Good Vs. Bad Stress – Impact On Oxidative Stress & Role Of Antioxidants And Adaptogens
- Brainz Magazine
- Nov 5, 2024
- 6 min read
Written by Camilla dos Santos, Functional Naturopath
Camilla is a certified Naturopath and Functional Medicine practitioner, member of both the ANP and GNC, and additionally Ambassador for CNM, who specialised in endocrine health and using holistic techniques to heal root causes of illness. As seen in The Times, Vogue, Financial Times, Standard, Liz Earle Well-bein, and Issuu.
Stress, often perceived negatively, is a complex biological response to external or internal stimuli. However, not all stress is harmful. "Good" stress, known as eustress, can be beneficial and even motivating, whereas "bad" stress, known as distress, has a more detrimental impact on health. The key lies in how the body processes and responds to stress, as chronic "bad" stress can lead to oxidative stress and predispose the body to chronic illnesses such as cardiovascular disease, diabetes, and neurodegenerative conditions.
Good vs. bad stress: Understanding the biological response
Stress activates the hypothalamic-pituitary-adrenal (HPA) axis, triggering the release of stress hormones like cortisol and adrenaline. Eustress, or "good" stress, is a short-term response that helps the body adapt and perform optimally. For instance, exercise-induced stress enhances cognitive function, improves cardiovascular health, and promotes resilience to future stressors.
In contrast, distress occurs when stress becomes chronic, overwhelming the body’s adaptive mechanisms. The persistent activation of the HPA axis leads to prolonged cortisol secretion, disrupting normal physiological processes. Chronic stress results in a maladaptive response, contributing to oxidative stress and inflammation in the body.
Oxidative stress: The bridge between "bad" stress and chronic illness
Oxidative stress refers to an imbalance between the production of free radicals and the body’s ability to neutralize them with antioxidants. Chronic stress can increase the production of reactive oxygen species (ROS), which damage cellular structures, including lipids, proteins, and DNA. Over time, this cellular damage can lead to the development of chronic illnesses, such as:
Cardiovascular disease: Prolonged oxidative stress damages the endothelial cells lining blood vessels, contributing to atherosclerosis and hypertension.
Diabetes: Oxidative stress impairs insulin sensitivity and glucose metabolism, increasing the risk of type 2 diabetes.
Neurodegenerative diseases: Chronic oxidative damage to neurons is linked to the progression of Alzheimer’s disease, Parkinson’s disease, and other cognitive impairments.
Antioxidants and adaptogenic herbs for stress management
The body relies on antioxidants to combat the damaging effects of oxidative stress. Antioxidants neutralize free radicals, reducing oxidative damage and supporting overall health. Additionally, adaptogenic herbs and plants that help the body adapt to stress are increasingly recognized for their role in regulating stress responses.
Key nutrients
Pantothenic acid (B5): This vitamin is a precursor to coenzyme A (CoA), which is crucial for synthesizing adrenal steroids, including cortisol. Without sufficient B5, cortisol production can be impaired, making it difficult for the body to handle stress efficiently.
Niacin (B3): By supporting overall energy production and acting as a precursor for NAD, niacin indirectly assists in cortisol production. High levels of stress increase the need for cortisol, and niacin ensures the adrenal glands have the necessary energy and cofactors to meet this demand.
Key antioxidants
Vitamin A is essential for the synthesis and regulation of steroid hormones produced by the adrenal cortex, including cortisol. Cortisol is the primary stress hormone, and its production is influenced by signals from the hypothalamic-pituitary-adrenal (HPA) axis. Adequate vitamin A levels help ensure that the adrenal glands produce the right amounts of cortisol in response to stress.
Vitamin C: This potent antioxidant reduces cortisol levels and enhances immune function. Research shows that high levels of vitamin C can prevent the negative effects of prolonged stress on immune cells.
Vitamin E: An important fat-soluble antioxidant, vitamin E helps protect cell membranes from oxidative damage, particularly in the cardiovascular system.
Glutathione: Often called the "master antioxidant," glutathione is crucial in detoxifying and protecting cells from oxidative stress. Studies suggest chronic stress depletes glutathione levels, increasing oxidative damage.
CoQ10 neutralizes free radicals generated during oxidative phosphorylation, reducing oxidative stress in adrenal tissues. By maintaining mitochondrial health and preventing oxidative damage, CoQ10 ensures that the adrenal glands can continue to function efficiently and produce stress-related hormones. This protective effect is crucial for preventing adrenal burnout and dysfunction due to prolonged stress exposure.
Adaptogenic herbs
Ashwagandha (Withania somnifera): This adaptogen has been shown to reduce cortisol levels, alleviate anxiety, and improve overall stress resilience. Ashwagandha also supports thyroid function, making it particularly useful in managing stress-induced hormonal imbalances.
Schisandra (Schisandra chinensis), a well-known adaptogenic herb in traditional Chinese medicine, offers a range of benefits for postmenopausal women, particularly in managing stress and oxidative stress. The postmenopausal phase often brings hormonal imbalances, increased oxidative stress, and a heightened stress response due to fluctuating estrogen levels. Schisandra helps address these issues in several ways.
