac, i.e., would not cause positive emotions and, therefore, addiction. This indicates that, although analgesia and euphoria are formed by different mechanisms, they are closely related, perhaps inextricably.

Unlike glucocorticoids, which mediate but do not modulate the hiding response (see Chapter 4), epinephrine stimulates (modulates) active forms of stress behavior. With an increase in the dose of the administered hormone, the time and intensity of movements increase.

It is widely believed that epinephrine and norepinephrine enhance the manifestation of active forms of stress behavior due to the fact that they cause a feeling of anxiety. This is not entirely correct, because their psychotropic effect is secondary.

Adrenaline and norepinephrine contained in the blood do not penetrate the central nervous system. Therefore, released during stress, these hormones cannot have a direct effect on brain function.

The anxiogenic effect of adrenaline is due to changes in the physiological component of the body's stress response: an increased heartbeat causes anxiety and discomfort. This is proved, for example, by the following experiment.

Adrenaline enhances the physiological changes that prepare the body for the "fight or flight" response.

Subjects are injected with adrenaline and asked (to divert attention) to perform a simple task. They are then asked to rate their condition during the task. They note a feeling of anxiety. Another group of subjects is warned that the substance they inject may cause a slight palpitation of the heart, dry mouth, slight trembling in the hands, and sweating of the palms. These are all the effects of adrenaline, which, of course, are not reported to the subjects. Alerted to the possibility of such peripheral reactions, subjects report various sensations during the test, but do not report feelings of anxiety.

Since, along with excitement, anxiety and other stress-related emotions, it is accompanied by the release of adrenaline, each person develops a conditioned reflex, in which the physiological reactions to adrenaline are the unconditioned stimulus, and the feeling of anxiety is the conditioned stimulus. As a result, an increase in heart rate, caused, for example, by caffeine, may be accompanied by a feeling of anxiety (Fig. 4.21).

Rice. 4.21. Formation of a conditioned reflex, in which the conditioned signal is an increase in heart rate, or heart rate (caused, for example, by caffeine), and the reaction is fear and anxiety

In addition, the common belief that positive emotions are associated with adrenaline during stress, in particular with extreme hobbies, is incorrect. Adrenaline, as was said, does not penetrate the central nervous system and cannot interact with brain structures. And the pleasant sensations that arise after, say, riding a carousel are due to increased secretion of endorphins and enkephalins.

Stress hormones and their regulation

Stress can be due to various reasons. These can be personal problems (breaking up with a loved one, trouble with children, illness), or external circumstances, such as losing a job. In such a situation, various biochemical processes take place in the human body, which can have a negative impact on health if their exposure continues for a long period of time. To neutralize the effects of stress, almost all systems of the human body are involved, but the endocrine system plays the greatest role. It is in the process of its work that various stress hormones are released.

The role of adrenaline in stress

Understanding which hormones are produced first, it should be noted that these are adrenaline and norepinephrine. They are involved in the regulation of body processes at times of peak nervous stress. They are responsible for triggering built-in mechanisms that adapt the body to a state of stress. They are released into the blood by the adrenal glands. The level of adrenaline rises sharply at the moment of experiencing anxiety, in conditions of shock, or when a person experiences fear. Entering the circulatory system and spreading throughout the body, adrenaline leads to a rapid heartbeat, the pupils become dilated in a person. At the same time, it must be taken into account that its long-term impact on human systems leads to the depletion of protective forces.

The release of norepinephrine is accompanied by a sharp increase in blood pressure. This stress hormone is also released at the time of increased nervous stress or when a person is in shock. From a psychological point of view, adrenaline is considered the hormone of fear, and norepinephrine is considered the hormone of rage. Having different effects on the body, both hormones make its systems work almost to the limit of what is possible and, thus, on the one hand, protect the body from stress, and on the other hand, help a person get out of a difficult situation. If the production of these hormones is impaired, a person's behavior in a stressful situation may be inadequate.

