6 - 2024 - Dr Libby

The ‘mother’ gland: Decoding the pituitary and stress

June 20, 2024June 20, 2024 by Dr Libby Weaver

Often referred to as the “mother gland,” the pituitary gland is a tiny yet mighty organ that plays a crucial role in how we respond to stress – both physically and emotionally. Understanding its function not only demystifies the biochemical dance of our stress responses but also empowers us to manage stress more effectively in our daily lives.

Imagine a typical day: you’re late for a meeting, your phone is ringing off the hook, and you just received an email that has upset you. Internally, a less visible scenario unfolds: your brain’s hypothalamus, constantly scanning the environment inside and outside your body, senses your distress and queries, “Am I safe?” When the answer is a resounding “no,” (which it is when adrenaline escalates when you’re starting to feel anxious, pressured or on edge, regardless of whether you’re physically in danger or have just consumed too much caffeine) it quickly sends a signal to the pituitary gland, which decides the next steps in this stress dance.

This pea-sized gland, nestled securely at the base of your brain, springs into action. It communicates the ‘danger’ to other glands, signalling the adrenal glands atop your kidneys to release cortisol and adrenaline, preparing your body to either confront the challenge head-on or to make a swift exit – the classic “fight or flight” response.

This cascade, known collectively as the HPA axis, involves not only the hypothalamus and pituitary gland but also the adrenal glands. It’s a finely tuned system designed for short-term emergencies. However, in our modern lives, where stressors such as traffic jams or work deadlines are commonly continuous, this system can be in perpetual motion. This ongoing activation can have profound implications, wearing down our body and mind, much like an orchestra playing a relentless fortissimo without a break.

The hypothalamus also works in concert with the nervous system – in this scenario, the sympathetic nervous system (SNS) – which can amplify the stress response even further. When the SNS is engaged, it enhances the production of noradrenaline, akin to adding more instruments to an already loud musical section, increasing the volume of the body’s stress response.

The personal cost of a perpetual crescendo

Living in this high-stress mode can lead to a range of health issues – imagine the wear on the musicians in an orchestra playing without pause. From anxiety and depressed mood, to heart disease and weakened immune function, the costs are high. It’s akin to an orchestra out of sync, where the harmony is disrupted, leading to a performance that is grating or lack lustre.

To mitigate the effects of stress, consider these strategies:

Mindful practices: Engage in mindfulness, meditation, or yoga to reduce the hypothalamic perception of threat, thereby lessening the pituitary gland’s need to initiate a stress response. This article can help if you find it hard to fit mindfulness into your busy schedule.

Nutritional support: Foods rich in vitamin C, magnesium, and omega-3 fatty acids can support adrenal health while zinc is essential for hormone production.

Adequate rest: Ensuring sufficient sleep helps recalibrate the body’s stress hormone systems, allowing for a more adaptive response.

Regular movement: Physical activity can help to modulate the SNS activity and increase the resilience of your stress response systems.

Understanding the role of the pituitary gland in the stress response doesn’t just add a chapter to our biological textbooks; it opens up avenues for proactive health management. By recognising the signals that trigger our stress responses and adjusting our lifestyle to support our endocrine health, we can protect ourselves from the ravages of chronic stress. This knowledge empowers us to not just survive but thrive, even in the face of daily challenges.

What is stress actually costing you?

June 20, 2024June 20, 2024 by Dr Libby Weaver

Think back to the last time you felt truly relaxed. Can you remember how it felt? Now, contrast that with a moment of high stress – your heart racing, mind whirling, a sense of being overwhelmed. For many, these moments of stress are not occasional; they are a persistent part of their daily lives. Yet, have you ever stopped to consider what this constant state of stress is really costing you? And is it really, truly necessary?

Stress is like a stealthy, silent saboteur that affects every aspect of our being. It starts small – an urgent deadline, a personal disagreement, a financial worry – but gradually builds up, weaving its way deeper into our lives and before too long we think that this is just how life is.

Stress isn’t just a mental or emotional experience; it has profound physical implications. When we’re stressed, our bodies release hormones like cortisol and adrenaline – the culprits behind the ‘fight or flight’ response. While these hormones are useful in acute situations, their continuous flow in your bloodstream can wreak havoc over time.

