Wellness Blog
How stress affects your hormonal health and what to do
Stress, a feeling of emotional or physical tension, can affect different aspects of our health. A survey done among Australian adults showed that 75% of respondents noted that stress affects their physical health while 64% reported that stress influenced mental health (1).Physical manifestations of stress are what most individuals first observe when in high-stress situations. For example, you may experience headaches or migraines, muscle tension, digestive disruptions, chronic tiredness, or even changes in complexion or sleep patterns (16). Mental wellbeing is closely related to these physical symptoms; you might notice a dip in mood and energy level, or even a diminished interest in activities or socialising. Though seemingly unrelated, these issues may be tied together by a common factor: the effect of stress on hormones. The body's endocrine system—the body's hormonal headquarters that regulates communication between other systems and hormone production—is especially sensitive to stress. And because the endocrine system plays a role in virtually all physiological processes that underlie both physical and mental health, changes in this system can subsequently manifest in the dysregulation of the body's normal functioning. When this happens, we then feel the effect of stress on hormones. Hence, effective stress management is not simply addressing the observable health issues stress brings about. You must be able to target the relationship of stress and hormones, ensuring that the balance between the two remains stable so as to protect your body from the ill effects of stress and hormones. Let's dive in deeper into how stress and hormones are related as well as how you can adjust your health regimen to better take this relationship into consideration.The purpose of hormonesMost people start learning about hormones in relation to adolescence, but in reality, hormones are a concern throughout one's life. Puberty may be prime time to talk about how hormones affect sexual development and maturity, but sex-related hormones are but a few of the array of hormones the human body produces. The body produces at least 50 hormones, all of which serve different purposes in our metabolism and weight regulation, muscle growth and repair, mood control, sleep, digestion, heart health, reproductive health and more (2).Hormones are released through different endocrine glands depending on their purpose. When different hormones reach their targeted cells, they attach themselves to the cells' receptors. When this process goes smoothly, cells are able to execute appropriate actions to fulfill all the body's functions.Effect of stress on hormonesThe body is usually able to keep hormonal processes in check by itself. However, stress can disrupt normal hormonal production and regulation, thus causing a myriad of health issues.Note that not all consequences of stress are harmful. Think about the hormone adrenaline, for example. It is our experience of stress that frequently triggers what we know as the body's “flight or fight '' response, an offshoot of adrenaline production that allows us to react appropriately to threats. Like adrenaline, there are a number of hormones released in the body during stressful situations that are necessary for survival.The kind of stress to be wary of is chronic stress that you are unable to manage effectively (5). Chronic stress can be a feeling of physical and emotional tension (3) or can be a result of long-term psychological pressure. Those affected by chronic stress describe the experience as being overwhelmed by a situation and their ensuing inability to alleviate the negative emotions (4). At its worst, chronic stress can cause illnesses, increase the risk of complications, and accelerate symptoms of existing health issues (18).Hormonal imbalanceDespite not having a history of hormone-related health issues, you may experience one of the most common results of the effect of stress on hormones: hormonal imbalances. A hormonal imbalance is when the endocrine system produces too little or too much hormones than what the body needs (6).The effect of stress on hormones can show up as slower digestion rate which causes stomach aches, slower metabolism affecting weight gain or loss, poorer sleep quality, disrupted menstrual cycles in women, lethargy, as well as increased emotional sensitivity, just to name a few things (4). The manifestations of stress and hormones should be temporary. Your body must be able to recover and return to equilibrium. Otherwise, if the effect of stress on hormones is not properly addressed, you may be putting your body at risk of developing difficult to treat illnesses and disorders (3). It's imperative to incorporate stress management techniques in your day-to-day activities to protect hormonal as well as overall health.Stress management to fight the effect of stress on hormones Despite the inevitability of stress, it's advisable to be mindful of how our body responds to stress and when it's time to take a step back to allow it to recover. It is best not to wait to reach the point where physical, mental, and