The body’s physiology is the same as it was 10,000 years ago. Our physical responses to stress have continued to create an internal environment for us to fight, flee or freeze. Our environment and lifestyle is drastically different, yet the body is reading the room as if it’s the same kind of threats our ancestors had.
This may lead to a disruption in an ancient part of the body, called the HPA axis. Not because the stressors you’re experiencing are life-threatening, but because your email inbox is constantly full, your phone keeps dinging with notifications, your neighbour’s dog barks too much, someone cuts in front of you in traffic, a go-go-go lifestyle, or even financial pressures. These modern-day events are triggering our HPA axis and registering in our nervous system as serious life threats.
However, it’s not always external stressors that may be sending signals to our nervous system.
Internal stressors such as poor digestive function, nutritional deficiencies, an overactive immune system or other physical ailments will also send threatening signals through our HPA axis.
What is the HPA axis?
The HPA axis, or hypothalamic-pituitary-adrenal axis, is a complex set of interactions between three major endocrine glands: the hypothalamus, the pituitary gland, and the adrenal glands.
These glands are responsible for regulating various processes in the body, including stress response, immune function, mood, digestion, and energy usage.
Chronic stress or dysfunction in the HPA axis can lead to various health issues, including anxiety, depression, and metabolic disorders.
Our body’s response to a perceived threat or stressor will trigger hormones like adrenaline and cortisol. These hormones cause numerous reactions in the body, to highlight a few:
An increase in adrenaline will:
- increase glucose in the bloodstream
- increase blood pressure
- increase clotting factors in the blood
- increase heart rate
- reduce blood flow in the gastrointestinal tract and inhibit digestion function
- increase bladder activity
- increase our focus and hypervigilance
An increase in cortisol will:
These life-saving functions provide us short-term benefits like running away from a threat, but if triggered chronically, can lead to many poor health conditions and disease, such as:
- Diabetes
- Weight gain
- High blood pressure
- Dementia
- Heart attack or stroke
- Digestive upsets e.g. heartburn, reflux, indigestion, hiatal hernia, low stomach acid, SIBO, lower digestive enzymes or disrupted microbiome richness and diversity
- Insomnia
Signs your HPA axis is dysregulated
Thankfully, there are tell-tale signs that can indicate HPA axis dysregulation before chronic diseases manifest. These signs can vary in intensity and may be accompanied by other symptoms depending on the severity of the dysregulation.
- Chronic fatigue: Dysregulation of the HPA axis can lead to chronic fatigue that is not alleviated by rest. This can manifest as feeling tired or lethargic even after a full night's sleep or experiencing a general lack of energy throughout the day
- Insomnia or disrupted sleep: HPA axis dysregulation can also disrupt the body's natural sleep-wake cycle, leading to difficulties falling asleep or staying asleep. This can result in insomnia or waking up feeling unrested despite sufficient time in bed
- Increased stress response: Individuals with dysregulated HPA axis may experience an exaggerated or prolonged stress response to everyday stressors. This can manifest as feeling easily overwhelmed, anxious, or irritable in response to situations that would not normally trigger such a strong reaction, feeling ‘wired’, inability to rest, feeling angry or frustrated, rumination or constant worry
- Physical symptoms: Muscle tension leading to aches and pains, being easily startled, shakiness, racing heart, bloating and digestive issues, autoimmune issues, headaches, bruxism (grinding teeth), increased inflammatory symptoms and altered immune function, cold fingers and toes
Working with a practitioner will help determine whether HPA axis dysregulation is contributing to your health symptoms, and help you come up with a plan to regulate the HPA axis and reverse symptoms before the disease progresses.
Supporting a healthy HPA axis
There are a number of ways our practitioners support our patients when it comes to regulating the HPA axis. Some of the strategies include:
- An anti-inflammatory diet like the Mediterranean diet has been studied to assess the benefits of reducing oxidative stress and inflammation in the body that can be part of the picture with people with a dysregulated HPA axis. The antioxidant-rich foods in the diet can reduce inflammation and the risks of high blood pressure, atherosclerosis, heart attacks and strokes
- Some supplements that include minerals and vitamins such as calcium, sodium, potassium, zinc, magnesium and B vitamins can be supportive of stress hormones produced by the adrenal glands and thyroid
- Exercise can be helpful in stress reduction, improved mood, less anxiety, depression, anger and tension in the body, and improvements in energy levels and fatigue. An exercise protocol must take into consideration your health status, as more intensive exercise can be taxing for someone with chronic fatigue
- Being in nature or outdoors can have a positive effect on reducing cortisol levels
- Time away from screens
- Spending time together with friends and loved ones
- Meditation, yoga, and breath work for stress reduction
- Avoiding worry and rumination using mindset techniques which our health coaches walk our patients through
- Appreciating positive events
- Cold water therapy can be helpful for some people, although this is best guided by a practitioner upon assessment of your health
- Herbal medicines such as kava, lavender, chamomile, passionflower, and skullcap and adaptogens such as withania, rhodiola, rehmannia are helpful in calming or supporting the nervous system
Our bodies possess a remarkable ability to heal themselves when given the proper environment and support. At our clinic, we specialise in understanding and navigating each individual's unique story and circumstances, allowing us to provide tailored care. If you need support, we’re here to help you on your journey to better health.