The biochemical cost of stress

Long-term stress can contribute to the development of serious health problems like heart disease, high blood pressure, type 2 diabetes, and other illnesses. Stress can exacerbate nearly every pre-existing condition and can lead to the diagnosis of new conditions due to its effects on so many body systems. Yet, it’s not just the potential development of significant health challenges, it’s also the niggling symptoms that detract from your quality of life – the poor sleep, the hormonal disturbance, the digestive issues, the brain fog, fatigue, anxiety and the weakened immune system. These everyday ailments, while not life-threatening on their own, can significantly impair your daily functioning and overall sense of wellbeing. Chronic stress also contributes to chronic inflammation, which is a risk factor for many degenerative diseases. For this reason, truly addressing your stress isn’t just about avoiding major health crises – it’s about improving daily life and preventing the array of minor symptoms that can accumulate into more severe health problems over time.

The nutritional cost of stress

The nutritional cost of stress is often overlooked, yet it plays a crucial role in our overall health. Under stress, our body’s need for certain nutrients increases, particularly B vitamins, vitamin C, and magnesium, which are rapidly depleted in high-stress situations. Additionally, stress can lead to poor dietary choices, as people often turn to foods they perceive will offer them comfort that tend to be high in refined or artificial sugars, poor-quality fats, and empty calories, which can exacerbate the body’s stress response instead of mitigating it. This cycle of poor nutrition can impair digestion and absorption of nutrients, especially iron, leading to deficiencies that further compromise health. Over time, these nutritional gaps can further exacerbate the biochemical impact of stress, weakening the immune system, reducing energy levels, and slowing down recovery processes, making it harder for the body to cope with stress effectively and maintain optimal health.

The emotional cost of stress

When we are under chronic stress, our emotional resilience dwindles, often giving way to feelings of irritability, anxiety, and a depressed mood. This constant state of tension can strain personal and professional relationships, leading to disconnection and isolation. Over time, stress can erode our sense of joy and fulfillment, making us less engaged with life and less able to appreciate moments of happiness. Additionally, the perpetual fight-or-flight mode can cloud our judgment and decision-making abilities, making it difficult to respond effectively to everyday challenges. Addressing the emotional toll of stress is crucial, not only for maintaining healthy relationships and an uplifted outlook but also for preserving our overall psychological wellbeing.

Stress does not have to be an inevitable byproduct of modern living. If you find yourself frequently overwhelmed and yearning for a change, a pivotal question to ponder is: “How do I want to live?” This inquiry isn’t about awaiting the perfect circumstances or reaching a specific age to begin living as you desire. It’s about making both significant and subtle shifts right now, steering your life closer towards your vision with each step.

Often, we postpone our ideal lifestyle until external conditions change. Yet, it’s vital to realise that you can initiate minor, yet impactful steps towards your desired way of living without waiting for major changes. The common illusion that ‘there is plenty of time’ can be dangerously misleading. The truth might be that time is a luxury we don’t always have.

Initially, when you ask yourself “How do I want to live?” your first response might be something like, “I don’t want to work.” While earning money is a necessity for survival, allow this reflection to lead you to consider how much you truly need. Evaluating your financial and material requirements can profoundly affect how much you need to work, perhaps even allowing you to reduce your working hours.

Suppose you want to live with more vitality; you might start by walking for thirty minutes each day. If you miss connections with loved ones, perhaps you begin making weekly calls to let them know they’re valued. Or if you feel your work lacks impact, consider volunteering monthly to clean up your local beach or park.

Consider the concept of leisure time, which seems to have dwindled in recent years. Not so long ago, a balanced day consisted of eight hours each of work, leisure, and sleep. Today, work not only encroaches on our leisure but also cuts into our sleep, contributing to too many feeling an overwhelming burden. When reevaluating how you want to live, think about how to reclaim leisure time for activities that truly rejuvenate your spirit.

Identifying how you wish to live doesn’t mean major changes can or will happen immediately; some might take years to unfold or achieve. However, by integrating even small steps toward these changes, you might discover that other areas of your life begin to transform in unexpected and helpful ways. And the profound impact this gradual transformation can have on your overall stress levels might be more significant than you could ever predict.

