These days, there is a lot of chatter on the internet about resetting your nervous system and managing cortisol levels. We know that chronic stress is a huge contributor to disease and aging but how? What happens in the time between stress and disease? Chronic stress leads to a condition called adrenal fatigue.
Your adrenal glands are located on top of the kidneys and they are responsible for producing hormones such as cortisol, adrenaline, and aldosterone, which regulate stress response, metabolism, and blood pressure. The adrenal system, also known as the hypothalamic-pituitary-adrenal (HPA) axis, is a complex network involving the hypothalamus, pituitary gland, and adrenal glands to collectively regulate the body’s response to stress and maintain homeostasis.
Whether stress is from work, our relationships, financial pressures, or other sources, our bodies respond to stress by releasing cortisol and other stress hormones. In small doses, this response is healthy and helps us cope with the stressor. However, when stress becomes chronic, our adrenal glands are constantly activated.
Adrenal fatigue first develops as adrenal stress. Initially, this looks like elevated cortisol levels, which leads to symptoms like anxiety, insomnia, and weight gain. After a period of adrenal stress, the adrenal glands become depleted. Cortisol drops to quite low levels, signaling adrenal fatigue. Adrenal fatigue can look like insomnia, mood swings, weight gain, cravings, low blood pressure, hair loss, immune dysfunction, brain fog, and digestive issues. As you can imagine, disruptions to these functions create larger issues and manifest over time as chronic illness.
In today’s fast-paced world, here are a few things you can do to prioritize adrenal health and a regulated nervous system.
Linda’s List:
Set boundaries, meditate, try deep breathing, or seek support from a professional. Identify the stressors in your life and take steps to minimize and manage them. Those around you will likely respect your healthy boundaries which are crucial for your well-being.
- Aim for a regular sleep schedule of 7-9 hours of quality sleep each night. Create a relaxing bedtime routine and keep your bedroom cool, dark, and quiet.
- Focus on whole, nutrient-dense foods. Excessive caffeine, sugar, and processed foods will add stress to the adrenal glands.
- Drink plenty of water throughout the day, and consider adding electrolytes. Water is essential to kidney and adrenal function.
- My favorite supplements for varying levels of adrenal support are Cortisol Manager, HPA Adapt, Blu Calm, Deep Blu Sleep, and Blu Chill. These are great supplements for reducing stress. Ask your functional healthcare provider what’s best for you.
- Regular exercise is beneficial for adrenal health but intense or excessive exercise can increase symptoms of adrenal fatigue. Focus on gentle forms of movement like walking, yoga, or tai chi, and listen to your body’s signals.
- Talk to one of our functionally certified nurse practitioners who can assess your symptoms and develop a personalized plan of care. Assessing your baseline and following your progress can be done through lab testing (saliva or blood tests).
