Stress and Hormones <\/strong><\/p>Stressful events are also known to trigger the symptoms of hypothyroidism. It does this in two ways. The first explanation is that long-term stress events suppress thyroid function by disrupting the Hypothalamic-Pituitary-Adrenal (HPA) axis, which comprises of delicate interactions between the hypothalamus, pituitary glands and adrenal glands. Inflammatory cytokines released during the stress response decrease the amount of Thyroid Stimulating hormone (TSH)<\/strong> by down-regulating the axis. The second explanation involves the conversion of thyroid hormones T4 and T3<\/strong> (Alkadhi et al, 2008). When the inflammatory cytokines are injected into healthy thyroid tissue, it showed a significant reduction of T3 and TSH levels, while levels of T4 remained fairly constant. This situation is indicative of decreased thyroid activity, resulting in hypothyroidism.<\/p>Long term anxiety have also been associated with a prevalence in cases of type 2 diabetes. \u00a0Tense situations stimulate the release of two hormones; cortisol and epinephrine.<\/strong> In response, the liver channels more glucose into the bloodstream, to provide energy for the fight or flight response (Pitman, 1989). In normal individuals, this isn\u2019t an issue, as most of the sugar is reabsorbed into the body after the threat is alleviated. For people predisposed to type 2 diabetes, however, the body does not produce enough insulin to help absorb the sugar. Individuals with type 2 diabetes are also more likely to experience stress and depression due to their disease. This increases blood sugar levels, and also makes treating the disease harder as the individual is prone to apathy.<\/p>Mental strain has also been associated with the ever-increasing rates of obesity. Stress leads to the activation of neuroendocrine systems, specifically those responsible for the secretion of three kinds of hormones: cortisol, serotonin and neuropeptide Y.<\/strong> Serotonin is a feel-good hormone, whose production is stimulated by the consumption of carbohydrates. Therefore, the sudden craving for starchy foods when one is under stress is attributed to the production of this hormone, in an attempt to self-medicate. In stressful situations, the body releases excess cortisol, which besides promoting the production of adrenaline, causes increased appetite and favors central fat deposition. Neuropeptide Y alters how food is processed in the body (Straub et al, 2005). Presence of the hormone increases the uptake of fats and sugars from digested food. The discussion of the three hormones above clearly shows a link between chronic stress and obesity.<\/p>Stress also affects the reproductive system in both men and women. In males, chronic stress lowers the production of testosterone<\/strong> and spermatogenesis. Both of these processes occur at the testicular region and depend on blood circulation. Cortisol produced by the adrenal gland reduces the dilation of blood vessels in the nether regions, thereby cutting off blood supply. This results in the production of unhealthy sperm (Schoenfeld et al, 2012).\u00a0 In women, high stress levels have been associated with absent and inconsistent menstrual cycles. Menopause could be a stressing factor in women, and the resultant anxiety could lead to reduced sexual desire.<\/p>During times of mental and emotional strain we want to protect our body and its immunities.\u00a0 Taking care and creating well-being nutritionally is key.\u00a0<\/p>
Here are some foods to focus on<\/strong>.\u00a0<\/p>- Green Leafy Vegetables:<\/strong> These are a star and are highly under-utilized in everyday nutrition. They are a rich source of minerals (including iron, calcium, potassium and magnesium) and vitamins (including vitamins K, C, E and many B vitamins), many of which get severely depleted in the body during times of stress. They are also high in phyto-nutrients\u00a0and\u00a0anti-oxidants\u00a0like\u00a0beta-carotene, lutein, zeaxanthin and quercetin, which prevent disease, including cancer. Grab some spinach, kale or collards and feel the waves of stress disappearing!!\u00a0<\/li>
- Foods Rich in B Vitamins:<\/strong>\u00a0B vitamins are critical in times of stress. They are important for nerve and brain health, immune system function, cell growth and repair. You can consider taking a B-complex vitamin\u00a0or start eating more whole fruits, vegetables and high quality proteins like lentils, chickpeas and quinoa.<\/li>
- Omega-3 Fatty Acids<\/strong>: Fatty fish (such as salmon and tuna) and nuts and seeds (such as flax seeds, pistachios, walnuts, and almonds) are rich in omega-3 fatty acids, which have been shown to reduce surges of stress hormones and also confer protection against heart disease, depression, and premenstrual syndrome. \u00a0<\/li>
- Calming Herbs:<\/strong>\u00a0Chamomile, Sage and Lavender top my list in this category. Consider making a tea, cooking with them or purchasing the herb in an essential oil formulation and massage a drop of the oil into your temples, neck and shoulders.<\/li><\/ul>
These foods should be avoided.<\/strong>\u00a0<\/p>- Caffeine and Alcohol:<\/strong>\u00a0When you are in \u00a0a state of mental and emotional strain or tension, \u00a0your nervous system is out of \u00a0balance and the last thing you need is to intake a lot of stimulants or depressants. This will wreak havoc on an already delicate system.<\/li>
- Sugar:<\/strong> Sugar will cause your blood sugar to spike and then plummet very quickly, causing you to move into a yo-yo type of mood swing. Definitely something that you want to avoid when you are already feeling stressed and overwhelmed. NOTE: Sugar Toxicity is a major problem in society, so if you are craving sweets, this is a red flag to ramp up your protein intake. And another word of caution: avoid Artificial Sweeteners when possible; many are toxic while some like stevia may be okay for some individuals. However, there are a percentage of individuals with a gut microbiota that might cause blood sugar issues when regular carbohydrates are eaten after consuming artificial sweeteners.<\/li>
- Trans Fatty Acids:<\/strong>\u00a0Found in our favorite sweets, pies and deep fried goodies. They will compromise your immune system and also put more stress on your heart.<\/li><\/ul>
References<\/strong><\/p>- Ranabir, Salam, and K. Reetu. “Stress and hormones.” Indian journal of endocrinology and metabolism 15.1 (2011): 18.<\/li>
- Pitman, Roger K. “Post-traumatic stress disorder, hormones, and memory.” Biological psychiatry 26.3 (1989): 221-223.<\/li>
- Straub, Rainer H., et al. “How psychological stress via hormones and nerve fibres may exacerbate rheumatoid arthritis.” Arthritis & Rheumatism 52.1 (2005): 16-26.<\/li>
- Schoenfeld, Timothy J., and Elizabeth Gould. “Stress, stress hormones, and adult neurogenesis.” Experimental neurology 233.1 (2012): 12-21.<\/li>
- Buckingham, Julia C., Glenda E. Gillies, and Anne-Marie Cowell, eds. Stress, stress hormones and the immune system. John Wiley & Sons, 1997.<\/li>
- Vita, Roberto, et al. “A patient with stress-related onset and exacerbations of Graves\u2019 disease.” Nature Clinical Practice Endocrinology & Metabolism1 (2009): 55-61.<\/li>
- Alzoubi, K. H., A. M. Aleisa, and K. A. Alkadhi. “Effect of chronic stress or nicotine on hypothyroidism\u2013induced enhancement of LTD: electrophysiological and molecular studies.” Neurobiology of disease 32.1 (2008): 81-87.<\/li>
- Oliver, G., Wardle, J., Gibson, & Leigh, E. (2000, November ). Stress and food choice: A laboratory study: Psychosomatic medicine. Retrieved August 15, 2016, from https:\/\/journals.lww.com\/psychosomaticmedicine\/Abstract\/2000\/11000\/Stress_and_Food_Choice__A_Laboratory_Study.16.aspx<\/li><\/ol>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t