Resilience can be life changing. Here’s why and how to cultivate it.

June 6, 2024 by Dr Libby Weaver

If there was one attribute we could all benefit from cultivating more of, I would have to say it is resilience.

Not to be confused with endurance, resilience is our ability to adapt and respond to everything that happens in our lives—things we perceive at the time to be setbacks, challenges, disagreements, failures. Or it might be illnesses, infections, or other health-related issues. We all have varying levels of resilience and, of course, this will also change depending on how much or the magnitude of what it is we are facing, as well as our inner reserves, which can involve everything from our iron status to our progesterone production, from our sleep quality to our beliefs. We may also be resilient in one way—such as physically—and struggle in other ways—with our emotional or mental fortitude, for example.

Resilience doesn’t mean that we don’t fall apart, that we don’t feel sad or angry or that we don’t get sick every so often. It does mean that we bounce back relatively quickly or have the ability to keep functioning despite what is going on for us. The good news is, we can all work on becoming more resilient so even if, right now, you don’t feel it’s an accurate description of yourself, it is something you can change.

Here are five ways to cultivate more resilience.

1. Improve sleep

It’s harder to be resilient when you’re exhausted. Everything feels more difficult, you tend to be more reactive, more susceptible to colds and flus—plus, a lack of energy sucks all the colour out of life. If sleep is a challenge for you, or if you are waking up feeling unrestored despite getting 7-8 hours in bed, this will be a foundation to strengthening your resilience. Check out this sleep hygiene blog for some insights on what to do to improve your sleep.

2. Speak with someone

Whether seeking an impartial perspective such as a therapist or talking with a loved one who you trust to hold space for you, talking things through with someone can make an amazing difference. Things have a way of getting bigger and bigger the longer they bounce around in our heads. Often, being able to verbalise what is going on for us and what we are struggling with helps to dismantle the power they have over us. Also, you have the benefit of a different perspective which can help you to reframe—if this is something that might be beneficial for you.

3. Journal

Journaling can be a great alternative to speaking to someone else if that doesn’t appeal, and it can also go hand in hand with it. Again, getting things out of your head can make all the difference and it is also a wonderful tool for self-reflection. If staring at a blank page gives you writers block, try stream of consciousness writing where you set yourself a time (say 15min) and commit to writing anything that pops into your mind regardless of whether it makes sense or is grammatically correct. It can help to get you accustomed to writing out your thoughts.

4. Understand your inner landscape

Explore the beliefs and values that are driving your unconscious mind and igniting your reactions to what happens. When we feel stressed or triggered, we tend to point the focus outside of ourselves—it’s what’s happening to us, how much is on our plate, the words that person said to us. Instead, use your stress, thoughts and emotional reactions to learn more about what is going on under the surface. This is something that takes practise and if you feel you are highly reactive/lack resilience, it may be worth working with a health professional to help you work through it.

5. Eat mostly whole real foods

Nothing on this planet can replace a nourishing way of eating. Without sufficient nutrients, your body will become depleted and this can show up in a multitude of different symptoms depending on your unique biochemistry and your current health profile. Your body needs nutrients in order to be resilient and you need your body to be resilient to strengthen your mental and emotional fortitude.

The difference between reacting and responding (and why it matters)

June 5, 2024 by Dr Libby Weaver

In our fast-paced world, it’s all too common to react impulsively to situations that trigger our emotions. Whether it’s a heated exchange with a colleague, a frustrating traffic jam, or a disappointing outcome, our immediate reactions can often exacerbate the situation rather than resolve it. But what if you could work on regulating your emotions better to lengthen the time between your reaction and your response? This practice not only fosters better relationships but also enhances our overall wellbeing.

What’s the difference?

Reacting is instinctual and immediate. It’s the knee-jerk reply to what you have perceived is an insult, the swift retort to a (perceived) criticism, or the instant flare of anger in a frustrating situation. Reactions are typically driven by our emotions and often occur without much thought.

Responding, on the other hand, involves a pause. It’s a considered, thoughtful reply that takes into account the context and consequences of our actions. Responding allows us to act in a way that aligns with our values and goals, rather than being at the mercy of our immediate emotions.

