When you hear the word stress, what is the first thing you think about?
Most of us think about feeling overwhelmed – with tasks, deadlines and responsibilities. But stress is much more than that. In fact, a certain amount of stress is healthy and good for us. Small stresses make us stronger and more resilient, much like how stressing our muscles by lifting weights helps our muscles get stronger. We want enough stress, without going overboard.
There are many kinds of stress
Stress isn’t just mental or emotional—it comes in many forms that can cumulatively create chronic stress. Even positive stresses like weddings and vacations can fill your stress bucket. Here are the primary types of stress:
- Dietary Stress: Poor nutrition, poor digestion, excessive food intake, high sugar intake, food sensitivities, irregular eating schedules, blood sugar dysregulation and nutrient deficiencies
- Lifestyle Stress: Overworking, lack of sleep, exposure to stressful media, not exercising, and irregular routines
- Mental Stress: Working too much, multi-tasking, worrying, ruminating on negative thoughts, living without purpose
- Emotional Stress: Unfulfilling or toxic relationships, unresolved conflicts and trauma, grief, not having control, feeling lonely, and negative thought patterns
- Physical Stress: Chronic pain, injuries, trauma, illness, infections, surgery, or over-exercising
- Biochemical Stress: Chronic inflammation, exposure to toxins, xenobiotics, allergies, or hormonal imbalances
The Role of the Adrenal Glands
One of the key players in our body’s stress response is the adrenal glands, small organs located above the kidneys. These glands respond to signals from the hypothalamus via the pituitary in the brain. This is known as the hypothalamus-pituitary-axis (HPA) axis. When the adrenal glands receive the brain’s signal that there is danger, they produce stress hormones like adrenaline, norepinephrine, and cortisol, which are released to prepare the body for “fight or flight.”
While adrenaline and norepinephrine get the body through the immediate stress responses, cortisol takes charge of longer-term stress management, regulating energy, immune function, and inflammation. However, prolonged stress can lead to imbalances in cortisol production. Chronic stress can dysregulate the HPA axis, which can negatively impact health. Understanding cortisol and its impact on the body is essential for addressing stress and restoring balance.
Focus on Cortisol
Cortisol actually has many important functions in the body. When blood sugar and blood pressure levels drop too low, cortisol helps raise them to proper levels. It also helps to regulate metabolism, reduce inflammation and increase cognitive function and memory. Our sleep-wake cycle is regulated by cortisol.
During acute stress, cortisol helps us stay alert and energized so we can get through the stressful situation. However, under chronic stress, excessive cortisol can lead to fatigue, weight gain, anxiety, bone loss, muscle loss, damage to the brain, and other health problems. Understanding how cortisol functions is key to managing stress effectively.
The Normal Cortisol Curve
Under normal circumstances, cortisol follows a predictable daily pattern:
- Morning: Cortisol levels peak shortly after waking, giving us energy to start the day.
- Daytime: Levels gradually decrease throughout the day.
- Night: Cortisol reaches its lowest point, allowing the body to rest and repair.
This pattern, known as the cortisol curve, is essential for maintaining energy, mood, and sleep.
Dysregulated Cortisol Patterns
When the cortisol curve is disrupted, various patterns of dysregulation can emerge:
- High cortisol at night and low in the morning leads to insomnia and difficulty waking up.
- Elevated cortisol throughout the day is linked to edginess and anxiety.
- Low cortisol throughout the day occurs after prolonged stress, resulting in constant fatigue and low energy.
Symptoms of dysregulation include fatigue, insomnia, weight gain, brain fog, irritability, and weakened immunity. Addressing these patterns is critical for restoring balance.
Moving Beyond “Adrenal Fatigue”
The term “adrenal fatigue” has long been used to describe low cortisol levels. However, the latest accepted theory is that the adrenal glands don’t actually become “fatigued.” Instead, the hypothalamus and pituitary downregulate their signals to the adrenals to protect the body from the effects of prolonged high cortisol levels, such as damage to the brain, muscle breakdown, reduced bone density, poor digestion, and impaired healing and immune function.
By reframing low cortisol as HPA axis dysregulation, we can better understand how to address the root causes of cortisol imbalance.
Addressing Dysregulated Cortisol and HPA Axis Health
The first step in addressing dysregulated cortisol is to identify the underlying stressors. Functional testing such as saliva cortisol testing, nutrient analysis, GI testing, and hormone panels help pinpoint imbalances. In addition, lifestyle and dietary assessments identify stressors such as poor sleep, unhealthy diets, toxic exposures and poor exercise habits.
By addressing these stressors individually, the body can gradually restore balance.
Supporting Adrenal Recovery with Supplements
While addressing root causes of adrenal dysregulation, certain supplements can support adrenal recovery.
Adaptogens: These natural substances help modulate adrenal gland function and improve resilience to stress. Examples include:
- Ashwagandha
- Rhodiola
- Holy Basil
- Licorice Root
- Ginseng
- Schisandra
Glandulars: For individuals with low cortisol, glandular supplements derived from animal adrenal glands can help improve energy levels. These should be used under the guidance of a healthcare professional.
Chronic stress and dysregulated cortisol can significantly impact health, but understanding the mechanisms of the adrenal glands and stress hormones is the first step to recovery. By identifying and addressing stressors, making lifestyle changes, and supporting the body with supplements, it’s possible to restore balance and improve overall well-being. Take the time to prioritize your health and empower your body to handle life’s challenges more effectively.
At Radiance Functional Medicine, we are here to help you with adrenal health. We offer functional medicine and nutrition counseling. We hope that you will allow us to help you heal your gut, balance your hormones, or find a way of eating that helps you thrive! Schedule an appointment to get started. Whether you are looking for a Nutritionist or Functional Medicine Doctor in Denver or your local area, we see patients in person and virtually. Call our office at 303.333.1668 to schedule your Initial Consultation.
