Adrenal Health for Beginners
Do you struggle to get out of bed and then feel overwhelmed all day until you
collapse onto the cough at night? As a society, we are continuously burning the candle at both ends, which leaves us burnt out and exhausted. Over 500,000 Americans suffer from chronic fatigue syndrome, and millions more endure severe exhaustion or adrenal dysfunction. If you find yourself relying on coffee, sugar, or other stimulants to kickstart your day, you may be experiencing HPA Axis Dysregulation (aka Adrenal Dysfunction).
Understanding the HPA Axis
The HPA Axis refers to the communication and interaction between the hypothalamus (H) and pituitary (P) in the brain, and the adrenal glands (A) located atop the kidneys. This system plays a crucial role in our response to stress, regulating various bodily functions, including the immune response, digestion, energy usage, and mood stability.
HPA Axis Dysregulation
HPA Axis Dysregulation occurs when there is dysfunctional or dysregulated communication between the brain's endocrine glands and the adrenal glands. This can manifest as either a reduced or increased output of adrenal hormones or an alteration in their daily pattern. Key adrenal hormones, such as cortisol and DHEA, are significantly affected.
Symptoms of HPA Axis Dysregulation
HPA Axis Dysregulation can present with a variety of symptoms, including:
Morning fatigue
Craving salty or fatty foods
Anxiety
Insomnia and other sleep concerns
Muscle aches
Increased irritability
Afternoon energy slumps
Craving caffeine and sweet foods after large meals
Feeling unable to function without caffeine
Decreased ability to recover after exercise
Midsection weight gain
Causes of HPA Axis Dysregulation
This condition can develop suddenly or as a result of prolonged and repeated stress. Sources of stress can be diverse and may include:
Recurrent illness or disease
Pharmaceuticals such as steroids, opioids, antidepressants, and immune suppressants
Physical stress from injury, diet, surgery, or substance addiction
Emotional stress from relationships, financial insecurity, or significant life changes
Environmental stress from toxins, and chemical pollution
The Impact of Stress on the Adrenals
The adrenal glands make hormones that are essential for life, including cortisol and adrenaline. Under chronic stress, the adrenals can become overworked, leading to what is often referred to as adrenal fatigue. This condition is characterized by the insufficient production of adrenal hormones, particularly cortisol.
Supporting the HPA Axis and Adrenals
Thankfully, there are supplements and lifestyle modifications that can help support the HPA Axis and adrenal health, helping to restore energy, stamina, and a sense of purpose.
Lifestyle Tips and Tricks
Supporting your Cortisol Awakening Response (CAR) is crucial for maintaining healthy cortisol levels. Here are some effective lifestyle tips:
Morning Sunlight in Your Eyes
Exposing your eyes to morning sunlight stimulates the blue light receptors in the pineal gland, which helps to regulate proper cortisol levels and establish a healthy CAR.
Exercising in the Morning
Morning exercise helps get your blood moving, aiding in the peaking of cortisol levels and kickstarting your thyroid gland into action.
Cold Shower Rinse
Finishing your shower with a 30-second cold water rinse pushes warm blood back into your core vital organs, warming them up and energizing them for the day.
Full Routine
Establishing a consistent wake-up and bedtime routine supports your hormonal balance and metabolic health by maintaining a regular rhythm.
Daily Deep Belly Breathing and Meditation
Studies show that practicing deep diaphragmatic belly breathing and meditation for 10-20 minutes daily can significantly shift cortisol levels within just one month. These practices promote relaxation and reduce stress, supporting adrenal health.
Herbal and Supplement Support
There are various herbs and supplements that can support the HPA Axis and help manage adrenal dysfunction:
Ashwagandha: An adaptogen that helps balance cortisol levels and reduce stress.
Rhodiola Rosea: Supports the body's resistance to stress and fatigue.
Holy Basil: Known for its calming effects and ability to lower cortisol.
Magnesium: Essential for adrenal health and overall relaxation.
Vitamin B Complex: Supports energy production and adrenal function.
If you suspect you may be experiencing HPA Axis Dysregulation, consider consulting with a functional medicine practitioner to develop a personalized plan for your best health.
References
Bornstein, S. R., & Chrousos, G. P. (2017). Adrenocortical Dysfunction and Chronic Fatigue Syndrome. Endocrinology and Metabolism Clinics of North America, 46(3), 661-673.
Nieman, L. K. (2016). Adrenal insufficiency. Endocrinology and Metabolism Clinics of North America, 45(1), 63-75.
Raison, C. L., & Miller, A. H. (2003). When not enough is too much: the role of insufficient glucocorticoid signaling in the pathophysiology of stress-related disorders. American Journal of Psychiatry, 160(9), 1554-1565.
Wurtman, R. J., Axelrod, J., & Phillips, L. S. (1964). The Pineal Gland and Stress. New England Journal of Medicine, 270, 1315-1322.
Gerbarg, P. L., & Brown, R. P. (2015). Neurobiology and Neurophysiology of Breath Practices in Psychiatric Care. The Psychiatric Clinics of North America, 36(1), 121-140.