Mechanism of action of cortisol

Another stress hormone called cortisol and stress are almost inseparable. A sharp increase in the level of the hormone is observed precisely at the moments of peak physical or emotional stress. This is a kind of protective reaction of the body. Influencing the nervous system in a certain way, this hormone induces the brain to look for the best way out of the situation, it activates its activity as much as possible. If muscle effort is required to get out of a difficult situation, then cortisol can give them an unexpected boost. It is the action of this hormone that explains the sharp increase in speed and the ability to climb trees in hunters who were running away from a bear. Or a sharp surge of strength in mothers who were forced to protect their children.

The action of cortisol is that the body finds sources of fast energy, which is glucose or muscles. Therefore, prolonged stress and, accordingly, maintaining a high level of cortisol for a long time can lead to muscle breakdown (after all, they cannot constantly supply a person with energy) and weight gain. The body requires the restoration of glucose reserves, and the person begins to increase the consumption of sweets, which leads to an increase in body weight.

Effects of cortisol on the body

In the normal state, the stress hormone cortisol is not only not harmful, but also beneficial for the normal functioning of human vital systems. Thanks to him, the sugar balance is regulated, normal metabolism is ensured, insulin production in the right volumes and stable breakdown of glucose is ensured. Under conditions of stress, there is a sharp increase in cortisol levels. As described above, the short-term effect of peak hormone production is even beneficial, but when stressed for a long time, it is harmful.

A constant increase in the content of cortisol in the blood leads to the following consequences:

• High blood pressure, which negatively affects a person’s well-being and can lead to negative consequences, up to a stroke.
• Deterioration of the thyroid gland, which in the long term can lead to a decrease in insulin production and the appearance of diabetes mellitus.
• A sharp increase in blood glucose levels, which, together with a deterioration in the functioning of the thyroid gland, can lead to disruption of the basic systems of the body.
• Violation of the functioning of the endocrine system as a whole, which can lead, among other things, to increased bone fragility and destruction of some body tissues.
• Decreased immunity due to a malfunction in the functioning of human vital systems.

The effect of cortisol on weight

Another negative effect of this hormone on human life is the formation of new fatty tissues. With chronic stress and constantly elevated cortisol levels, a person develops cravings for fatty and sugary foods. In order to constantly deal with stressful phenomena, the body needs fast energy reserves - glucose and amino acids. The first is contained in the blood and enters there as a result of the consumption of sugar or sweet foods, and the second component is in the muscles. It turns out a vicious circle. The body requires sweets, which are made up of glucose and carbohydrates, glucose is consumed to combat stress, and carbohydrates are converted to fat and stored to create energy reserves. Moreover, it is quite difficult to eliminate such fat, it is formed in men in the lower abdomen, and in women - on the hips. In these places, it is very difficult to remove it even through exercise.

Moreover, the presence of high levels of cortisol often interferes with weight loss. First, the body gives signals that it needs additional nutrition, which leads to a feeling of hunger, which means that the weight does not decrease. Secondly, under the influence of cortisol, muscle is broken down into amino acids, which are required for a protective reaction to deal with stress. This leads to the fact that a person does not have the strength to exercise. Thus, it is difficult for a person to lose weight, both through physical activity and through diet. To lose weight, you must first reduce the amount of cortisol in the body.

prolactin and stress

The stress hormone prolactin acts in most cases on women. This is due to the fact that it is associated with the implementation of the function of having children. The level of this hormone in women also increases dramatically during periods of unexpected mental stress. Its negative effect lies in the fact that with prolonged exposure it leads to a violation of ovulation, menstruation schedules, and therefore problems with conceiving a child. In addition, it can lead to various diseases of the female genital organs and the reproductive system.

Prolactin also rises during pregnancy, which leads to various emotional outbursts in women. However, a constant hormonal failure can lead to problems with breastfeeding in the future. Therefore, if during pregnancy a woman has signs of depression, it is necessary to make an analysis for the level of this hormone. A timely reaction and the appointment of medications will contribute to the birth of a healthy child and the positive mood of the expectant mother.

Constant stress in women, which means an increased content of prolactin in the blood, can lead not only to problems with pregnancy, but also to other critical consequences. Therefore, it is extremely important to learn how to deal with stress, look at life positively and avoid strong nervous overload.

