
Bioidentical hormones replacement therapy BHRT is Women Age Management
Bioidentical Hormone Replacement Therapy (BHRT) has reached national awareness just recently. Until 2002 mainstream physicians routinely prescribed conventional hormone replacement therapy (HRT) not Bioidentical Hormones replacement therapy (BHRT). Conventional HRT was practiced to alleviate menopausal symptoms in women, such as hot flashes, mood swings, decreased sexual desire, vaginal dryness, and difficulty sleeping. conventional HRT was also prescribed to prevent heart disease and osteoporosis. In 2002 more than 160,000 women participated in the Women’s Health Initiative (WHI), the results of this landmark study identified grave dangers associated with conventional hormone replacement therapy in women.
This conventional HRT therapy caused dangerous consequences; however bioidentical hormone replacement therapy (BHRT) are safer.
Though many mainstream physicians were shocked by the results of the WHI study, Functional and Integrative wholistic physicians were not. The hormones utilized in the WHI study consisted of oral equine (horse) estrogen and a synthetic progestogen. Synthetic hormones chemical structure differs from the structure of hormones naturally produced by women’s body. Functional and Integrative wholistic physicians have discouraged the use of conventional HRT for many years and instead appreciated the value of bioidentical hormone replacement therapy. Bioidentical hormone replacement therapy BHRT are exactly the same as those naturally produced in women. Bioidentical hormones therapy BHRT is associated with far fewer side effects than conventional HRT and there is intriguing evidence that it may reduce the risk of certain cancers (Holtorf 2009).
As women age their sex hormone levels decline. Traditional physician thought that HRT replacement will reverse menopausal symptoms. Menopausal symptoms include increased risk of heart attack and cancer (Wren 2009; Lenfant 2010; Lee 2010). The original understanding of menopause and the logic of HRT may be theoretically correct, however women hormonal symphony is far more complex.
Bioidentical hormones replacement therapy recognizes that the hormonal symphony is a tightly regulated masterpiece. All steroid hormones are created from cholesterol in a hormonal cascade. The first in the cascade is pregnenolone, which is subsequently converted into other hormones, including dehydroepiandrosterone (DHEA), progesterone, testosterone, and the various forms of estrogen. These hormones are interrelated, yet each performs unique physiological functions. Biologically sound hormone replacement should focus on a woman’s total hormone balance, and not only on estrogen and progesterone.

Bioidentical hormones replacement therapy BHRT is women age management
Conventional HRT makes use of non-bioidentical hormones replacement therapy BHRT that differ chemically from those naturally produced by a woman’s body.
Conjugated equine estrogen (CEE) is obtained from the urine of pregnant mares (horses) (Bhavnani 2003). CEE is usually given in combination with progestin, a synthetic progesterone. These structural differences between conventional HRT: conjugated equine estrogens, chemical progestins, and the Natural hormones produced by women’s bodies explain the adverse affects associated with conventional HRT.
Another major problem with conventional HRT is the ratio of estrogens. The ratio of estrogens in Premarin® is about 75% estrone, up to 15% equilin (a potent horse estrogen), estradiol, and at least two other equine estrogens. These are very different from the ratios observed naturally in a woman’s body (Wright 1999);
Dr. Dalal Akoury explain the causes of Estrogen Dominance while explaining that Bioidentical Hormone Replacement Therapy is a woman’s
Beginning in peri-menopause and continuing through menopause, the production of progesterone tends to decline more rapidly than that of estrogen. If the ratio between progesterone and estrogen is unbalanced favoring excess estrogen, a woman may become susceptible to an increased risk of fibrocystic breast disease and other health risks (Kubista 1990; Lee and Hopkins 1996), that is why we should remember that properly orchestrated Bioidentical hormones replacement therapy BHRT is necessary for women health.
When considering Bioidentical Hormone Replacement Therapy one should pay attention to factors contributing to estrogen dominance such as:
Estrogen dominance is often associated with symptoms such as food cravings, bloating, weight gain, fatigue, mood swings, depression, cyclical migraine headaches, lack of sexual desire, menstrual cramps, short cycles, heavy menstrual bleeding, hair loss, fibroids, and endometriosis. Estrogen dominance has to be considered seriously while using Bioidentical hormones replacement therapy BHRT.
