Stress and stress hormones at a glance

Family, work, and daily responsibilities – more than two-thirds of Germans feel stressed in their daily lives and suffer from the negative consequences for their health, well-being, and sleep. But when do we actually feel stressed? And what exactly happens in our bodies when we feel stressed?

Table of contents

1. What is stress?
1. This is what happens in the body when stress occurs
2. Triggers for stress
3. Consequences of chronic stress
2. The most important stress hormones at a glance
   1. The stress hormone cortisol
   2. The stress hormone noradrenaline
   3. The stress hormone adrenaline
3. Stress & Sleep

1. What is stress?

This is what happens in the body when stress occurs

Stress is actually a completely natural and initially positive reaction of our body to a negative stimulus, enabling it to cope with situations of exceptional stress. Our brain then signals to the body that it should prepare for acute stress and releases increased amounts of the neurotransmitters known as stress hormones: cortisol, noradrenaline, and adrenaline. These ensure that more energy reserves are made available and our entire organism prepares for peak performance. Among other things, blood sugar levels and blood pressure rise, breathing accelerates, and our senses are put on alert, thus increasing performance, alertness, and attention.

The effects of stress at a glance

• Accelerated breathing
• Increasing pulse and blood pressure
• Increased blood sugar production
• Increased oxygen transport to the muscles
• Increased blood circulation and muscle tension
• Increased release of messenger substances to strengthen the immune system
• Reduction in digestive and sexual function

Triggers for stress

Stress can arise in a wide variety of situations and can be caused by both physical and psychological stimuli. When and how strongly our body reacts to a stressful situation depends on our personal stress tolerance and varies from person to person. Stress doesn't only arise in unpleasant or negative situations. Possible triggers include severe physical or mental strain, accidents and injuries, but also illnesses and infections, or low blood sugar levels.

Consequences and damage caused by chronic stress

Stress also arises in everyday situations, such as during sports, and helps us withstand severe stress in an acute "dangerous situation." A persistently high level of stress, on the other hand, is detrimental to mental and physical health. Stress hormones are constantly released and the body is kept in a state of alert, which places a constant strain on the cardiovascular system and also affects many other bodily processes. According to experts, this quickly leads to Sleep disorders and depression and other health problems. This is despite the fact that sleep, especially after a severe stress reaction, is crucial for ensuring that the body and mind can adequately recover from the stress, replenish energy stores, and normalize bodily functions.

Consequences of chronic stress at a glance

• high blood pressure
• Indigestion
• Increased risk of cardiovascular diseases
• Migraine & tension headaches
• Sleep disorders
• Weakened immune system
• Depression

2.The most important stress hormones

When we detect threatening stimuli, also known as "stressors," the nervous system is stimulated and the release of stress hormones is triggered in a kind of chain reaction.

#1 The stress hormone cortisol

The most well-known and important stress hormone is cortisol, which is produced in the adrenal cortex. Among other things, it influences blood sugar levels, lipid metabolism, and has anti-inflammatory effects. During stress, the hormone's main function is to activate the metabolism to mobilize energy reserves and provide energy in the form of glucose. Cortisol therefore acts as a kind of stimulant, making us alert and productive in the short term. It also has a certain regulatory function in the interaction of stress hormones, as it regulates the release of noradrenaline and adrenaline.

The effect of cortisol on stress

• Increases energy supply, blood sugar levels, blood pressure and respiratory rate as well as alertness and body temperature
• Reduces the sensation of pain, inhibits inflammatory processes

The cortisol level in the blood actually follows a natural circadian rhythm, dropping to a minimum at night and rising again in the early morning hours to initiate the awakening process and wake us up. Acute and especially chronic stress disrupts this natural process and leads to an unnaturally high cortisol level in the blood. This also affects the synthesis of sleep hormone melatonin, which ensures a regulated Sleep rhythm disturbed and sleep problems promoted.

#2 Noradrenaline

Noradrenaline Activates the part of the nervous system that regulates the stress response and is an important basis for the production of adrenaline. Among other things, it leads to an increase in blood pressure and heart rate and, in conjunction with other stress hormones, supports an increase in blood sugar and oxygen supply in the body and brain. As a result of a stress response, noradrenaline plays a key role in a rapid increase in attention, alertness, and motivation, increases performance, and positively influences our motor skills.

The effect of noradrenaline on stress

• Increase in blood sugar levels, heart rate and blood pressure as well as increased oxygen supply, attention, alertness and concentration
• Improves performance and influences motor skills

#3 Adrenaline

Adrenaline is formed from the precursor noradrenaline and has an activating effect on numerous bodily functions. For example, adrenaline increases breathing volume, blood pressure, and cardiac output, allowing for rapid delivery of more oxygen, especially to the muscles, and increasing mental and physical activity. It supports energy production by increasing blood sugar levels and contributes to a rapid reduction in less important bodily functions such as gastrointestinal activity or libido.

The effect of adrenaline on stress

• Expansion of the airways and bronchi, increase in blood pressure and blood sugar levels
• Inhibition of digestion and sexual function

3. Stress & Sleep

Stress and psychological strain are among the most common causes of Difficulty falling asleepAs long as our body is under stress and on alert, the entire organism is running at full speed to provide energy for the extraordinary strain.This also affects other areas of metabolism and hormone balance and thus also influences our sleeping behavior.

In particular, the hormone cortisol, which is active in chronic stress, also plays an important role in the regulation of our sleep-wake rhythm and functions as a kind of antagonist of the well-known sleep hormone melatoninMelatonin makes us tired in the evening and prepares the body for the resting phase of sleep. Overnight, melatonin levels drop, and our body produces increased amounts of cortisol, which is responsible for us becoming active again and waking up in the morning after sleep.

A persistently elevated cortisol level due to stress, or especially rising just before bedtime, activates our body precisely when it needs to rest. This often leads to trouble falling asleep and promotes sleep and concentration disorders, which in turn negatively impacts sleep and its important function for health, well-being, and performance. This quickly creates a vicious cycle because the body is constantly under tension due to constant stress, and the much-needed recovery is also lacking.

In order to sleep well and stay healthy, we should reduce stress, especially in the evening, and at the same time, especially during stressful phases of life, make sure not to neglect sleep and give our body enough time to recover.

4. Conclusion

• Stress is the natural reaction to extreme physical or mental strain and activates the stress hormones cortisol, noradrenaline and adrenaline via the nervous system in order to make the body perform better in the short term.

• Stress leads to an increase in blood sugar levels and blood pressure, activation of the cardiovascular system; breathing accelerates and all senses are put on alert so that performance, alertness and attention are increased.

• Chronic stress puts the body under constant strain, harms health and well-being and can lead to sleep disorders and depression.

• The stress hormones cortisol, noradrenaline and adrenaline work together and primarily serve to release energy reserves in the body and brain.