Stress + your adrenals

Stress impacts a lot more than just your mental state. Whether from an event that has happened or is happening in your life, toxins in your environment, or from anxious or worried thoughts, stress takes a toll on our bodies when it’s chronic. Organs that specifically play a role in stress are your adrenals. Your adrenals sit on top of your kidneys and release hormones related to stress, metabolism, immunity, and other functions from the signal of the hypothalamus. The hypothalamus is essentially the conductor of hormonal release. It signals to the pituitary gland (located in your brain) which then tells the adrenals to secrete certain hormones. There are two parts to the adrenals, the cortex and the medulla. The cortex releases aldosterone, cortisol, and male and female sex hormones. The medulla releases epinephrine, norepinephrine, and dopamine. Cortisol is important for this conversation because it is released in response to a stressor. The stressor can be real or imaginary and signals to the body that help is necessary.

When cortisol is low, the hypothalamus releases ACTH (adrenocorticotropic hormone) which increases cortisol production. However, when too much cortisol is released over and over again, this is when we can run into problems. The HPA-axis (hypothalamic pituitary adrenal axis) is the specific mechanism in charge of the hormonal cascade in response to a stressor. So, when too much cortisol is being produced, our bodies stop responding to ACTH and this dysregulation of cortisol creates problems you may experience like insomnia, depression, fatigue, brain fog, salt or sugar cravings, increased abdominal fat, anxiety, poor immunity, and thyroid dysregulation. This is what’s called HPA-axis dysfunction, or adrenal fatigue as some people like to call it.

If this is something you are experiencing, there are ways we can heal your adrenals and it starts with taking care of yourself. Ways to take care of yourself include focusing on food, sleep, stress relieving techniques, and sometimes supplementation. Let’s dive deeper into these different categories:

Food:

When it comes to food, I’m not just talking about what you eat, but also how you eat. Eating within the first 30 minutes to an hour of waking up and eating every 3-4 hours apart is a way to start balancing cortisol and making your body feel safe. In terms of what to eat, focus on combining all 3 macronutrients (protein, fat, and carbs) and eating low glycemic foods to prevent blood sugar spikes and crashes that affect cortisol production. Avoiding caffeine and alcohol can also be helpful.

Sleep:

Our bodies run on a 24-hour circadian clock. When this rhythm is dysregulated, cortisol and other hormones are dysregulated too. Sleep is a crucial part of this rhythm because when we wake up in the morning, that is when cortisol is the highest and when we go to sleep at night, that’s when cortisol should be the lowest. When dealing with chronic stress, however, cortisol may still be elevated at night and messes up another hormone called melatonin which is essential for sleep. Creating a nighttime routine that gets you ready for sleep should be prioritized. Staying off of technology at least an hour before bed is helpful with this as well.

Stress relieving techniques:

Finding techniques that work for you may take some trial and error, but there are many things you can try adding into your day to give you some immediate and long-term relief. Some things you can try include meditating, journaling, exercising, painting, or anything else that helps get you out of your head and into your body.

Supplementation:

While I don’t usually recommend supplements for every situation, sometimes it can be helpful to add in nutrients that support your body’s stress response. Vitamin D, fish oil, vitamin C, and the B-vitamins all play a role in stress and blood sugar levels so can be helpful if you find you need extra support. Of course, make sure to consult with your healthcare provider before starting any supplements.