Hormones like estrogen and testosterone affect cell growth and proliferation; unchecked cell growth and proliferation increase in the cancer risk in this population. This fear about cancer development is an important reason why more aging women chose not to restore their hormonal levels to more youthful levels. Does that mean aging women should simply accept the sex hormone deficiencies they face as a part of “normal” aging? No Bioidentical hormones replacement therapy BHRT is a Woman’ right.
To better clarify the association between sex hormone restoration and the increased risk of cancer risk we asked a simple question: If estrogen caused breast cancer, we would expect to see very high rates of breast cancer in young women of childbearing age; In addition we would dramatic decrease in breast cancer after menopause? However this simply is not the case. Clearly aging and improper use of conventional HRT not bioidentical hormones replacement therapy BHRT is the primary cause of breast cancer;
Risk of Developing Breast Cancer by Age
By age 25: 1 in 19,608
By age 30: 1 in 2,525
By age 40: 1 in 217
By age 45: 1 in 93
By age 50: 1 in 50
By age 55: 1 in 33
By age 60: 1 in 24
By age 65: 1 in 17
By age 70: 1 in 14
By age 75: 1 in 11
By age 80: 1 in 10
By age 85: 1 in 9
The reason cancer risk increases with aging is that the genes that help regulate healthy cell growth can mutate. Optimal Bioidentical hormones replacement therapy BHRT protects women from breast cancer.
Dr. Dalal Akoury elaborates: to fully understand the hormone symphony Estrogen should be better explained in light of Bioidentical hormones replacement therapy BHRT is Women Age Management.
To fully appreciate the complexity of HRT, it is important to understand the various forms of estrogen and their effects in the body. The estrogen family include smore than 15 forms of estrogen naturally created in a woman’s body (Taioli, 2010). These include the three major players Estrone is the criminal and cancer promoter, Estradiol, and Estriol is the cancer police.
Each of these estrogens has particular functions.
Bioidentical hormones replacement therapy BHRT in Women.
The three estrogens convert into many metabolites. Estrone, for example, may convert into three different forms:
2-hydroxyestrone
4-hydroxyestrone
16-alpha-hydroxyestrone
Scientists have identified 2-hydroxyestrone as a “good,” or chemoprotective estrogen; while 16-alpha-hydroxyestrone and 4-hydroxyestrone have been associated with cancer (Bradlow 1996; Muti 2000). The relationship between 2-hydroxyestrone and 16-alpha-hydroxyestrone is sometimes expressed as the 2:16 ratio; Good understanding of Bioidentical hormones replacement therapy BHRT is a must.
By increasing the ratio of 2-hydroxyestrone to 16-alpha-hydroxyestrone, it may be possible to reduce the risk of estrogen-related cancers (Bradlow 1986; Taioli 2010); Bioidentical hormones replacement therapy BHRT.
3,3’-Diindolylmethane (DIM) and indole-3-carbinole (I3C), found in appreciable concentrations in cruciferous vegetables, favorably affect estrogen metabolism and help to optimize the 2:16 ratio.
Estrogen Receptors and a Closer Look at Estriol
As mentioned previously, estriol (E3) is the form of estrogen least associated with cancer. Estriol’s protective effects become apparent when examining the differing actions that each of the three primary estrogens exerts upon the estrogen receptors. On breast cells there are two distinct classical estrogen receptors that bind estrogens:
Estriol, on the other hand, binds to and activates estrogen receptor beta (Zhu 2006; Rich 2002). This critical fact helps to explain estriol’s “anti-estrogenic” activity, which led a noted researcher in hormone replacement therapy to state, “This unique property of estriol, in contrast to the selective ER [estrogen receptor] alpha binding by other estrogens. Because of its differing effects on ER alpha and ER beta, we would expect that estriol would be less likely to induce proliferative [potential cancerous growth] changes in breast tissue and to be associated with a reduced risk of breast cancer” (Holtorf 2009); Proper undertanding of Bioidentical hormones replacement therapy BHRT is essential.