So how do we learn how to lengthen the space between the stimulus and our reaction to it? The journey of emotional regulation begins early in life, during the toddler years. At this stage, children’s brains are still developing, particularly the prefrontal cortex, which is crucial for managing emotions and impulse control. Toddlers often exhibit strong emotional reactions because their ability to regulate these feelings is not yet fully developed.

Toddlers learn emotional regulation primarily through their interactions with caregivers. When parents and caregivers respond to a child’s emotional outbursts with calmness and support, they model how to handle strong emotions. This helps the child begin to understand and manage their feelings over time. However, this understanding of brain development and emotional regulation is relatively recent. Which likely means many of us were raised by parents who punished our outbursts and struggled to manage their own emotions, reacting more often than responding.

As a result, we might find ourselves struggling with emotional regulation as adults, mirroring the patterns we observed during our formative years. The good news is that it’s never too late to learn and cultivate healthier, more authentic emotional responses. By understanding the roots of our reactions and practicing new strategies, we can break the cycle and foster healthier ways of handling our emotions. This not only benefits us but also sets an example for the next generation, helping them develop emotional resilience.

So how do we do this?

A good place to start is with curiosity. When you feel yourself getting triggered (or in the wake of a reaction), get curious about what might be at the heart of it. Consider what you were feeling in your body and the thoughts that were racing through your mind at that moment. Try to recall other times in your life where you felt that way or might have reacted in similar ways. By approaching your reactions with curiosity rather than judgement, you can begin to uncover the root causes of your emotional responses.

This self-awareness is the first step towards developing a more measured and thoughtful approach to managing your emotions. Over time, you’ll find it easier to pause, reflect, and choose a response that aligns with your values and goals, rather than reacting impulsively. You may also find it helpful to keep an emotional journal for a period of time. This can be a useful tool for identifying patterns and triggers while building awareness of your emotions and helping you to understand the origins of them.

Cultivating mindfulness can also help to enhance our ability to observe our thoughts and feelings without getting swept away by them. Meditation can be a useful tool for practising mindfulness although we can also simply bring more mindfulness into our lives by spending more time focused on what’s right in front of us rather than swept away in thoughts of past or future, or scrolling through devices.

Remember too, that long, slow diaphragmatic breathing activates our parasympathetic nervous system, which helps to calm the body and mind. This physiological response can create a pause, giving you time to think before you react/respond. When you feel a strong emotional reaction building, try taking a slow breath in for a count of four, hold for five, and exhale for six. Repeat a few times if needed.

It’s also okay to ask for some space or time if you’re triggered while interacting with someone. Often, we feel like we need to resolve something immediately. Yet if you give yourself some space to calm your body and mind, you may be able to identify what it is that’s truly bothering you. Taking time for yourself also prevents the escalation of conflict and reduces the risk of saying or doing something you might regret. It’s perfectly acceptable to say, “I need a moment to gather my thoughts,” or “Can we take a break and revisit this later?” This approach fosters healthier communication and ensures that your response is thoughtful and aligned with your true intentions, rather than a reaction driven by immediate emotions.

Over time, practising emotional regulation helps strengthen the neural pathways between the prefrontal cortex and the amygdala, making it easier to pause and choose a more measured response over an impulsive reaction. While it may not feel natural to begin with, this process becomes more intuitive with consistent effort and patience.

How the brain ages

June 5, 2024 by Dr Libby Weaver

The human brain is a marvel of complexity and capability, orchestrating everything from our physical movements to our innermost thoughts and emotions. As we age, this extraordinary organ undergoes a series of changes, some subtle and others more pronounced. While this may feel like a bad thing, it’s actually not. Our brain is designed to change across our lives and has the incredible capacity to do so. While of course the biggest changes happen in the first years of our life, the good news is that neuroplasticity continues well into late adulthood. While it’s impossible to identify the exact ages associated with brain development and changes, let’s explore the brain across the lifetime.

The infant brain

In infancy, the brain is incredibly dynamic. The cerebral cortex, responsible for perception and language, reaches its peak thickness at around age two. During these early years, the brain forms an immense number of synapses, making it highly receptive to learning from the environment. This rapid synaptic formation explains why infants can learn any language they are exposed to and why they soak up so much simply through observing the world around them. Iron deficiency can have significant consequences to the brain at this time, primarily due to its role in delivering oxygen to brain cells.