Stress management

To avoid health problems caused by stress hormones, you need to learn how to manage your mental and nervous state. There are a fairly large number of methods of dealing with stress and increasing stress resistance. Someone spends time alone every day in a quiet, peaceful place, someone goes to an empty place and just screams to throw out negative energy, and for someone the best anti-stress is going to a boxing gym. The main thing is to find your own way and actively use it. It is also necessary to remember that a healthy and restful sleep is the key to a stable nervous and endocrine systems.

It is useful to play sports. At the same time, training should not be to the point of exhaustion, but simply sufficient. Excessively active sports can, on the contrary, provoke the release of cortisol and lead to weight gain, and not to a positive psychotropic effect. In general, participation in sports events and regular physical activity (especially outdoors) contribute to the production of endorphins by the endocrine system - hormones of joy and happiness, which significantly increase stress resistance.

It is useful to listen to good music, distribute tasks in advance in order to eliminate the feeling that everything needs to be done at the same time, but there is no time (this is one of the most common causes of stress). Massage, manual therapy, meditation, breathing exercises also have a positive effect on the mental, nervous and endocrine systems.

So, when a person is stressed, complex biochemical processes take place in the body, which are accompanied by a sharp increase in the choice of special substances, which are called stress hormones. On the one hand, they form a protective reaction, help to quickly find a way out of a difficult situation, but, on the other hand, with prolonged nervous tension, stress hormones lead to disturbances in the body, unbalancing its systems. The consequence of constant stress can be various chronic and incurable diseases. Therefore, you need to deal with stress and learn to manage your emotional state.

A decrease in testosterone, a decrease in muscle mass against the background of an accelerated increase in body fat are the consequences of an increased level of cortisol. Recognizing and eliminating an excess of this hormone in a timely manner means regaining good physical shape and avoiding many health problems.

This hormone, which is also called stress hormone, helps the body mobilize energy in an emergency difficult situation. Its action is based on an increase in adrenaline, which allows you to switch consciousness and completely focus on a dangerous source, changing metabolism so that glucose becomes more available.

Starvation, excessive coffee consumption, stress and other negative factors are perceived by cortisol as a dangerous situation, as a result of which its level remains constantly high. Chronic excess stress hormone exhausts the body, causing various health and well-being problems.

Consequences of elevated cortisol levels

Against the background of a consistently high hormone rate, the following changes occur:

1. Decreased muscle mass. The body begins to synthesize energy from muscle tissue, and not from carbohydrates and fats that come with food.
2. The fat mass increases. Sugar can temporarily lower cortisol. A person constantly wants sweets, which provokes overeating and weight gain.
3. The belly grows. Elevated cortisol causes the accumulation of fat deposits in the abdomen. These fats push forward the muscles under which they are deposited, forming the belly, which gives the silhouette an apple shape.
4. Type 2 diabetes mellitus develops. Cortisol reduces the production of insulin, triggers the release of glucose due to the breakdown of muscle tissue. The result of these processes is a double increase in blood sugar.
5. Decreased testosterone levels. The higher the cortisol, the lower the testosterone drops.
6. The protective functions of the body deteriorate. Cortisol exhibits an anti-inflammatory effect, prolonged exposure to which begins to depress the immune system.
7. The risk of developing cardiovascular pathologies increases. The body, against the background of high cortisol, works to the limit, which can cause a heart attack, stroke.
8. Osteoporosis develops. An increased concentration of cortisol impairs the absorption of calcium and collagen, slows down regenerative functions, and increases bone fragility.

There are four reasons for the chronically high concentration of the hormone in the body:

1. Starvation. When the body does not receive nutrients from the outside, the level of glucose drops sharply, the production of cortisol increases.
2. Stress. Forces the body to use all available energy to get out of the current situation. Cortisol helps with this. And if in the short term it has a positive effect, then in the long term it simply exhausts.
3. Sports. Any manifestation of physical activity introduces the body into a certain stress. The longer and more frequent the training, the higher cortisol rises.
4. Coffee. Drinking a cup of this drink for several hours increases the concentration of cortisol by about 30%. If coffee and similar stimulants are drunk constantly, the level of the hormone goes off scale to the maximum. The situation is aggravated by stress and constant lack of sleep.