Estriol, through its estrogen receptor modulatory capacity, combats the proliferative effects of estrone and estradiol (Melamen 1997; Wang 2010). These scientific findings highlight the importance of emphasizing estriol in any Bioidentical hormones replacement therapy BHRT program intended to restore youthful hormone balance and guard against breast cancer development.
Age-Related Hormone Decline is dangerous explains Dr. Dalal Akoury this is why Bioidentical hormones replacement therapy BHRT is Women Age Management.
By the time a woman enters menopause, she may have already experienced two decades of hormonal imbalance. After menopause, when sex hormone levels decrease significantly, aging women are at increased risk of major diseases, including the following:
Dr. Dalal Akoury describes the Progesterone’s Balancing Act in lue of Bioidentical hormones replacement therapy BHRT in Women.
Estrogen is only a part of women hormonal story. Progesterone is equally important in the hormonal story. In a healthy young woman, progesterone serves as a balance to estrogen. While estrogen builds up during the first half of a menstrual cycle, progesterone levels do not start rising until the middle of the cycle. When properly administered Bioidentical hormones replacement therapy BHRT helps Women.
Studies have shown that progesterone has anti-proliferative effects on at least two different types of breast cancer cells, as well as leukemia cells (Formby 1998; Hayden 2009; Hilton 2010). Breast cancer is 5.4 times more common in pre-menopausal women with low progesterone than in pre-menopausal women who have favorable progesterone levels (Cowan 1981). Data suggest that while natural, bioidentical progesterone does not increase breast cancer risk, synthetic progestins used in conventional HRT do raise the risk; Bioidentical hormones replacement therapy BHRT is women age management
Natural progesterone has also demonstrated neuroprotective properties. Progesterone deficiency has also been linked to migraine (Colson et al 2005); Bioidentical hormones replacement therapy BHRT is Women Age Management
Bioidentical hormone replacement therapy formulations in doses tailored to individual patients can be obtained from a compounding pharmacy after a physician’s prescription has been submitted. The use of bioidentical estrogens has been utilized extensively in Europe and Japan for several years (Kano et al 2002); that is Bioidentical hormones replacement therapy BHRT.
Progesterone complements and balances the impact of estrogen in aging women. Combined with estrogen, progesterone substantially improved the amount of time women with a history of heart attack or coronary artery disease could work out on a treadmill before reducing blood flow to the heart. Use of non-bioidentical progesterone produced no effect (Rosano 2000). Another mechanism by which progesterone enhances cardiovascular health is its ability to maintain or even increase HDL levels in women receiving estrogen replacement therapy (Bernstein and Pohost 2010; Ottosson 1985; Jensen 1987).
Progesterone has a major role in relieving menopausal symptoms as well. Four head-to-head studies comparing progesterone to non-bioidentical progestin reported that women experienced greater satisfaction, improved quality of life, and fewer side effects when they were switched from non-bioidentical progestin to progesterone (Hargrove 1989; Montplaisir 2001; Ryan 2001; Lindenfeld 2002). In a landmark study at the Mayo Clinic, the beneficial effects of progesterone compared to nonbioidentical progestin included a 30% reduction in sleep problems, a 50% reduction in anxiety, a 60% reduction in depression, a 25% reduction in menstrual bleeding, a 40% reduction in cognitive difficulties, and a 30% improvement in sexual function. 80% of women in the study reported overall satisfaction with the bioidentical progesterone formulation (Fitzpatrick 2000).; Progesterone is an essential part of bioidentical hormone replacement therapy.
What You Need to Know about Bioidentical hormones replacement therapy BHRT is Women Age Management? asks Dr. Dalal Akoury
Three major types of estrogen are produced naturally in a woman’s body: estriol, estrone, and estradiol.
Estriol has been shown to improve bone density, promote youthful skin, and enhance sexual and urinary health.
In addition to estrogen and progesterone, it is also important to monitor levels of the hormones Pregnenolone, DHEA, and testosterone. Ideal bioidentical HRT goes beyond the mere suppression of symptoms caused by declining ovarian hormone levels. The real goal of Life Extension’s approach to female hormone restoration is to restore hormones to youthful levels. Such an approach has wide-ranging benefits throughout the body and significantly enhances physical and psychological well-being.
