“Stress” is one of those words that often gets utilized when aspects in our life seem to not necessarily go according to plan, and can affect our health, relationships and overall life events. We may look for advice and what to do next, yet chances are we could also be seeing it through the lens of desiring a “quick fix” to take the stress away, and then even be unsure of how to sit still to think through the situation. Our body also understands that there’s some kind of threat, or shift taking place, and warming up any inherent stress responses accordingly. Fortunately, there are a variety of natural medicine and lifestyle modalities to address the mental, emotional and physical nature of how each individual is experiencing their version of stress.

The word “stress” originated first in the field of engineering to describe the physical strain put on a structure, though it was Dr. Hans Selye, a Hungarian-Canadian endocrinologist, who in the mid-1930s began noticing rats’ multiple organ systems being affected adversely through a ‘stressor’ (i.e. spinal shock, excessive muscular exercise, exposure to cold). Regardless of the stressor, and at different times, the rats showed a decrease in the thymus that is responsible for making T cells (important for healthy immune function), then altering of important brain structures, adrenal cortex issues, and gastrointestinal ulcers.1 Stress is seen as something that has the propensity to affect the whole body, and affect different categories in our life. Diagnostically, this can look like hormonal issues, poor sleep, forgetfulness, heart disease, skin rashes, cancer, autoimmune concerns, mood disorders and weight gain.

Our circadian rhythm, sleep in particular, is one of the most commonly affected systems, where cortisol (our stress hormone) is highest at about 8 a.m., then decreases to the evening and early phases of sleep so melatonin, our sleep hormone, can begin to rise.2 Melatonin rises shortly before midnight, and helps keep us asleep until cortisol begins its heightened morning production all over again. Cortisol is made in the adrenal glands, two glands that sit on top of each kidney, the adrenal cortex, and is controlled by two glands in the brain, the hypothalamus and pituitary. This is known as the HPA (hypothalamic-pituitary-adrenal) axis, which decides if more or less cortisol is needed. Glucocorticoid receptors are present in nearly every cell and organ system of the body, so the HPA axis is listening to the whole body to decide how it’s going to best regulate cortisol.3

Heightened stress is also known as the sympathetic nervous system (SNS) response, where we go into “fight or flight,” freeze or fawn, and conversely, in balance the parasympathetic nervous system (PNS) is described as our “rest, digest and reproduce” state, where we feel safe, present and able to relax. These two are part of our autonomic nervous system (ANS), which controls our unconscious body processes.

Ongoing stress may further contribute to multiple issues at a time, such as weight gain, irregular menses, and food (often sugar or fat) cravings, as elevated cortisol levels slow thyroid hormone conversion (responsible for metabolism, energy) and even convert active thyroid hormone into an inactive version (free T3 to reverse T3). One study showed elevated inflammatory markers such as tumor necrosis factor (TNF) alpha and interleukin (IL) 6 increased levels of reverseT3.4 Hormone-wise, corticotropin releasing hormone (CRH) from the hypothalamus in periods of high stress can negatively impact the gonadotropin releasing hormone (GnRH) pulsatile nature (also from the hypothalamus), which impacts reproductive hormones. In this case, the pituitary (received signals from CRH and GnRH for different hormones) releases less luteinizing hormone (LH) and follicle stimulating hormone (FSH), impacting the follicle development, as well as estrogen and progesterone production. Mood and stress-wise, progesterone is similar to GABA-A receptors, naturally calming and supportive of sleep. Normal estrogen levels (especially when in balance with progesterone) help support mood and energy by acting similar to serotonin (our happy hormone).

When our gut is impacted by stress, there may be an increased risk of irritable bowel syndrome (IBS), irritable bowel disease (IBD), as well as a reduced number of beneficial gut bacteria like bifidobacterium and lactobacilli the gut [a decrease in bifidobacterium increase in firmicutes may result in weight gain].5 Our gut has 4 pounds of bacteria (a portion also metabolizes estrogen, called the estrobolome), and is responsible for a significant portion of serotonin and melatonin (our sleep hormone; metabolized from serotonin) production. In fact, melatonin (our sleep hormone) amounts are about 400 times greater in the gut than in the pineal gland [in the brain], and acts as a potent antioxidant.6 Similar to our HPA axis, we also have a “gut-brain axis,” another example of how the body is interconnected.

Notably, most of our immune system is also made in the gut, so continuous stress compromising both the gut and the immune system itself, especially the latter, can suppress the activity of key immune cells, result in a decreased production of helpful antibodies [fight infection], impair T cell function (maim the infection), and skew cytokine production [tells immune system how to target a response to pathogen].7 When we have multiple systems off balance, or even a general concern, this can distract us from our day to day as our mood, energy levels, how we feel overall, and even sleep, may not be optimal, and ironically also a source of stress itself.