emotional symptoms become unbearable. Proactive stress management is essential to fighting these health issues that are often propelled by the effect of stress on hormones. Below, we outline a few simple but effective stress management techniques ideal for those looking to include the health practice in their daily activities. Knowing stress triggers and their effects One way to better manage stress is to start by being able to identify what causes it (7). The relationship of stress and hormones is never the same for all persons. You may experience immense stress, or experience noticeable hormonal imbalances due to work or school-related reasons, family concerns, relationship woes, even being in certain situations or having to interact with specific people in your life. It also helps to observe how your stress manifests by logging the physical and mental symptoms you experience most frequently and under what circumstances. By understanding what triggers your stress, it will be much easier to anticipate the stress you know you will be facing and create reasonable steps to combat it. Things you can do include preparing a way to decompress after dealing with a stressful situation; you can call up a loved one, go for a walk around the block, or treat yourself to an activity you enjoy doing alone or with company. When possible, some individuals even choose to avoid or remove a stress trigger completely. They may change jobs, weed out certain people from their social circles, stop engaging in some activities, or enact drastic but positive lifestyle changes to help themselves. These conscious decisions you can make to combat the effects of stress and hormones may seem small in the beginning, but collectively, they form sustainable health practices that can have big effects on your well-being. Getting sleepSleep and stress have a two-way relationship (8). When you get at least six hours of uninterrupted nighttime sleep as is prescribed for adults, that feeling of waking up refreshed is tantamount to allowing your body enough time to recover from the stress of the entire previous day (9).On the other hand, it's easier to fall asleep when you do not feel stressed. The quality and length of sleep improves when the person feels less stressed especially right before bedtime (8). It's then recommended to find ways to release pent up stress before going to sleep so that you're able to reap the full benefits of sleep in relation to stress and hormones.As a side note, the body can also recover via other means besides sleep. The simple act of taking a brief respite from regular day-to-day activities on the weekends, in the evenings, or during brief vacations can have welcome effects on stress and hormones (19). When time to relax presents itself, do take full advantage of it and your body will thank you for it. Exercising and meditating Exercising regularly has been proven time and time again to be beneficial, having positive effects on the relationship between stress and hormones (20). For one thing, regular physical activity releases “happy hormones,” some of which are endorphins, that lessen feelings of stress (10) and relieve several physical manifestations of stress. Meditating to achieve a state of calmness has similar benefits (11) on hormonal health. This age-old practice redirects attention to more positive experiences in one's life as well as increases acceptance of all other situations one faces, including stressful ones, to reduce tension and anxiety. This change in attitude is known to improve bodily functioning, including the maintenance of the relationship between stress and hormones (21). Eating healthyEating well is also important in managing hormonal imbalances brought about by stress. Eating better can include minimising one's intake of excessive sugar and unhealthy fats (12, 13), while adding more foods packed with stress-busting nutrients that specifically address the effects of stress on hormones.For instance, nutrients from the herb ashwagandha are known to support a healthy stress response in the body and enhance the body's adaptation to stress (14). There are also foods that contain the eight B vitamins that make up vitamin B Complex, that are known to aid in stress and mood management (15).Exploring supplementsAs a final step, you can also consider taking supplements alongside a healthy and well-rounded diet to support stress management. Vitable offers subscription vitamins to help support the different concerns you have in your body. These are crafted into individual daily vitamin packs so that you get the right dosage and supplement every time.Create your own vitamin packs so that you'll only pay for your selection and consume only what you need. Have it delivered straight to your home through Vitable vitamin delivery to start your healthy habits right away.Enjoy the best personalised vitamin packs in Australia to support minimising the effects of stress on hormones with Vitable. Find out more about other supplements that can support stress:Ashwagandha | Magnesium | B complex | Calcium Plus | Vitamin B12 | Ginkgo Brahmi*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: "Stress and Australians". WayAhead: