Have you been tired lately? Maybe exhausted is a better word for it? Often that can be from an imbalance of cortisol, your stress hormone. Too much or too little can both cause a variety of issues. Cortisol Stimulatory hormone is what wakes us up in the morning. If your cortisol is off you may feel like you could sleep forever, or can’t sleep at all!
Low cortisol, often coined as “adrenal fatigue” can lead to a multitude of issues:
Low HDL (good) cholesterol
Blood sugar dysregulation
Unwanted weight gain (or loss)
Nervous system issues
Troubles getting/staying pregnant
Relationship & work challenges
Do you have Adrenal Fatigue? (10 signs to look for)
Struggle getting out of bed in the AM
Always tired or fatigued
Irritable, or have a low mood
Lack motivation, or you avoid exercise
Gaining excess weight - or unexplained weight loss
Crave salty or sweet snacks
Feel dizzy or lightheaded
Feel cold often
Unexplained body aches
Adrenal dysregulation can be caused by:
Chemical and environmental toxins
Poor nutrition (e.g., underlying food intolerance, food sensitivities, and micronutrient deficiencies
Toxic overload from beauty products, plastics, processed food
Low-grade, ongoing inflammation
Dysbiosis of the gut - Lack of sleep
4 Steps to Overcome Adrenal Fatigue
Rest - Starting with the basics, rest is going to be one of the most important factors for restoring (and ongoing) adrenal health. Do your best to go to bed/wake up at the same time each day. This helps to regulate your circadian rhythm, which in turn, regulates your adrenal function.
Understand Stress – try to mitigate stress in your life or release some of the things that stress you out
Get your gut in check - Ongoing inflammation taxes your adrenals. The gut is a large source of inflammation - so it’s critical to address. Remove foods that trigger gut inflammation (e.g., processed foods, industrial seed oils, gluten, etc.). Focus on nutrient-dense foods, such as pasture-raised animals, green vegetables, and bone broths.
Adrenal Nutrition - Your adrenal glands need specific nutrients to function at their peak. Vitamin C, zinc, and pantothenic acid (vitamin B5) are known as vital players in adrenal health. In fact, your adrenal glands contain higher vitamin C concentrations than any other tissue in the human body! Adaptogens such as Ashwagandha, Maca, Rhodiola, and Cordyceps can also be very supportive for adrenal health. I use a formula in my office that has all of these but I like to test cortisol first.
1 in 3 adults don’t get enough sleep (under 7 hours. Average sleep from 2022 data is 6 hours a night
Causes can be stress, anxiety, being too busy, screen time, poor food choices, lack of sleep. This can lead to less muscle, lowers progesterone and estrogen, thyroid function, increases insulin resistance, and increases menopausal symptoms
If cortisol is high at night you won’t sleep☹
How to fix high cortisol: cortisol manager from Integrative therapeutics, magnesium glycinate 500 mg minimum, GABA (a neurotransmitter that promotes calm), L- theanine a (non-protein amino acid that blocks cortisol receptors in the brain) as well as all the adrenal fatigue suggestions above!
Keep Moving Forward 😊 Sarah