The childhood brain

From around ages two to ten, the brain undergoes significant changes. Synaptic pruning, where the brain eliminates excess connections, helps to streamline neural pathways, making them more efficient. This period also sees an increase in myelination, the process of insulating nerve fibres to speed up signal transmission. A range of nutrients and cholesterol are essential to myelination – myelin cannot actually be synthesised without cholesterol. Interactions with caregivers and the surrounding environment are crucial during this time, while distress or neglect can have a lasting impact on mental and emotional resilience. This is not to say that childhood needs to be idyllic, with zero complications or challenges – we cannot control everything that happens to us or our children during these formative years. Yet, providing a supportive and nurturing environment can make a profound difference. Without sounding like a broken record, iron deficiency is again the most common nutritional deficiency at this age and stage of brain development, which can lead to concerning consequences. A decreased attention span and learning problems are common symptoms, in part due to the brain not getting what it needs.

The adolescent brain

The teenage years, from about 10 to 19, are marked by dynamic changes in brain networks involved in emotion and motivation. Adolescents experience another wave of synaptic pruning and myelination, particularly in regions related to emotion and reward processing. This is a time when teens are more inclined to seek new experiences and test boundaries. Sex hormones also come online across this time which foster additional changes. Ovulation, for example, drives progesterone production, which has a calming effect on the nervous system. When menstruation first begins, ovulation is not common though – it takes a while for this to start occurring cyclically (you can have a period without ovulation at any age) so calm might not be on offer for a time after menarche. In boys, when testosterone increases, brain changes can lead to more risk-taking behaviour under the guise that they’ll be fine in any instance. Zinc is a key nutrient for girls and boys at this time for good brain health.

The young adult brain

The mid-to-late 20s are often thought of as a peak period for brain development. White matter volume, indicative of the brain’s processing speed, reaches a high level during these years. While quick, sharp processing may eventually decline, rest assured neuronal networks continue to refine, particularly those involved in rational thought, strategic thinking and future planning.

The midlife brain

In midlife, the years around 40-65, the brain’s plasticity continues to evolve. New research has shown that “silent synapses,” previously thought to be limited to early development, are also present in adult brains. These synapses can be recruited to help form new memories, indicating that the brain retains significant capacity for change. Experiences such as social engagement, lifestyle choices, and exposure to stress or toxins can greatly influence brain health. A socially active, physically fit 54-year-old may have a more youthful brain compared to a sedentary, isolated counterpart.

The later adulthood brain

In the later years, the brain does tend to shrink and some degeneration occurs. However, older adults also possess the potential for greater wisdom, derived from a lifetime of experiences. Emotional processing and moral decision-making capabilities may enhance, contributing to what we often refer to as wisdom. Engaging in memory training, puzzles, and enriching, meaningful activities can help maintain cognitive functions. Two useful questions to ponder that can support brain health at all ages and stages are “what I am learning?” and “what am I creating?” A curiosity for learning has been shown to continuously promote neuroplasticity and life satisfaction. Creating anything from a new dinner meal to a painting, activates a different neural circuit which includes the neural plexus around the heart. Is it possible that contributes to why we can feel a deep sense of satisfaction or even life purpose when we create?

What makes the brain age prematurely?

While ageing is a natural process, certain factors can accelerate the ageing of the brain, leading to cognitive decline earlier than expected. Chronic stress, a lack of nutrients or a diet predominantly comprised of ultra processed foods/high in refined sugars, sedentary lifestyle, sleep deprivation, substance abuse, social isolation, smoking and chronic diseases all contribute to premature ageing throughout the body – including the brain.

This blog was inspired by these two pieces of work:
Brain charts for the human lifespan: https://www.nature.com/articles/s41586-022-04554-y and How does the brain age across the lifespan? New studies offer clues: https://www.washingtonpost.com/wellness/2023/02/28/brain-aging-childhood-teens-adults/

The ‘mother’ gland: Decoding the pituitary and stress

The personal cost of a perpetual crescendo