Signs of high cortisol

The following symptoms allow you to recognize a high concentration of the hormone:

1. Weight set. When fat mass rises even with a carefully balanced diet and regular exercise, cortisol levels are elevated.
2. Rapid pulse. Narrowing of the arteries due to high cortisol increases the heart rate even at rest.
3. Constant nervousness. Being a stress hormone, cortisol provokes nervous tension.
4. Decreased libido and problems with potency. They are the result of a decrease in the concentration of testosterone against the background of high cortisol.
5. Intestinal disorders. Stress hormone destabilizes the absorption of food, which causes colitis, bloating, diarrhea.
6. Frequent urge to urinate and sweat. Cortisol not only increases urination, but also increases the excretion of minerals and salts through the sweat glands.
7. Insomnia with depression. Nervousness and weight gain caused by cortisol adversely affect sleep and can lead to depression.

To keep your stress hormone levels under control, you need to:

1. Give training a maximum of 45-60 minutes. An hour of physical activity is the optimal time for exercising to prevent a sharp increase in cortisol.
2. Eat carbohydrates withBCAA. To minimize the production of cortisol, it is enough to drink a drink of 5 grams of BCAA amino acids and 20 grams of any simple carbohydrates.
3. Eat a special diet. It is necessary to minimize the consumption of alcohol, coffee and other stimulants, increase the amount of healthy fatty acids and low GI carbohydrates. Such a diet will reduce inflammation and the need for stress hormone synthesis.
4. Take supplements to lower your cortisol levels. After anaerobic training, you can drink magnesium. Phosphatidylserine also lowers cortisol, but causes difficulty in determining the dosage.
5. Know how to deal with stress. Meditation and yoga allow you to develop this ability.
6. Laugh more. A great mood and laughter are factors that help to significantly reduce the level of stress hormone.

Conclusion

A high concentration of cortisol is fraught with the development of a chronic depressive state, an increase in body fat, especially in the abdomen, and a decrease in testosterone. To reduce the concentration of the hormone, it is necessary to take a whole range of measures, which, first of all, involves the fight against stress.

Cortisol is the stress hormone. When a woman gets into a stressful situation, it begins to be produced by the adrenal glands. Cortisol is a necessary biologically active substance, but with nervous strain, its production becomes excessive and causes damage to many organs and body systems.

In order to prevent inevitable pathological conditions, the level of stress hormone in women should be controlled.

The mechanism of production and effects of the stress hormone on the body of a woman

The hormonal background of the blood is updated during the day, especially during sleep. In the morning, cortisol levels are 101.2-535.7 nmol/l and are the highest. In the evening, the indicators decrease to 79.0–477.8 nmol / l.

Under its influence, fats are broken down, glucose is formed and an energy reserve is formed for the whole day.

Special attention is paid to the level of cortisol in women, as it affects body weight, mood and immune system.

The hypothalamus reacts to stress, which produces corticoliberin, which affects the pituitary gland. Next, corticotropin is released, which will stimulate the production of cortisol by the adrenal cortex.

With normal production of the stress hormone, it helps to survive an unpleasant situation.

But under the influence of excessive nervous tension, too much of it is produced, a woman has additional strength, thinking is accelerated, in a stressful situation, any ideas quickly arise to solve a particular problem, immunity increases. This is its function, namely, in the mobilization of energy reserves in extraordinary situations.

Cortisol is responsible for maintaining normal blood sugar, stabilizes brain activity, has anti-inflammatory, anti-allergic, immunosuppressive effects.

If stress affects a person for a long time, cortisol shows its opposite effect, which is why it is called the "hormone of death."

If the level of cortisol is higher than normal, then this may indicate metabolic disorders, water-salt balance, which, in turn, leads to increased pressure, an increase in body weight, since with an excess of it, appetite increases. In more severe situations, an increased level of the stress hormone causes depression, diabetes, neoplasms in the brain, ectopic syndrome, and cirrhosis of the liver.

