the adrenals + stress response + adrenal fatigue + tips for combating adrenal fatigue

What are the adrenal glands?

The adrenal glands are also known as our “stress glands.” Their proper function helps the body deal with acute and chronic stress and many other essential functions. Our adrenals are our body’s backup processors for our sex hormones — estrogen, progesterone, and testosterone.

Adrenal glands produce hormones, such as cortisol, and help regulate:

• metabolism

• immune system

• blood pressure

• stress response (cortisol production)

• other essential functions

Cortisol

Cortisol is a glucocorticoid hormone. Glucocorticoid hormones are steroid hormones that suppress inflammation in all bodily tissues and control metabolism in our fat, liver, muscles, and bones. Glucocorticoids are also vital in our sleep and wake cycle.

Even though cortisol is known as the “stress hormone,” cortisol plays many key roles in the body besides regulating stress.

Cortisol production impacts:

• Reproductive system

• Endocrine system

• Immune system

• Nervous system

• Cardiovascular system

• Respiratory system

• Musculoskeletal system

• Integumentary system (hair, skin, nails, gland, nerves)

Because all tissues in our bodies have glucocorticoid receptors, the production of cortisol affects basically every organ and system within the body.

Cortisol affects your overall health and hormones by:

• Regulating the stress response: When the body is under stress, after releasing the body’s “fight or flight” hormones (adrenaline), the adrenal glands produce cortisol to help the body get a boost of energy and stay alert. Cortisol also triggers the release of glucose (sugar) from the liver to provide the body with “quick” energy

• Suppressing inflammation: Cortisol can boost immunity by limiting inflammation. HOWEVER, with chronically high cortisol levels, the body gets used to having too much of it in the blood. This can lead to increased inflammation and a weak immune system

• Regulating blood pressure: Elevated cortisol levels can lead to high blood pressure. Oppositely, low levels can cause low blood pressure

• Increasing and regulating blood sugar: Cortisol raises blood sugar by triggering the release of stored glucose from the liver. Chronically high cortisol can lead to persistent high blood sugar levels (hyperglycemia). Unbalanced blood sugar wreaks havoc on overall health and daily function

• Helps control the circadian rhythm (sleep/wake cycle): When properly functioning, you have lower cortisol levels at night, when you go to sleep, and peaked levels in the morning before you wake up. Many factors can impact this balance

• Regulating metabolism: Cortisol helps to control how our bodies metabolize macronutrients (carbs, protein, fats)

Proper cortisol production is vastly essential to overall health! Our body monitors cortisol levels to maintain steadiness (homeostasis). Higher than normal and lower than normal levels are both cause for concern.

Stress response + adrenal fatigue

Our body produces our “stress hormone” cortisol in response to:

• Acute stress: Sudden danger for a short period of time (could be barely avoiding a car accident or running from a tiger - the body’s response is the same)

• Chronic stress: Long-term stress. Happens when you experience ongoing situations that cause anxiety, sadness, or frustration (this could be having a demanding workload at school or a job or you are suffering from chronic illness)

• Traumatic stress: This happens when you experience an extremely stressful or life-threatening event that causes extreme fear and helplessness. Severe cases may lead to PTSD (post-traumatic stress disorder)

In the case of excessive stress, the body converts progesterone into cortisol to keep up.

However, in the case of chronic stress, this depletes our progesterone and can lead to estrogen dominance and other imbalances. Long-term exposure to stress is known as adrenal fatigue.

Chronic cortisol output weakens the endocrine system, liver, immune system, digestive system, and brain. It can also cause the thyroid to slow down (hypothyroidism). In rare cases, it will speed up the thyroid (hyperthyroidism). Therefore, healthy adrenal glands are key to a healthy thyroid and everything else in our body.

Proper functioning of the adrenal glands and optimal cortisol levels are necessary for maintaining the balance of the body and its hormones. Today, many things (we may not even realize) negatively affect our adrenals, hormone production, and, therefore, our lives.

