Boost Your Energy by Supporting Your Adrenal Health
My Adrenal Health Journey
I experienced undiagnosed adrenal fatigue for several years during the peak of my health crisis, accompanied by numerous other symptoms. Despite my doctor's assurances that my adrenals were fine, I knew something was amiss. At that time, I was sleeping 10-11 hours per night, yet waking up feeling incredibly exhausted and depleted.
Adrenal health has become one of my greatest passions and areas of focus in both my life and work. Adrenal fatigue is not commonly recognized in the conventional medical system; it seems you're either deemed fine or diagnosed with Addison's disease, the extremes on the "adrenal health" spectrum. While adrenal fatigue is often claimed to be a medical myth, that’s far from the truth. More people than ever are experiencing taxed adrenals with symptoms ranging from subtle to severe. Many of us rely on stimulants to energize us, without realizing the cumulative effects on our adrenal glands and long-term health. The quick burst of energy from caffeine is a false and unsustainable form of energy that only further depletes our adrenals.
The Role of Adrenals in Your Health
The adrenal glands, part of the endocrine system, sit right above the kidneys and produce and release adrenaline, cortisol, and norepinephrine—stress hormones. In our fast-paced world, we often live in a persistent state of stress (the "fight or flight" response), causing our adrenal glands to secrete elevated amounts of adrenaline and cortisol. Over time, this can lead to a condition known as adrenal fatigue.
Adrenal Fatigue: The Hidden Consequence of Excess Stress
Adrenal fatigue occurs when your adrenals are overburdened by prolonged stress, causing them to struggle in keeping up with the body's demands.
This can lead to a host of symptoms, including:
- Chronic Fatigue: Persistent exhaustion that does not diminish with adequate sleep nor rest.
- Weakened Immune System: Increased susceptibility to infections and illnesses.
- Digestive Issues: Bloating, indigestion, constipation, and irregular bowel movements.
- Hormonal Imbalances: Irregular menstrual cycles, low libido, reproductive health symptoms, and fertility issues.
- Mood Swings: Irritability, anxiety, and depression etc.
- Sleep Disturbances: Difficulty falling asleep or staying asleep, and feeling unrested upon waking.
The Stress-Adrenal Connection
When you encounter stress, your adrenal glands release cortisol, a hormone that prepares your body to face the challenge. This is beneficial in short bursts. However, in today’s fast-paced world, many of us face continuous stressors, not to mention the foods and stimulants we consume that act as stressors as well, leading to chronic cortisol production. Over time, this relentless demand exhausts the adrenals, diminishing their ability to function effectively.
______________________________________________________________
Steps to Support Adrenal Health and Reduce Stress
1. Nutrition: Nourish your body with whole, predominantly plant-based, foods, including of fruits, vegetables, and leafy greens. Animal Proteins are actually adrenalized foods which increase the adrenaline concentrations in your body and further tax the adrenals (more on that later!).
2. Hydration: Ensure you are drinking plenty of clean filtered water throughout the day. It is recommended that we drink half our body weight in ounces daily. A majority of people are chronically dehydrated, and dehydration further stresses and depletes your adrenals.
3. Rest + Sleep: Prioritize quality sleep and rest. Ideally, aim for 7-9 hours of quality sleep each night and incorporate relaxation practices like meditation, deep breathing, and gentle yoga into your rituals and routines.
4. Mindset + Emotional Mastery: Pursue activities that cultivate stress resilience and strengthen your mindset. Techniques like Emotional Freedom Technique (EFT), journaling, and belief work can promote powerful shifts in your mental and emotional states, reducing stress levels.
6. Limit Stimulants: Reduce your caffeine and alcohol intake, as these further deplete adrenal function. Caffeine produces an adrenaline reaction in the body, activating the fight/flight response system.
7. Reduce Fat Intake: Consuming dietary fat sources, whether animal or plant-based, compromises our adrenal health. Fat thickens the blood, which creates an adrenaline reaction in the body, as adrenaline is a natural blood thinner. This adrenaline response weakens the adrenals over time. Contrary to what has been promoted and claimed, a high fat diet contributes to health issues and weakens the adrenals.