Causes and symptoms of changes in hormone levels

Factors that contribute to the constant increase in the level of cortisol in the body:

1. 1. Stress. This is the main reason for the increased production of the hormone in question. This category should also include physical activity, which is a stress indicator for the body.
2. 2. Hunger. If the blood glucose level is significantly reduced, then cortisol takes its place. This is especially true for women who follow strict diets.
3. 3. Caffeine. It increases the content of the stress hormone in the body. The higher the level of cortisol, the less the effect of coffee will be, so it leads to addiction.

Symptoms that directly or indirectly indicate an increase in the stress hormone in the body:

1. 1. Rapid loss of muscle mass and weight gain. The deposition of fat in the abdomen is characteristic.
2. 2. Decreased function of the immune system.
3. 3. Increased heartbeat. Cortisol constricts blood vessels, raises blood pressure, and affects rhythm and heart rate.
4. 4. Disorders in the digestive system. Elevated levels of cortisol negatively affect the motility of the gastrointestinal tract.
5. 5. Sleep disorders.
6. 6. Increased sweating.

Direct indications for testing for the presence of cortisol in the blood are excessive hair growth on the face and hands, the inability to become pregnant, thrush, which often recurs, irregular menstruation.

Treatment

At the moment, there are a sufficient number of drugs that help reduce the stress hormone in women.

Drug treatment is prescribed only after a complete examination and the establishment of serious factors, such as a violation of the adrenal glands. So-called anti-catabolics (stress hormone blockers) are used. The mechanism of action of these drugs is that they interact with cortisol in an antagonistic way, reducing its production by the adrenal cortex and its activity. The same drugs are used to protect muscles during active sports, burning fat.

Designated funds include:

1. 1. Fast protein. It is a protein that is rapidly absorbed in the stomach.
2. 2. Leucine. It is an essential amino acid that cannot be synthesized by the human body and therefore must be obtained from food. It promotes the activation of the anabolism receptor, which transmits a signal to higher structures that there is enough material to build new proteins. Leucine is found in foods such as beans, nuts, rice, soy and wheat flour.
3. 3. Vitamin C. It stimulates anabolic processes in the muscles, reduces the production of cortisol.
4. 4. protein concentrate. It is the most widely used sports supplement. It is included in special diet drinks, baby food, yoghurts. When applied, it increases the protein content in the body, thereby compensating for proteins denatured by cortisol.
5. 5. Hydrolyzate. Absorbed immediately after ingestion. It acts as a substitute for amino acids needed to build proteins, promotes recovery processes, and reduces decay processes in the body.

Similar mechanisms of action and effect have such agents as omega-3, clenbuterol, hydroxymethyl butyrate, agmatine, dexamethasone, insulin.

Stress is the body's response to problems. Due to negative emotions, a person becomes very nervous, and thus his unequal system and immune system become vulnerable. The more stress, the more the body's resistance to all diseases decreases. A person begins to get sick more often, becomes unbalanced, what is the reason for this? The stress hormone can affect the body both positively and negatively. Its task is to restore the nervous system and relieve stress in humans. So how are hormones and stress related? How do they affect a person's life and is it possible to get rid of problems on their own?

Stress hormones can affect the body positively or negatively.

What are stress hormones

Under the influence of stressful moments in the human body, the activity of important systems begins to change dramatically. At these moments, special hormones play a protective function. They appear from the internal glands and adrenal glands. The adrenal glands during a period of stress produce hormones that are divided into 4 groups.

1. Glucocorticoids are cortisol and corticosterone together. It is cortisol that is released in large quantities during a nervous state. It also increases if a person is actively engaged in physical activity and eats very little.
2. Mineralocorticoids are also a type of hormone, aldosterone is associated with it, which is responsible for the work of reabsorption, namely, it draws fluid back. When the level of aldosterone increases, water retention occurs in the body and, as a result, the human body parts swell.
3. Androgen and estrogen are sex hormones. If the level of estrogen increases, then the person feels severe pain, and with the help of the hormone, he endures it much easier.
4. Catecholamines are also part of the hormones that work together. Norepinephrine, adrenaline and dopamine. They begin to be secreted by the adrenal glands and part of the brain. They are considered quite active biological elements.