Mental Health Association NSW. Published on https://wayahead.org.au/stress-and-australians/. Accessed on Jan. 14, 2022 “Hormonal System”. HealthDirect. Published Jun. 2021 on https://www.healthdirect.gov.au/hormonal-system-endocrine. Accessed on Jan. 14, 2022 “Stress and your health”. Medline Plus. Published May 10, 2020 on https://medlineplus.gov/ency/article/003211.htm. Accessed on Jan. 14, 2022 “Stress and your health”. Endocrine Society: Hormone Health Network. Published Oct. 2018 on https://www.hormone.org/your-health-and-hormones/stress-and-your-health. Accessed on Jan. 14, 2022 Salleh M. "Life event, stress and illness". The Malaysian journal of medical sciences. Published Oct. 2008 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/. Accessed on Jan. 14, 2022 Ranabir, S., and Reetu, K. "Stress and hormones". Indian journal of endocrinology and metabolism. Published Mar. 2011 on https://doi.org/10.4103/2230-8210.77573. Accessed on Jan. 14, 2022 “Stress management”. Mayo Clinic. Published Feb. 26, 2021 on https://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-relief/hlv-20049495. Accessed on Jan. 14, 2022 “Stress and sleep”. American Psychological Association. Published on 2013 on https://www.apa.org/news/press/releases/stress/2013/sleep. Accessed on Jan. 14, 2022 Suni, E. and Callendar. E. “What happens when you sleep?”. Sleep Foundation. Published Oct. 30, 2020 on https://www.sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep. Accessed on Jan. 14, 2022 “5 ways to reduce stress right now”. Queensland Health. Published Oct. 8, 2020 on https://www.health.qld.gov.au/news-events/news/how-to-reduce-stress-right-now. Accessed on Jan. 14, 2022 “Meditation: A simple, fast way to reduce stress”. Mayo Clinic. Published Apr. 22, 2020 on https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858. Accessed on Jan. 14, 2022 Stanhope K. "Sugar consumption, metabolic disease and obesity: The state of the controversy". Critical reviews in clinical laboratory sciences. Published Feb. 1, 2017 on https://doi.org/10.3109/10408363.2015.1084990. Accessed on Jan. 14, 2022 Mandøe, M., Hansen, K., Hartmann, B., Rehfeld, J. et al. "The 2-monoacylglycerol moiety of dietary fat appears to be responsible for the fat-induced release of GLP-1 in humans". The American journal of clinical nutrition. Published Jul. 15, 2015 on https://doi.org/10.3945/ajcn.115.106799. Accessed on Jan. 14, 2022 Salve, J., Pate, S., Debnath, K., and Langade, D. “Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study”. Cureus. Published Dec. 25, 2019 on https://doi.org/10.7759/cureus.6466. Accessed on Jan. 14, 2022 “B Complex”. Vitable Research Library. Published on https://research.get.vitable.com.au/b-complex. Accessed on Jan. 14, 2022 https://my.clevelandclinic.org/health/articles/11874-stress. Jan 2021 http://www.vivo.colostate.edu/hbooks/pathphys/endocrine/basics/hormones.html. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987. Mar 2021 https://www.researchgate.net/publication/254897932_How_do_vacations_affect_workers'_health_and_well-being_Vacation_after-_effects_and_the_role_of_vacation_activities_and_experiences. Aug 2012 https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469. Aug 2020 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3500142/. 2012
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Astaxanthin – What Is It and Why Do We Need It?
Astaxanthin is a natural compound that has been gaining attention in the wellness world. This red pigment, found in certain marine life, is a type of carotenoid—a group of plant-based nutrients known for their antioxidant properties. It's what gives salmon, krill, and shrimp their vibrant colour and is often highlighted for its potential to support overall health.But what exactly is astaxanthin, and why is it worth considering? Let's explore where it comes from, how it works, and how it might support your wellness goals.What is Astaxanthin?Astaxanthin is a carotenoid with antioxidant properties. Antioxidants are substances that help protect our cells from oxidative stress, a process linked to aging and everyday wear and tear. Unlike some other carotenoids like beta-carotene, astaxanthin has a unique structure that allows it to work in different parts of the body.Found naturally in algae, this compound plays a protective role in harsh environments, helping the organisms that produce it to thrive. Humans can benefit from it as well, particularly when it comes to supporting healthy cells and tissues.What is Astaxanthin Made From?The primary source of natural astaxanthin is a type of freshwater microalgae called Haematococcus pluvialis. When these algae face stressful conditions, such as intense sunlight or lack of nutrients, they produce astaxanthin as a defense mechanism.Marine animals like salmon and shrimp consume these algae, which gives them their reddish colour. While there is also synthetic astaxanthin, many people prefer the natural form because it's derived from these whole food sources.Photo by note thanun on UnsplashWhy Might Astaxanthin Be Helpful?Astaxanthin is known for its antioxidant properties, which help support overall health by reducing oxidative