Daily living causes stress, which isn’t easy on the adrenal glands – the small endocrine glands that sit atop the kidneys. These glands are key players in initiating our “fight or flight” response as they synthesize hormones, like cortisol and adrenaline, to regulate stress.
With busy lives that leave us on high alert most of the time, the daily stress we experience causes the continuous production of these hormones, which can suppress immunity, hinder proper digestion, increase blood pressure, and raise blood sugar, which can lead to insulin resistance over time. In addition, elevated cortisol can negatively impact both thyroid and sex steroid hormone production. In the case of sex steroid hormones, cortisol instructs the ovaries to decrease the production and
release of estrogen and progesterone.
We may not be able to remove all forms of stress in life, but there are ways to support how the body adapts to it to promote hormonal balance and overall well-being.
NATURAL WAYS TO SUPPORT YOUR ADRENALS
Eat whole, nutrient-dense foods.
Adopt a balanced eating approach that includes nutritious sources of carbohydrates, proteins, and fats. Emphasize foods rich in nutrients that support adrenals, such as folate, magnesium, vitamin B6, vitamin C, vitamin D, and zinc. Try to eat meals on a regular schedule and limit the amount of meals you have “on the go.”
Reduce caffeine consumption and drink plenty of fresh, filtered water.
Caffeine intake has been shown to initiate a stress response by increasing the amount of cortisol released by the adrenals. When paired with outside stressors, caffeine consumption can lead to excessive cortisol production.
Chronically elevated cortisol levels may contribute to high blood glucose and decreased insulin sensitivity, making obesity and type 2 diabetes more likely.
Get adequate sleep.
Aim for a regular sleep schedule and try to get 7–9 hours of sleep per night. Lack of sleep can cause a significant increase in cortisol levels. Unfortunately, elevated cortisol levels may make falling asleep more difficult. Try doing something relaxing, like taking a warm bath, right before bed to help your body unwind and allow your adrenals to get their beauty sleep.
Consider adaptogens.
Herbs that help the body adapt to stressors are known as adaptogens.
Adaptogenic herbs help with communication between the adrenals and the brain and are most effective when taken consistently. Some common adaptogenic herbs include ashwagandha, holy basil (Tulsi), Rhodiola rosea, Siberian ginseng.
Give your adrenals a break.
Activate your parasympathetic nervous system and engage in calming activities, like yoga, meditation, a walk in nature, and deep breathing exercises. You can also rest your adrenals by connecting to creativity, joy, and play. Find activities that fill you up rather than deplete you. Chronic stress can lead to adrenal dysfunction, which can take a significant toll on multidimensional health. By supporting your adrenals through primary and secondary food strategies, you can help boost adrenal health and increase your
body’s overall resilience to stress.