It is under the power of the adrenal glands to cause it, and the pituitary gland and the thyroid gland also do this.

The hormone cortisol

Cortisol appears in a considerable amount only in extreme cases, if the body picks up useful elements during the work of all muscle groups, that is, charging. Normal - if the level of cortisol has a number of 10 μg / dl. If a person is in severe shock, then the cortisol level reaches 180 µg/dl. Increased cortisol gives protection to the body, and a person gets out of stress much faster.

Prolactin is a hormone

Prolactin is a hormone that has an assimilation and metabolic effect. Therefore, processes can change and protein synthesis can be active.

In addition, prolactin contains an immunoregulatory effect. It controls the water-salt metabolism, mental actions and reactions, and the behavior of the body.

Adrenaline is a hormone

Adrenaline can cause panic, rage and great fear. The main job of adrenaline is to expand the bronchi, and this hormone is also an antidiuretic. You can understand at what minute adrenaline will begin to stand out in huge quantities with the help of a pupil that expands. Adrenaline helps to slow down breathing and relax.

Fear is accompanied by an adrenaline rush

The result of elevated levels of cortisol and prolactin

The hormonal background begins to change if there is a huge amount of cortisol and prolactin in the human blood. If the elevated level cannot be reduced over a long period, then the stress hormone cortisol causes:

• decrease in muscle weight;
• an increased degree of fat cells that are deposited in the body: when cortisol is elevated, a person wants to constantly eat sweets;
• enlarged when folds appear on the body;
• causes increased sugar in type 2 diabetes: under the influence of cortisol, the efficiency of insulin decreases, and at this time blood glucose rises, so blood sugar increases by 2 times;
• in men, the level of testosterone decreases;
• develops heart disease: a large amount of cortisol gives the body constant work and does not allow it to rest, it is the reboots that affect the state of the heart and the state of blood vessels;
• Osteoporosis is a process of processing calcium and collagen: stress hormones slow down the effect of regeneration, which leads to disturbances in bone tissues.

Prolactin is responsible for the production of progesterone in women. When a person is experiencing a stressful moment, prolactin affects the metabolic reactions that control the state of water inside a person. When the hormone prolactin rises due to stress, it can become a factor in the appearance of many diseases and even cancers.

A large amount of the stress hormone causes hormonal disruptions, the absence of ovulation in women, and she cannot bear a child.

No less important is prolactin for a man and his health. If it is not enough, the sexual ability of a man can suffer greatly. There are chances for the formation of an adenoma.

Why does stress hormone increase?

Hormones increase when a person becomes nervous. Adrenaline rarely increases, only in cases where a person has experienced a severe shock, such as an accident, injury, and more. A constant increase in the hormone can be caused by such circumstances:

• disease;
• parting with a loved one;
• financial condition;
• causes trouble in the career;
• difficulties with the law;
• sexual difficulties.

In women, stress hormones can gradually build up after she becomes pregnant or after giving birth, so at such times you should take more time for yourself so as not to cause depression.

Lack of money also provokes the production of stress hormones

Signs of stress

The demonstration of stress depends on a couple of reasons - this is the mental state of a person, as well as the stage of the pathological process. Symptoms of stress are divided into physical and psychological. You can determine the state of a person by psychological influence:

• causes anxiety for no reason;
• internal glow;
• frequent dissatisfaction;
• frequent bad mood;
• decline in performance and participation in life.

Physical signs can be determined if a person is often tired, sleeps poorly, loses weight.

Women during pregnancy and after childbirth may not retain urine when coughing or sneezing. This is caused by hormonal disruptions and stress. This situation can also be seen in children.

Prolactin in the girl’s body will definitely not increase if she suffers from infertility, constant miscarriages, decreased sexual interest, monthly cycle failures, increased appetite, which will lead to extra pounds. After such symptoms, it is necessary to pass the necessary tests and check the level of hormones.