DHEA is a natural steroidal hormone secreted by the adrenal gland, the gonads, and the brain (Maninger 2009). Although women usually have less DHEA than men, both sexes lose DHEA over time, suggesting that its decline is age-related (Labrie 2010). Peak levels are typically reached when women are in their third decade of life, after which they begin to lose approximately 2% per year. Decreased levels of DHEA are associated with cancer, diabetes, lupus, and psychiatric illness (Genazzani and Pluchino 2010). Low levels of DHEA are also associated with higher levels of insomnia, pain, and disability (Morrison et al 2000).
DHEA has been shown to improve mood, neurological functions, immune functions, energy, feelings of well-being, and the maintenance of muscle and bone mass (Kenny 2010; Weiss 2009). A combination of DHEA and pregnenolone has been shown to improve memory (Ritsner 2010). DHEA may also improve insulin sensitivity and lower triglyceride levels (Genazzani 2010; Casson 1995).
AWAREmed Health and Wellness Resource Center suggests that maturing women strive to keep their DHEA-sulfate (DHEA-s) levels in a range of 250 – 380 µg/dL in order to promote optimal health and vitality;
Testosterone levels in women also gradually decrease with age (Schneider 2003). Loss of testosterone affects libido, bone and muscle mass, vasomotor symptoms, cardiovascular health, mood, and well-being (Simon 2001; Watt 2003). Testosterone therapy, in conjunction with estrogen therapy, has been shown to improve quality of life, vigor, mood, ability to concentrate, bone mineralization, libido, and sexual satisfaction (Al-Azzawi 2010; Simon 2001; Braunstein 2002; Cameron 2004). This combination therapy also helps reduce hot flashes, sleep disturbances, night sweats, and vaginal dryness (Guillermo 2010). Because DHEA converts into testosterone, it is possible to raise testosterone levels with DHEA (Cameron 2004; Schneider 2003).
Studies also suggest that testosterone, in the context of hormone restoration, may prevent or reduce estrogenic cancer risk in the treatment of women with ovarian failure (Dimitrakakis 2003; Zhou 2000). In addition, testosterone is effective in the treatment of decreased libido in women (Guillermo 2010).
AWAREmed Health and Wellness Resource Center encourages females to maintain a total testosterone level of 35-45 ng/dL and a free testosterone level of 1 – 2.2 pg/mL.
Pregnenolone levels also decline with age. As the initial hormone in the overall steroid hormone cascade, pregnenolone is derived from cholesterol. As is the case with other hormones, a significant reduction begins when women reach their early thirties (Havlikova 2002). Pregnenolone deficiencies have been associated with diminished brain function and dementia (Mellon 2007).
Aging women should attain a pregnenolone blood level of 130 -180 ng/dL for optimal performance.
It is very important that women have their hormone levels checked before beginning bio-identical hormone restoration therapy. To ensure safe and adequate levels, testing should occur one month after commencing HRT, and then again after two more months. Those women who wish to enhance their sexual desire and have already tried DHEA and pregnenolone therapy, should talk to their physician about options that may include small amounts of testosterone. Women should always consult a physician before beginning HRT, especially if they have had a hormone-responsive cancer (e.g., breast or endometrial) or are at high risk (e.g., have a first-degree relative with breast cancer);
Moving Forward with Bioidentical Hormone Replacement Therapy BHRT
Given the wealth of data demonstrating the superiority of Bioidentical Hormone Replacement Therapy BHRT, a noted researcher in hormone replacement therapy proclaimed, “Physiological data and clinical outcomes demonstrate that bioidentical hormones are associated with lower risks, including the risk of breast cancer and cardiovascular disease, and are more efficacious than their… animal-derived [non-bioidentical] counterparts. Until evidence is found to the contrary, bioidentical hormones remain the preferred method of HRT.” (Holtorf 2009)
Compounded prescription bioidentical estrogen formulas include Bi-Est and Tri-Est. Bi-Est consists of estradiol and estriol, while Tri-Est contains estradiol, estrone, and estriol (Taylor 2001). Bi-Est typically consists of 80% estriol and 20% estradiol. Tri-Est usually contains 80% estriol, 10% estradiol, and 10% estrone. In some situations these proportions do not meet the needs of every woman. For example, the proportions observed naturally in reproductive age women were 90% estriol, 7% estradiol, and 3% estrone (Wright 1999). In these cases a prescription is tailored to the needs of the patient by an experienced physician, and is based upon the results of hormone tests and assessment of symptoms.