Stress can affect our body, and our life, in many ways, though different types of lab work provide quantitative value to consider how to address and prioritize symptoms and concerns overall. General bloodwork can include a complete blood count (CBC; red and white blood cells; the latter reflecting immune health), comprehensive metabolic panel (CMP; blood sugar issues, electrolyte/ adrenal health, liver enzymes), vitamin D, cholesterol panel (triglycerides, HDL, VLDL, LDL, total cholesterol), hormone panel (total testosterone, free testosterone, estradiol, progesterone, SHBG; consider prolactin in women if irregular menstrual cycles), hs-CRP (inflammation), homocysteine, iron panel (iron, ferritin, percent saturation, TIBC), vitamin B12 (energy), full thyroid panel (TSH, free T3, free T4, total T4, anti-TPO, anti-TG, reverse T3), and hemoglobin A1c (average blood sugar over the course of three months).

To complement bloodwork, a diurnal urinary hormone and cortisol test can offer a much more in depth picture the patient’s cortisol curve throughout the day, melatonin levels, efficiency of making and metabolizing hormones (e.g. provides insight into detoxification pathways), and depending on the test, additional inflammatory markers. The organic acid test (OAT) may be helpful to guide where to start with an organ system if symptoms seem too scattered, or perhaps a stool test when there is a considerable amount of gut-related symptoms (i.e. bloating, nausea, irregular bowel movements). Neurotransmitter test (which I have initially paired with diurnal cortisol) may be helpful when it seems like stress has prominently affected mood, especially if there are outstanding impactful life events. This test draws mostly from the gut, not the brain, though 95 percent of serotonin is made in the gut. These technologies can be useful to the clinician when it comes to narrowing down a differential diagnosis, monitoring hormonal therapy, evaluating her menstrual cycle … and is touted as a comprehensive evaluation of adrenal and reproductive hormones and urine metabolites.8

Concerns likely did not just appear overnight, whether due to something that began internally, or external life events that seem to be overwhelming enough to the person and eventually altered their physiology (and mindset). Hormones, neurotransmitters and even inflammatory cytokines (from our immune system) can alter our moods and reactions, as the mental and emotional components are not separate from what’s happening physically (and vice versa). Consider inquiring about their support systems, routines, work environment, hobbies and relationships, as well as listening for any unresolved feelings or emotions from their past, and/or hurtful memories that were not yet processed, as perhaps individual or group therapy is discussed for additional support.

Nutritionally, what they eat is also as important as how they eat it. Stress has the ability to create blood sugar issues and heightened cravings, so focusing on Mediterranean type diet,5 such as quality complete protein (i.e. lean meat, poultry, wild caught fish, grass fed beef), or beans for those who are vegetarian vegan or want options (i.e. black, lentil, garbanzo). Vitamin D and healthy fats (provide cholesterol) are the building blocks of hormones and cortisol, so ensuring proper levels of the former (via bloodwork), and shift towards unsaturated fats (i.e. olive oil, avocados, nuts, seeds) consumed in daily moderate amounts. Stress can also cause the body to release fluid (think sweating, too), so at least half of someone’s body weight in water, so adequate amounts of water can help everything literally flow properly (even calm the brain/us down). Journaling, even just putting pen to paper for a sentence or two, can invoke presence, an opportunity for us to breathe deeply and self-regulate, as psychologically it gives us the space to discern and discuss with ourselves what’s going on in our life, and what we need.

Supplements are a great complement to lifestyle changes, and can often help offer an additional boost to feeling better, prompting additional motivation for adhering to their plan. Turmeric (often best absorbed with piperine, or as a liposomal) is an herb that addresses a variety of concerns often brought on or caused by stress, such as blood sugar issues, inflammatory conditions, gastrointestinal disorders, mood disorders and heart disease-related concerns.9 For immune system support, colloidal silver is a natural liquid mineral that contains a mix of ultra-fine silver particles suspended in ultra-pure water. The silver in our body often comes from food and even drinking water, though in colloidal form (easier absorption) it has been shown to help decrease cell proliferation associated with a heightened immune system response.10 I recommend Natural Path Silver Wings brand, as it’s safe, and has virtually no taste.

Additional foundational support may include vitamin C, magnesium and B-complex, as these are involved in more than 1,000 reactions in our body, and often depleted in stressful times (water soluble vitamins that we urinate out). To note, there are more than 10 forms of magnesium (only glycinate does not affect bowel movements in the predominant amount of cases), so if there’s more of a gut health/constipation issue, magnesium citrate may be more appropriate, and if a generally anxious, “tired but wired” symptoms predominate, the glycinate form can be more supportive. It also supports hormonal health and blood sugar regulation, and helps modulate the HPA axis by reducing central and peripheral cortisol responses.11 For sleep concerns, consider glycinate at night (200-400 mg; or can split the dose between a.m. and p.m.), L-theanine, between 200-400 mg at night, has also been shown to improve sleep quality, as it’s absorbed into the bloodstream within 40 minutes following consumption, able to cross the blood brain barrier to influence neurotransmitters, and enhances alpha brain waves indicating increased relaxation and stress reduction.12 It’s best to work with a naturopathic or integrative practitioner who is aware too of any potential herb, drug, nutrient interaction.

