In today's fast-paced life, many people still feel exhausted when they wake up in the morning, even if they get a full eight hours of sleep every night. In addition, weight gain despite a normal diet, poor immunity, frequent colds, and even mood swings may all be related to an imbalance of "stress hormones".
What are stress hormones?
Stress hormones primarily include adrenaline and cortisol. When we face stress, the body rapidly releases these hormones to help cope. Adrenaline accelerates the heartbeat and raises blood pressure, quickly providing the body with energy; while cortisol is responsible for regulating metabolism and suppressing an overreaction of the immune system.
However, factors such as chronic work stress, lack of sleep, irregular eating habits, and environmental pollution in modern life lead to persistently high levels of these hormones. Prolonged high cortisol levels can trigger a range of health problems.
Common symptoms of stress hormone imbalance
1) Chronic fatigue: Even with a full 8 hours of sleep, one often feels listless.
2) Weight gain: Stress hormones promote fat storage, especially abdominal fat.
3) Mood swings: prone to anxiety, depression, and even panic disorder.
4) Decreased immunity: Frequent colds or digestive problems such as constipation or diarrhea.
5) Sleep problems: difficulty falling asleep or frequent dreaming, affecting sleep quality.
6) Poor intellectual response: Forgetful, poor concentration, and slow reaction.
How to balance stress hormones
1 ) Regular exercise: Exercise promotes the release of endorphins, hormones that help improve mood and effectively relieve anxiety. Even a daily walk or simple yoga can bring significant physical and mental health benefits.
2 ) Meditation and deep breathing: Spending a few minutes each day meditating or taking deep breaths can help relax the mind and body, reduce stress, and improve concentration.
3 ) Sufficient sleep: Lack of sleep disrupts the balance of stress hormones. Ensuring enough high-quality sleep each night helps regulate bodily functions. Regular sleep patterns and avoiding staying up late are key to improving sleep quality.
4 ) Healthy Diet: A balanced diet is crucial for maintaining hormonal balance. Increasing your intake of vitamin C (such as from strawberries, papaya, and bell peppers) helps reduce the depletion of stress hormones. In addition, consuming enough high-quality protein (such as from beans, fish, and dairy products) helps repair the body and support the immune system.
5 ) Social support: Staying in touch with family and friends and sharing feelings can effectively reduce loneliness and alleviate anxiety.
Understanding and managing stress hormones can effectively reduce the risk of illness. By developing healthy lifestyle habits, we can effectively reduce the negative effects of stress. If you suspect you have symptoms of a stress hormone imbalance, it is recommended to seek professional medical advice as soon as possible and undergo necessary examinations and treatment.