______________________________________________________________
Supplements to Support Adrenal Health:
Supplements are a simple, yet powerful and effective way to strengthen and support the adrenals. The form of the supplement matters so that your body can actually absorb and utilize it, I have linked the recommended supplements in their name.
Here are a few top Adrenal Supporting Supplements:
Ashwagandha — an adaptogenic Ayurvedic herb; meaning it helps the body’s response to stress thus minimizing the damaging impact of stress. It greatly supports the liver and adrenals.
Lemon Balm — a powerful adrenal support that calms the nerves, supports the nervous system, nourishes the liver, and strengthens the body’s immune response.
Nettle Leaf — an anti-inflammatory adaptogenic herb that supports the immune system, liver, and adrenals.
Vitamin C — an essential vitamin, meaning our bodies don’t produce it on their own, so we need to get it through the foods we eat and in supplemental form. It’s a potent antioxidant that counteracts the oxidative stress that results from stress.
Zinc — an essential nutrient that our bodies don’t synthesize. Zinc strengthens the immune system, neutralizes pathogens, supports the liver, and promotes health. It is also a vital mineral that supports the health of the adrenals.
______________________________________________________________
Hydration to Support Your Adrenals:
Celery Juice — antiviral and antibacterial it supports the elimination of pathogens, strengthens the immune system, cleanses the liver, and rejuvenates the adrenals.
Coconut Water — full of electrolytes and essential trace minerals, coconut water revitalizes the adrenals, cleanses the liver, and supports the lymphatic system. It is an essential adrenal tonic.
Lemon or Lime Water — Lemon or Lime water support cleansing, cellular hydration, and elimination. It makes revivifies water “living” and makes it more hydrating and nourishing for the liver and adrenals.
______________________________________________________________
Foods to Support Your Adrenals:
Apples — cleanse the liver and contain living water which makes them more hydrating. Red skinned apples contain more phytonutrients and liver rejuvenating properties than other apples. They provide bioavailable glucose to the body and nourish the adrenals.
Leafy Greens — contain important phytonutrients that rejuvenate the adrenal glands, restore the organs, and regulate the functioning of the body’s systems.
Potatoes + Sweet Potatoes —abundant in bioavailable glucose and amino acids, potatoes are antiviral and nourish the adrenals on a deep level. They have the ability to heal and reverse symptoms and chronic illness.
Adrenal Snacking: A Foundational Practice
Adrenal Snacking, also referred to as “grazing,” involves eating more frequently (every 1.5-2 hours) to provide the body with bioavailable glucose, critical to support the physiological functions of the organs. Glucose is the body's primary energy source, therefore it is common to crave sugar when your energy dips. Adrenal snacking supports and strengthens the adrenals, so they do not have to continually secrete adrenaline to release glycogen stores, which become glucose, from the liver to energize the body. Adrenal Snacking is a simple + foundational practice that will enhance your energy and transform your health. The quality of the snack matters. Choose whole fruits and vegetables. A powerful balanced snack includes apples, dates and celery - providing a perfect blend of glucose, sodium, and potassium.
______________________________________________________________
Wellness Rituals + Routines to Support your Adrenals:
Deep Breathing — breathwork is a simple yet profound practice that regulates the nervous system, alleviates stress, and supports the adrenals. It also promotes relaxation, deep sleep, and rejuvenation of the mind, body and soul.
Meditation — Reduces stress, calms the mind, and strengthens the adrenals, helping to heal adrenal fatigue.
Movement — Incorporate regular, moderate exercise into your routine. Movement like walking, swimming, and rebounding are amazing to alleviate stress without overtaxing your adrenals.
Yoga — Gentle yoga synchronizes breath and movement, connecting you deeply to your body and activating the parasympathetic nervous system, promoting relaxation.
Supporting your adrenals is going to be foundational in your health and healing. I am excited to see how you implement these tips into your daily rituals and routines and how your energy and health begin to transform!