A comprehensive hormone restoration program should also include progesterone, DHEA, pregnenolone, and perhaps testosterone.
There are two differing philosophies regarding the dosing of hormones. The first encourages using the lowest possible dose that will ameliorate the symptoms. This is a very conservative approach that may appeal to some women and their treating physicians. This approach is also unlikely to cause a menopausal woman to generate bleeding associated with a menstrual cycle.
The second approach involves significantly higher hormone dosages. The idea here is that a woman needs to “trick” her brain into thinking she is still of reproductive age. According to this strategy, the goal is to achieve levels that mimic the hormonal fluctuations of a menstruating young woman, thereby restoring the menstrual cycle.
AWAREmed Health and Wellness Resource Center Physicians are experienced in bioidentical hormone replacement and can help women find an optimal dosing strategy based on the results of hormone testing and clinical evaluation. Most women find they respond desirably to bioidentical hormone replacement therapy when the dosing strategy combines aspects of both of the aforementioned approaches.Reclaim your life with Lifestyle by following AWAREmed Health and Wellness Resource Center
Dr. Dalal Akoury focuses on Menopause Symptoms Natural Treatments. Do you suffer from any or all of the following Symptoms?
The five components of physical fitness include cardiorespiratory (heart and lungs) endurance, muscular strength, muscular endurance, body composition and flexibility.
By definition, cardio/aerobic exercise is brisk physical activity that requires the heart and lungs to work harder to meet the body’s increased oxygen demand. Aerobic exercise promotes the circulation of oxygen through the blood. Proper exercise with optimal Bio-identical Hormone Replacement serves as Menopause Symptoms Natural Treatments. Symptoms of low testosterone during menopause are:
Dr. Akoury states that proper testosterone replacement in women will accomplish the following:
Healthy Nutrition and proper Bio-identical hormone replacement is the mainstay of Menopause Symptoms Natural Treatments
Dr. Dalal Akoury recommend stress relief and meditation to her patients as a Menopause Symptoms Natural Treatments. Dr. Dalal Akoury recommends meditation, stress relief along with natural progesterone Bio-identical hormone replacement in order to achieve the following symptoms:
Dr. Dalal Akoury explains to women that Menopause Symptoms Natural Treatments can only be achieved if a careful evaluation of their hormone level is done followed by proper optimization of all hormonal imbalances.
The functions of Estrogen are the following states Dr. Dalal Akoury:
Dr. Dalal Akoury recommends to Women to incorporate proper breathing techniques along with Bio-identical hormone replacement with estrogen if indicated as a natural Menopause Symptoms Natural Treatments.
However Dr. Dalal Akoury warns that improper hormone replacement even if bio-identical hormones are used could be very dangerous. As an example excess Estrogen can cause:
AWAREmed Health and Wellness Resource Center and its founder Dr. Dalal Akoury conclude the following:
Exercise is as important to good health as proper nutrition, proper hormonal optimization, sleep, and stress relief. The one area that you gain nutritionally is natural detoxification. Exercise is its own form of detoxification. It removes waste from the lymph. It stimulates peristalsis to remove waste from the colon. And it accelerates the removal of waste through sweat and urine. Learn how to:
Menopause Symptoms Natural Treatments, Women Become Rejuvenated!
Stress and anxiety are common feelings experienced around the holidays. The holidays can be a time of joy and celebration, but are also a potential source of stress. You may feel there is too much to do in too little time. Overspending or not being able to spend what you would like will also cause stress. Stress and anxiety can affect your health by causing you to overeat. The AWAREmed Health and Wellness Resource Center team recommend that you avoid constant stress by meditating and avoid excess caffeine to help hold back anxiety. Do a little planning and have a positive mindset. Learn to cope and manage your stressors and live a longer, healthy life.