Symptoms of adrenal fatigue

• Hair loss

• Difficulty falling asleep and feeling wide awake in the evening

• Waking up in the middle of the night with difficulty falling back asleep

• Mornings are tough (energy-wise)

• Trouble calming down

• Low blood pressure

• Headaches after or during exercising

• Clenching or grinding your teeth

• Chronic low - or middle-back pain

• Perspiring easily (sweating)

• Chronic fatigue or getting drowsy often

• Craving salty foods

• Afternoon yawning and tiredness

• Afternoon headaches or migraines

• Anxiety

• Panic attacks

• Seasonal or chronic allergies

• Dizziness when standing up

• Pain on the medial (inner) side of the knee or knees

• Gaining weight around the waistline

• Getting upset or angry easily

Adrenal gland stressors

• Excessive exercise

• nutrient-deficient diet ( or not eating enough)

  • fasting

• STRESS!!!! - Our primitive bodily systems cannot differentiate between stress signals. For Example, if we are stressed, our bodies cannot tell whether we are running from a tiger or just have a million assignments to complete

• Processed food

  • Refined sugar and flour, transfats

• Alcohol

• Caffeine (especially on an empty stomach!)

• Stimulants

• Smoking/vaping

• Antacids, birth control, and medications

• sleep disturbances - dysregulated circadian rhythm

• Chronic and acute infections

Tips for overall adrenal health and combating adrenal fatigue

• Eating breakfast within an hour of waking up - waiting longer to eat in the morning stresses the body out and causes blood sugar levels to decrease. To compensate, the adrenals begin to produce excess cortisol

• Drink caffeine after breakfast - drinking caffeine on an empty stomach raises cortisol levels

• Eat regular and balanced meals throughout the day - make sure your meals contain protein, complex carbs and fiber, and healthy fat! Skipping meals and nutrient deficiencies put strain on the adrenals. Learn more about balanced nutrition here!

• Eat more whole foods and less processed foods - including a wide variety of nutrient-dense foods will ensure you get all the macro and micro-nutrients needed for optimal health. I recommend following the Mediterranean way of eating

• Low-impact exercises such as walking, yoga, pilates, and stretching - high-impact exercise puts strain on the adrenals, especially if they are already fatigued

• Eat slowly and in a relaxed state - this is really important for proper digestion, gut health, and, of course, adrenal health

• Spend time outside!! - fresh air and being in nature help reduce the stress response in the body

• Avoid intermittent fasting or a super low-carb diet - the body needs consistent fuel with a balance of all the essential macro and micro-nutrients to thrive. Its absence causes stress on the body

• Epsom salt baths: a great way to detoxify your body and replenish magnesium, which is often depleted when stressed!

• Get enough sleep- go to bed by 9 pm each night - sleep is so important for the optimal function of the entire body, especially the adrenals! Habits such as staying off of screens for an hour before bed can help to regulate the circadian rhythm and improve sleep quality

• Drink plenty of filtered water each day! - hydration is vital for endocrine system function — without adequate amounts of water, the body can’t transport necessary nutrients and hormones throughout the body properly

• Eat lots and lots of organic fruits and vegetables at all three meals + healthy fats - a variety of organic fruits and vegetables will provide many essential nutrients. Pairing them with healthy fats is crucial for nutrient absorption in the body!

• Eat magnesium-rich foods - magnesium supports the adrenal glands and stress response

• Take it easy on yourself - rest and relaxation are essential. Make some time in your days and week for things that make you happy. Meditation, light yoga, journaling, dancing around, family time, etc., are all great for stress management

Sources

https://www.hopkinsmedicine.org/health/conditions-and-diseases/adrenal-glands#:~:text=What%20You%20Need%20to%20Know,stress%20and%20other%20essential%20functions.

https://my.clevelandclinic.org/health/articles/22187-cortisol

Herrera AY, Nielsen SE, Mather M. Stress-induced increases in progesterone and cortisol in naturally cycling women. Neurobiol Stress. 2016 Feb 11;3:96-104. doi: 10.1016/j.ynstr.2016.02.006. PMID: 27981182; PMCID: PMC5146195.

The Encyclopedia of Natural Medicine, Murray, ND & Pizzorno, ND