The hypothalamic-pituitary-adrenal (HPA) axis
The HPA axis is one of the neuro-endocrine axis that plays an important role in the regulation of the stress-response.
This cascade is initiated in response to almost any type of physical or psychological stress; during the normal sleep-wake cycle; and in response to certain neurotransmitters.
Stress or stressors can be positive and negative, example of these include:
Running late
Planning an event (wedding)
An illness such as cold or flu
Relationship issues
Playing a sport
Crashing your car
When the body senses a threat (stressor), the hypothalamus (part of the brain) releases chemicals to the pituitary gland.
The pituitary gland passes on this message to the adrenal cortex (located on the kidneys). In response, the adrenal cortex secretes cortisol into the bloodstream.
Cortisol triggers a cascade of stress reactions. The heart beats faster. Blood sugar levels rise. It also travels back into the brain where it affects cognition.
We can can support appropriate HPA-axis function through stress management practices and minimise the negative effects of stress:
Wake up and get morning sunlight
Getting enough sleep
Physical activity and exercise
Meditation and mindfulness
Holidays and/or short breaks
Massage and spa treatments
Pursuing hobbies and other interests
Social interaction and communication
Hot and cold exposure
We can also modulate the HPA axis or the stress response with nutrients such as
B vitamins: Several human clinical studies have reported positive effects on mood, cognition and general health after multivitamin supplementation containing B-vitamins.
Omega 3: has been shown to reduce cortisol in highly stressed individuals.
Vitamin C: helps reduce both the physical and psychological effects of stress on humans by reducing cortisol levels, anxiety and inflammatory markers.
Magnesium: was found to significantly decrease serum cortisol concentration.
Fibre & targeted probiotics: Intestinal microbiota can affect stress susceptibility and stress-induced symptoms through neural, endocrine, and immune signalling mechanisms.
L-Theanine: an amino acid found in tea plants and is known for its calming effects on the mind, which can help reduce stress and anxiety.