Dr. Dalal Akoury suggests some ways to reduce your stress is through meditation, exercise and diet. Learn to meditate through yoga. Take a deep breath and listen to soothing music. Exercise and take a walk. Stretch your muscles and help them relax. Watch your diet. Don’t over eat those high-fat and high-
sugar foods. Eat a heart-healthy diet to help you to manage your stress.
Reduce Your Stress and Live a Long Healthy Life! Stress is normal. It is a person’s physiological and psychological response to events when threatened. Your body reacts with a rapid, automatic process known as the stress response or “fight or flight”. “This is the way your body reacts to protect itself by helping you to be focused and alert” Dr. Dalal Akoury explains from AWAREmed Health and Wellness Resource Center. In everyday life or emergencies, the stress response helps you to meet challenges or can save your life. Your body’s stress-response system is self-regulating and allows your body to return to normal once the perceived threat has passed.
However, stress can cause major damage to your health if it is constant. Chronic stress is caused by excessive worry, poor decisions and procrastination affecting stress hormone adrenaline and cortisol production. It can cause affect your mood, your productivity, your relationships and your overall health. It can cause addictions, depression, obesity, diabetes, hypertension,
heart disease, pain and sleep disorders. You need to be able to reduce your stress to save your health.
Reduce Your Stress and Live a Long Healthy Life! Your body releases a flood of adrenaline, cortisone and other stress hormones that induce physiologic changes. Your blood races to your brain and heart and causes your heart to pound faster and your blood pressure to rise, which can cause hypertension when in excess. You start to breathe more rapidly and your blood sugar level rises. Since your blood races to your brain and heart, it moves away from your kidneys, liver, stomach and skin and decreases the production of white blood cells which is needed to fight virus-infected cells, foreign cells and cancer cells if it remains constant. As your blood sugar rises, so do the amounts of fats and bad cholesterol, which can cause diabetes and heart disease if it remains high. Stress causes system-wide changes in your body and will alter your immune system if it is not under control explains Dr. Dalal Akoury .
Reduce Your Stress and Live a Long Healthy Life! Take control. As adrenaline and cortisol levels drop, so does your heart rate and blood pressure. Your body returns to its normal state and all your body’s systems resume their regular activities.
Stress is not meant to be continuous. It has to be minimal. But if stressors in your life are always present and you are constantly feeling stressed, your body will not be able to function as it should, therefore, causing health issues.
You can reverse the stress cycle through relaxation. This positive reaction will lower your blood pressure, heart rate, breathing rate and blood sugar levels. There are a number of stress reduction techniques like taking a bubble bath, a walk or meditation. It is important to learn healthy ways to cope with the stressors in your life.
Reduce Your Stress
and Live a Long Healthy Life by the team of AWAREmed Health and Wellness Resource Center!
Exercise is an excellent way to deal with stress. It can be walking, meditation, yoga stretching, etc. Exercise at least three to four times a week for at least 30 minutes. Any activity that raises your heart rate and makes your sweat will improve your mood, increase your energy, improve your focus and relax your mind and body.
Dr. Dalal Akoury explains that Yoga and meditation not only increases your flexibility and improves your muscle tone, it also increases your concentration and lessens stress. Meditation helps you to focus your mind and feel relaxed. Deep breathing increases your blood flood throughout your body with extra oxygen and an improved sense of well-being.
Learn to cope with the stressors in your life in a positive way and have self-control. Find time for yourself. Continue to exercise and make good choices about other important health related behaviors such as sleep and nutrition.
Eat a healthy diet to maintain an even level of blood sugar so you won’t over eat. Low blood sugar can make you feel anxious and irritable and cause you to eat the first thing you see. High blood sugar will make you feel tired and lazy and less focused. This swing in blood sugar will affect your mood and cause your stress. Eat small and frequent healthy foods throughout the day to maintain an even level of blood sugar and avoid those swings in your mood.