Stress can affect people in many ways, and focusing on inflammation, and the immune response, while being able to generate support, health and well-being in other aspects of day to day life can be imperative to the healing process. That said, healing is not always linear, and can look different for everyone. As we prompt the body to change whether through therapies, new perspectives, or healthier routines, we may find what can look like more issues arising (sometimes as others disappear), can either be part of the healing process, or dormant issues now ready to be tended to. No judgment on either. Psychologically, the body stores emotions, so again, we are working on multiple spheres. Fortunately, it’s common nowadays to explore many types of therapies, as well as being able to question and discern exactly what we want our life to look like each day, as we move forward.

References:

1 Bockarova, M. (2021). The History of Stress. Psychology Today. Retrieved May 19th, 2026. www.psychologytoday.com/us/blog/romantically-attached/202112/the-history-stress.

2 Lee DY, Kim E, Choi MH. Technical and clinical aspects of cortisol as a biochemical marker of chronic stress. BMB Rep. 2015;48(4):209-216. https://pmc.ncbi.nlm.nih.gov/articles/PMC4436856/.

3 Ring M. An Integrative Approach to HPA Axis Dysfunction: From Recognition to Recovery. The American Journal of Medicine, 2025; 138, 1451-1463. www.amjmed.com/article/S0002-9343(25)00353-5/fulltext.

4 Mancini, Antonio, Di Segni, Chantal, Raimondo, Sebastiano, Olivieri, Giulio, Silvestrini, Andrea, Meucci, Elisabetta, Currò, Diego, Thyroid Hormones, Oxidative Stress, and Inflammation, Mediators of Inflammation, 2016, 6757154, 12 pages, 2016. https://doi.org/10.1155/2016/6757154.

5 Hongyun Zhang, Ziying Wang, Guangqiang Wang, Xin Song, Yangyang Qian, Zhuan Liao, Li Sui, Lianzhong Ai, Yongjun Xia. Understanding the Connection between Gut Homeostasis and Psychological Stress. The Journal of Nutrition. 2023;153(4):924-939. ISSN 0022-3166. www.sciencedirect.com/science/article/pii/S0022316623055293.

6 Vaccaro R, Casini A, Severi C, Lamazza A, Pronio A, Palma R. Serotonin and Melatonin in Human Lower Gastrointestinal Tract. Diagnostics (Basel). 2023;13(2):204. Published 2023 Jan 5. https://pmc.ncbi.nlm.nih.gov/articles/PMC9857959/.

7 Alotiby A. Immunology of Stress: A Review Article. Journal of Clinical Medicine. 2024; 13(21):6394. https://doi.org/10.3390/jcm13216394.

8 Newman, Mark & Curran, Desmond. (2021). Reliability of a dried urine test for comprehensive assessment of urine hormones and metabolites. BMC Chemistry. 15(1). www.researchgate.net/publication/350084993_Reliability_of_a_dried_urine_test_for_comprehensive_assessment_of_urine_hormones_and_metabolites.

9 Kunnumakkara AB, Hegde M, Parama D, et al. Role of Turmeric and Curcumin in Prevention and Treatment of Chronic Diseases: Lessons Learned from Clinical Trials. ACS Pharmacol Transl Sci. 2023;6(4):447-518. Published 2023 Mar 6. https://pmc.ncbi.nlm.nih.gov/articles/PMC10111629/#abstract1.

10 Franco-Molina, Moises & Mendoza-Gamboa, Edgar & Zarate, Diana & Coronado, Erika & Alcocer-González, Juan & Resendez-Perez, Diana & Rodriguez Salazar, Maria Del Carmen & Rivera, Lydia & Tamez-Guerra, Reyes & Rodríguez-Padilla, Cristina. (2016). In Vitro Evaluation of Colloidal Silver on Immune Function: Antilymphoproliferative Activity. Journal of Nanomaterials. 1-8. 10. www.researchgate.net/publication/311955747_In_Vitro_Evaluation_of_Colloidal_Silver_on_Immune_Function_Antilymphoproliferative_Activity.

11 Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017;9(5):429. Published 2017 Apr 26. https://pmc.ncbi.nlm.nih.gov/articles/PMC5452159/#abstract1.

12 Amanda Bulman, Nathan M. D’Cunha, Wolfgang Marx, Murray Turner, Andrew McKune, Nenad Naumovski. The effects of L-theanine consumption on sleep outcomes: A systematic review and meta-analysis. Sleep Medicine Reviews. Volume 81. 2025. 102076. ISSN 1087-0792. www.sciencedirect.com/science/article/pii/S1087079225000292#sec5.

Dr. Serena Goldstein is a naturopathic doctor in South Florida (in-person, and virtual world-wide available), who helps guide patients to trust and understand their body’s signs and signals so they can expand their knowledge and become partners on their health journeys. Dr. Goldstein utilizes conventional and natural medicine, psychology and intuitive healing to help patients achieve long-term weight loss, hormone balance, mood concerns, gut health and thyroid issues so they can bring order to chaos in wanting to feel more deeply connected to their health. Additionally, she treats all concerns with an individualized plan that her patients find fun, a source of motivation and a unique opportunity to learn more about their body than ever before.