With a long-term effect of prolactin, the structure of the cells that produce the hormone changes. As a result, this can lead to the formation of a tumor. The tumor can kill the optic nerve and negatively affect the state of the nervous system. The main symptoms are visual impairment, depression and poor sleep. You can think about a chronic increase in cortisol by the following symptoms:

• weight gain, even if a person eats right and plays sports;
• frequent pulse: blood vessels constrict, so the heartbeat increases;
• decline in libido;
• the appearance of nervousness for no reason;
• bad sleep;
• depression.

An increase in the stress hormone can cause irreversible sad consequences. At many points, people treat stress on their own. Treatment consists of alcohol, drugs and gambling. Of course, getting rid of stress in this way is not desirable.

Decline in performance can be caused by stress

How can you lower your hormone levels?

There is only one way to restore hormonal failure during stress in the body and reduce the number of hormones - to minimize the effect of stress. To do this, you need to follow simple steps.

1. Live a healthy life. Sleep well, do not overwork, breathe fresh air.
2. To do physical exercises. Training is carried out every day for 50 minutes.
3. Try to avoid stress. Learn to control your emotions. For this, meditation and various relaxing techniques are used.
4. Make the right diet so that the body can get all the nutrients. Be sure to reduce your caffeine intake and drink more water.
5. Stay in a good mood all the time. Read good books, watch movies. Chat with friends, go for walks and relax more.

If standard methods do not help, you can pick up a psychotropic drug that helps, so to speak, survive difficult moments in life. But, remember that self-medication is not recommended - it is better to contact a professional who will select the necessary funds for you.

Conclusion

Stress will always be there. Every day, every person has situations that make them nervous. Each body can react differently to the release of stress hormones. Therefore, a person must help himself to control emotions and try to protect himself from nervous situations so that the stress hormone does not increase.

If you cannot do this on your own, you can seek the help of a psychologist. A person should lead a healthy lifestyle, eat well, rest more and then everything will be fine.

All physiological processes occurring in the human body are regulated by various hormones. Hormonal balance is a very delicate thing. Any failure of it leads to health problems and negatively affects the psychological state of a person.

In the modern world, stress has become a constant companion of a person. And any stress is accompanied by the release of the hormone cortisol. Let's see what this hormone is, how it works and what effect it has on the human body.

The steroid hormone cortisol is one of the hormones most responsible for stress. It is produced in extreme situations so that a person can run away from danger or fight with the enemy. In the life of our ancient ancestors, this hormone played an important role. Modern people living in a relatively safe environment, by and large, do not really need it, but evolution has done its job.

This hormone is produced by the adrenal glands. Normally, the level of cortisol is in the region of 10μg/dl, in stressful situations it rises to 80μg/dl, and in especially extreme situations - up to 180μg/dl. Cortisol is also called the "hormone of death."

Mechanism of action

In times of danger to health and life, cortisol takes control of blood pressure and fluid balance, and also dulls those functions of the body that are not vital. In return, he activates the mechanisms that help get out of a dangerous situation.

Cortisol inhibits the immune, digestive, reproductive systems, but activates the brain so that a person can find a way out of a critical situation. It also increases reaction speed and muscle strength. That is why many people at the moment of danger suddenly showed superhuman strength or endurance, and then wondered how they did it. All this is possible thanks to the action of the stress hormone cortisol.

Glucose and muscles act as a source of fast energy. It is them that the body uses at a time of severe stress. During mental stress, cortisol prevents the pressure from dropping to a critical level, narrowing the blood vessels and thereby raising the pressure. And during fasting, the hormone is responsible for maintaining normal blood glucose levels, protecting the body from exhaustion.

Why is cortisol harmful?

Short-term stresses not only do not harm a person, but also bring certain benefits, since they support the normal functioning of vital systems. And a completely different picture is observed when it comes to chronic stress. A long stay in a stressful state disrupts the work of many organs and systems, seriously undermines health.

Elevated levels of cortisol depress the immune system, increase blood sugar, disrupt the thyroid gland, cause skin problems, slow down growth, reduce sexual desire and impair sexual function, and make bones brittle. Under the influence of the stress hormone, a person’s sleep worsens, the digestive system is disrupted, frequent headaches appear, depression and apathy develop.