Eat plenty of fruits and vegetables and the Omega-3’s, fish oils. Fish oil helps stabilize your mood and reduces your stress.
Dr. Dalal Akoury recommends that you get plenty of rest to Reduce Your Stress. Having uncontrollable stress in your life can cause insomnia and lower your immune system leaving you vulnerable to illnesses. When you are well rested, your mind is alert, you have more control and your body’s immune system is stronger to cope with stress.
Managing stress is a peace of mind and a longer, healthier life at AWAREmed Health and Wellness Resource Center
Your body is hard-wired to react to stress in ways meant to protect you against threats from predators and other aggressors. Such threats are rare today, but that doesn’t mean that life is free of stress.
On the contrary, you undoubtedly face multiple demands each day, such as shouldering a huge workload, making ends meet, taking care of your family, or just making it through the morning rush hour. Your body treats these so-called minor hassles as threats. As a result you may feel as if you’re constantly under assault. But you can fight back. You don’t have to let stress control your life.
If your mind and body are constantly on edge because of excessive stress in your life, you may face serious health problems. That’s because your body’s “fight-or-flight reaction” — its natural alarm system — is constantly on.
When you encounter perceived threats — a large dog barks at you during your morning walk, for instance — your hypothalamus, a tiny region at the base of your brain, sets off an alarm system in your body. Through a combination of nerve and hormonal signals, this system prompts your adrenal glands, located atop your kidneys, to release a surge of hormones, including adrenaline and cortisol.
Adrenaline increases your heart rate, elevates your blood pressure and boosts energy supplies. Cortisol, the primary stress hormone, increases sugars (glucose) in the bloodstream, enhances your brain’s use of glucose and increases the availability of substances that repair tissues.
Cortisol also curbs functions that would be nonessential or detrimental in a fight-or-flight situation. It alters immune system responses and suppresses the digestive system, the reproductive system and growth processes. This complex natural alarm system also communicates with regions of your brain that control mood, motivation and fear.
The body’s stress-response system is usually self-regulating. It decreases hormone levels and enables your body to return to normal once a perceived threat has passed. As adrenaline and cortisol levels drop, your heart rate and blood pressure return to baseline levels, and other systems resume their regular activities.
But when the stressors of your life are always present, leaving you constantly feeling stressed, tense, and nervous or on edge, that fight-or-flight reaction stays turned on. The less control you have over potentially stress-inducing events and the more uncertainty they create, the more likely you are to feel stressed. Even the typical day-to-day demands of living can contribute to your body’s stress response.
The long-term activation of the stress-response system — and the subsequent overexposure to cortisol and other stress hormones — can disrupt almost all your body’s processes. This puts you at increased risk of numerous health problems, including:
That’s why it’s so important to learn healthy ways to cope with the stressors in your life.
Your reaction to a potentially stressful event is different from anyone else’s. How you react to stressors in your life includes such factors as:
You may have some friends who seem laid-back about almost everything and others who react strongly at the slightest stress. Most reactions to life stressors fall somewhere between those extremes.
Stressful events are a fact of life. And you may not be able to change your current situation. But you can take steps to manage the impact these events have on you. You can learn to identify what stresses you out, how to take control of some stress-inducing circumstances, and how to take care of yourself physically and emotionally in the face of stressful situations.
Any activity that raises your heart rate and makes you sweat will greatly lighten your mood, increase energy, sharpen focus, and relax both the mind and body. For maximum stress relief, try to get at least 30 minutes of activity on most days.
Eat right
Low blood sugar can make you feel anxious and irritable, while eating too much can make you lethargic. Eat small, but frequent meals throughout the day to maintain an even level of blood sugar and avoid these swings in mood.
Get enough sleep
Not only can stress and worry cause insomnia, but also a lack of sleep can leave you vulnerable to even more stress. When you’re well rested, it’s much easier to keep your emotional balance.
When job and workplace stress threatens to overwhelm you, there are simple steps you can take to regain control over yourself and the situation. Your coworkers will love your self-control and may try to adopt your habits, too.
The payoff of managing stress is peace of mind and — perhaps — a longer, healthier life.