Lion's mane (Hericium erinaceus): Chronic stress is often linked to anxiety and depression, conditions that can worsen the body's stress response. Lion’s mane has been shown to alleviate symptoms of anxiety and depression, likely due to its ability to promote the growth of nerve growth factor (NGF), a protein that is essential for the growth, maintenance, and survival of neurons. A 2010 study in women found that consuming lion’s mane for four weeks significantly reduced anxiety and depression scores compared to a placebo.
Rhodiola rosea: Known for enhancing mental and physical endurance, Rhodiola helps balance cortisol levels and reduce fatigue during times of chronic stress.
Holy Basil (Ocimum sanctum): Holy Basil has antioxidant properties and has been shown to lower blood sugar and cortisol, supporting stress regulation and reducing oxidative damage.
The importance of testing hormone levels and phases of adrenal fatigue
Chronic stress can lead to adrenal fatigue, a condition where the adrenal glands become overworked from prolonged stress. Adrenal fatigue is categorized into three phases:
Phase 1: High cortisol output due to chronic stress. Symptoms include feeling “wired” but tired, anxiety, and sleep disturbances.
Phase 2: As stress continues, the adrenals begin to struggle to keep up with cortisol production, leading to fatigue, brain fog, and reduced energy levels.
Phase 3: Also known as adrenal exhaustion, significantly low cortisol levels mark this phase. Individuals experience extreme fatigue, depression, and a weakened immune response.
Testing hormone levels (e.g., cortisol, DHEA, and other adrenal hormones) is essential before proceeding with any treatment plan. This is because the therapeutic approach varies depending on the phase of adrenal fatigue. For example:
Phase 1: Focus on stress reduction techniques, lifestyle changes (e.g., regular sleep, exercise), and mild adaptogenic herbs like Rhodiola to balance cortisol levels.
Phase 2: Moderate support for adrenal function with supplements like vitamin C and adaptogens like Ashwagandha to restore cortisol balance.
Phase 3: Emphasis on rest, nutrient support, and adaptogens like Holy Basil to rebuild adrenal strength and function.
Androgen dominance and nervous system interactions
Understanding the body's stress response also involves considering the nervous system's role in hormone production. The parasympathetic nervous system (PSNS) and sympathetic nervous system (SNS) regulate hormone production differently, influencing androgen dominance.
Beta-androgen production (PSNS): Beta-androgens are typically involved in calmer, restorative functions, contributing to fatigue and poor muscle recovery, and other conditions such as acne, oily skin, or polycystic ovary syndrome (PCOS) in women.
Licorice root has been shown to reduce testosterone levels, making it particularly useful in managing excess beta-androgens. It inhibits the enzyme 17-hydroxysteroid dehydrogenase, which converts androstenedione to testosterone, helping to lower overall androgen levels.
Licorice is especially useful for women with PCOS or those experiencing androgenic symptoms.
Peony, spearmint and Reishi are other herbs included in the treatment of elevated beta-androgens.
Alpha-androgen production (SNS): The SNS is associated with the "fight or flight" response. When activated, it can increase androgen levels, particularly testosterone, which can cause symptoms like irritability, aggression, and hormonal imbalances.
Saw palmetto is well-known for its ability to regulate androgen levels, particularly in men. It works by inhibiting the enzyme 5-alpha-reductase, which converts testosterone into dihydrotestosterone (DHT), a more potent androgen. By reducing excess DHT, saw palmetto helps prevent androgen imbalances that can lead to symptoms like hair loss or skin issues, and it can have a calming effect on androgen production, supporting beta-androgen balance. Black Cohosh, Pyguem and Nettle are other herbs that are commonly paired with Saw palmetto.
Testing androgen levels and understanding the balance between SNS and PSNS activity are crucial for formulating a targeted treatment plan.
Conclusion
Stress is inevitable, but understanding the difference between "good" and "bad" stress is key to maintaining health. Chronic stress leads to oxidative stress, contributing to a host of chronic illnesses, but antioxidants and adaptogenic herbs offer powerful tools for managing stress and mitigating its effects.
Testing hormone levels and adrenal function is critical for distinguishing between different phases of adrenal fatigue, ensuring that treatment, whether through supplementation or lifestyle changes, is appropriately tailored to the individual’s needs. Furthermore, recognizing the role of the nervous system in androgen production allows for a more nuanced approach to stress management, fostering overall hormonal balance and well-being.
Camilla dos Santos, Functional Naturopath
Born and raised in Southern Africa, Camilla was immersed in a rich tapestry of nature's diversity and vitality from an early age.
Certified Naturopath and Functional Medicine practitioner, member of both the ANP and GNC, and additionally Ambassador for CNM, Camilla has led the Coach House spa (Beaverbrook), for the past 4 years, offering Functional Naturopathic counselling, holistic journeys (breathwork and meditation), and complementary treatments such as HBOT, IV infusions. As seen in Times, Vogue, Financial Times, Standard, Liz Earle Well-bein, and Issuu.