stress. It also interacts with cell membranes, making it a versatile compound for maintaining healthy cells.Some research suggests astaxanthin may play a role in areas like skin health and muscle recovery. However, its effects can vary from person to person, and it's always a good idea to discuss new supplements with a healthcare provider.Potential Benefits of AstaxanthinHere are some areas where astaxanthin may offer support:1. Antioxidant SupportAstaxanthin helps reduce free radicals formed in the body, which in turn decreases free radical damage to body cells. This antioxidant action supports general health and wellbeing.2. Skin HealthAstaxanthin can help maintain skin health by supporting skin hydration and elasticity. It also helps protect the skin's internal structure and elastin from breaking down, contributing to overall skin integrity and reducing skin irritation or sensitivity.3. Eye HealthAstaxanthin plays a role in maintaining eye health, including supporting the health of the macula and retina. It may also help reduce visual fatigue, which is particularly useful for those who spend long hours in front of screens.4. Muscle Performance in AthletesFor those who engage in physical activities, astaxanthin can help maintain muscle performance, endurance, and stamina. Its antioxidant properties assist in reducing oxidative stress that occurs during exercise.5. Cognitive FunctionAstaxanthin helps maintain cognitive function in aging individuals by supporting healthy mental processes. This is particularly important for those looking to support brain health over time.6. Immune System HealthAstaxanthin supports the immune system by promoting healthy immune function and helping the body maintain its natural defenses.7. Support for Healthy Blood LipidsAstaxanthin also helps in the maintenance of healthy blood lipids (fats), contributing to overall cardiovascular wellness.Numerous studies highlight astaxanthin's exceptional antioxidant power (1, 2). Research demonstrates that astaxanthin supplementation reduces inflammation, improves skin elasticity, and enhances muscle endurance (3, 4, 5).In a clinical study, athletes taking astaxanthin experienced reduced muscle fatigue and improved endurance, showcasing its potential to enhance physical performance (6).How to Take AstaxanthinAstaxanthin is available in supplement form, typically as capsules or soft gels. Common dosages range from 4–12 mg daily, depending on individual needs. Taking astaxanthin with a meal that includes healthy fats may help improve absorption.Our Astaxanthin is a pure, natural extract from marine algae which is naturally rich in astaxanthin. As with any supplement, it's best to start with a lower dose and consult a healthcare professional, especially if you're considering higher amounts for specific wellness goals.A Nutrient Worth ExploringAstaxanthin is much more than a vibrant pigment—it's a powerhouse nutrient with far-reaching benefits for your skin, muscles, brain, and heart. Backed by scientific evidence, this natural carotenoid is an effective and versatile addition to your wellness routine.Whether you're looking for an antioxidant, to protect your skin from signs of aging, or support overall well-being, astaxanthin is an extraordinary nutrient that offers a compelling solution.Looking for the only personalised vitamin packs in Australia? Get your personalised supplements from Vitable. Vitable lets you take out a monthly vitamin subscription, with a vitamin delivery service to bring your packs to your doorstep.*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References Fassett, R. G., & Coombes, J. S. (2011). Astaxanthin: a potential therapeutic agent in cardiovascular disease. Marine drugs, 9(3), 447–465. https://doi.org/10.3390/md9030447 Sztretye, M., Dienes, B., Gönczi, M., Czirják, T., Csernoch, L., Dux, L., Szentesi, P., & Keller-Pintér, A. (2019). Astaxanthin: A Potential Mitochondrial-Targeted Antioxidant Treatment in Diseases and with Aging. Oxidative medicine and cellular longevity, 2019, 3849692. https://doi.org/10.1155/2019/3849692 Pereira, C. P. M., Souza, A. C. R., Vasconcelos, A. R., Prado, P. S., & Name, J. J. (2021). Antioxidant and anti‑inflammatory mechanisms of action of astaxanthin in cardiovascular diseases (Review). International journal of molecular medicine, 47(1), 37–48. https://doi.org/10.3892/ijmm.2020.4783 Davinelli, S., Nielsen, M. E., & Scapagnini, G. (2018). Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review. Nutrients, 10(4), 522. https://doi.org/10.3390/nu10040522 Hecht K.A., Schnackenberg J., Nair A., Lignell Å. Global Perspectives on Astaxanthin. Elsevier; Amsterdam, The Netherlands: 2021. Astaxanthin for improved muscle function and enhanced physical performance; pp. 447–467. [Google Scholar] Bjørklund, G., Gasmi, A., Lenchyk, L., Shanaida, M., Zafar, S., Mujawdiya, P. K., Lysiuk, R., Antonyak, H., Noor, S., Akram, M., Smetanina, K., Piscopo, S., Upyr, T., & Peana, M. (2022). The Role of Astaxanthin as a Nutraceutical in Health and Age-Related Conditions. Molecules (Basel, Switzerland), 27(21), 7167. https://doi.org/10.3390/molecules27217167
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