In addition, high levels of cortisol in the body cause constant feelings of hunger and cravings for sweet, fatty, high-calorie foods. This contributes to weight gain and the appearance of body fat. In men, fat is deposited in the abdomen and lower back, in women - on the hips. The problem is exacerbated by the fact that these fat masses are very difficult to get rid of even with the help of physical activity and diet.

Muscle tissue also suffers from high levels of the stress hormone as it uses them as a source of nutrition, breaking down fibers and breaking them down into amino acids and glucose.

Reduced cortisol levels also adversely affect the body, causing problems such as low blood pressure, chronic weakness and fatigue, fainting, nausea, abdominal pain, hair loss, decreased sex drive, irritability, and depression. Thus, both excess and deficiency of the hormone is harmful to humans.

Other stress hormones

In addition to cortisol, there are other stress hormones released in extreme situations.

• Adrenalin. It belongs to the main stress hormones and has a complex effect on the body. Its level rises in situations where a person experiences fear, pain, rage, anger. The hormone mobilizes memory and attention, speeds up the heartbeat, helps to gather in a critical situation and confront danger.
• Norepinephrine. It is released during stress and increases motor activity, affects brain activity and sensory perception. An important function of norepinephrine is the ability to dull pain.
• beta endorphin. This hormone is also released in stressful conditions and is produced by the intermediate pituitary gland. It has an anti-shock, analgesic and tonic effect on the human body.
• thyroxine. Synthesized in the thyroid gland. At the moment of stress, this hormone increases blood pressure, speeds up metabolism, speeds up reactions and activates mental processes.
• Prolactin. Synthesized in the pituitary gland. Participates in the regulation of metabolism. Instantly increases with stress, especially in women. Prolactin is responsible for female reproductive function. Its levels naturally increase during pregnancy. An excessively high level of the hormone in a pregnant woman negatively affects the health of the unborn child. With prolonged exposure to a woman's body, it causes menstrual irregularities, ovulation disorders and can lead to problems with conception and childbirth.

How to lower cortisol and other stress hormones?

To reduce the level of stress hormones and protect the body from their harmful effects, you need to follow the simple recommendations of psychologists. There are many ways to relieve stress and improve your physical and emotional well-being.

Full sleep

The body of a person who chronically does not get enough sleep is in a state of stress. He will not work in this mode for a long time, and sooner or later health problems will begin. Get yourself a good night's sleep. Sleep at least 8 hours a day. If you don't get enough rest at night, find at least 20 minutes during the day to take a nap.

Proper nutrition

A balanced diet increases the protective functions of the body and helps fight stress. To provide him with everything he needs, eat more plant foods. Useful strawberries, apples, bananas, prunes, watermelons. Eliminate or reduce the amount of coffee consumed, as excess caffeine negatively affects the body by increasing the level of stress hormones. But freshly brewed black loose leaf tea, on the contrary, will help to quickly relieve tension.

Physical exercise

Exercise is one of the most effective ways to deal with stress. During exercise, happy hormones, endorphins, are released into the bloodstream. It is not necessary to go in for sports professionally, it is enough to choose a set of exercises that you will like and perform them daily.

Massage

Massage has a truly magical effect on the body. It relaxes, improves mood, speeds up metabolism and activates protective functions, and also helps fight stress and chronic fatigue.

Music

Something as simple as listening to music can also help you cope with stress. Good music has a positive effect on the brain, causing a surge of joy hormones. Make a playlist of your favorite music tracks and enjoy them while doing household chores or relaxing.

Hobby

Nothing lifts your spirits like doing what you love. Think of a hobby and do it in your free time. Reading, needlework, painting, cooking, composing flower arrangements, breeding aquarium fish, gardening and many, many other interesting activities are great ways to deal with stress.

Eastern practices

Experts say that yoga, meditation, qigong, relaxation and other oriental practices have a positive effect on the body and increase its resistance to stress.

Chronic stress has a negative impact on health, causing various diseases and malfunctions in the body. Therefore, you need to get rid of stress in a timely manner, as well as learn to resist it.