Feeling tired is the new normal;

with our constant on-the-go schedules, it’s become part of the human experience. But if you are so fatigued that you wake up feeling tired, suffer from sleep problems, brain fog, generalized aches and pains, allergies, inflammation, and cravings, you may be suffering from adrenal fatigue, or more accurately, adrenal dysfunction, which is part of a larger problem called hypothalamic-pituitary-adrenal axis (HPA axis) dysfunction. Whatever you call it, stress is at the root of it.

In the most basic terms, HPA axis dysfunction is the result of prolonged chronic stress. The adrenals are two small glands located on top of the kidneys, and together with the hypothalamus and pituitary glands they form the HPA axis, which forms a large part of the endocrine system and is responsible for regulating digestion, mood, immune system function, metabolism, and energy levels. It is also responsible for the body’s stress response, a complex system that operates on feedback loops as stressors come and go. If the immediate threat, whether physical, mental, or emotional, never goes away, the delicate balance of this system and the hormones it produces is disrupted. Left uncorrected, health issues arise, including excessive cortisol and adrenaline release, elevated blood sugar, inflammation, breakdown of muscle, weakened bones, poor immune system function, inhibition of reproductive function, and more.

Supplements 

• Adaptogenic herbs such as astragalus and rhodiola help your body better cope with stress.

• Phosphatidylserine (PS) blocks the harmful effects of cortisol and can counteract stress-induced activation of the HPA axis, reducing cortisol levels.

• Consume 2,000 to 5,000 milligrams of vitamin C daily. Your adrenal glands burn through vitamin C when you are stressed, and depletion of vitamin C is related to HPA axis dysfunction.

• Four to six grams per day of a quality fish oil helps reduce the inflammation associated with chronic stress.

• A B-complex supplement that is high in B6 and pantothenic acid, both of which tend to be severely depleted in HPA axis dysfunction and are necessary to make adrenal hormones.

• Licorice root extract at 200-400 mg daily reduces the half-life of cortisol and allows it to be broken down at a slower rate by the body. Note: Licorice root may increase blood pressure, which tends to be low in people with adrenal dysfunction. Take caution if you have high blood pressure.

Nutrition

Addressing your diet will go a long way to getting you back on track and restoring balance within the HPA axis. While attempting to recover a sense of balance, you’ll need to begin by eliminating items from your diet that tax the system and cause inflammation.

Avoid excessive sugars and refined carbohydrates. The blood sugar spikes and insulin response caused by these foods stress the body and contribute to inflammation. Focus on consuming plenty of nutrient dense foods that will support a healthy blood sugar balance: vegetables, healthy fats, and quality protein from naturally raised animals. Avoid stimulants such as caffeine. When consumed regularly, caffeine causes elevated adrenaline levels, increasing the levels of stress hormones. Eliminating them for a period of time will give your system a much needed break.

Hydrate properly, and do not substitute your water intake with soda, juice, or energy drinks. Aim for the seemingly small changes that will have a big impact.

Lifestyle

Start by focusing on something you’re doing this second (hopefully!). Breathe. Deep breathing has been scientifically proven to positively affect your heart, brain, digestion, and immune system. When you have high levels of stress, you’ll notice that your breathing tends to be shallow. Slow down and take a few focused, deep belly breaths whenever you notice this occurring.

Because excessive cortisol interrupts your natural circadian rhythm, make sure you’re getting enough sun exposure, especially in the morning. This simple act will help maintain a proper circadian rhythm and sleep cycle.

Put your phone down, unplug for a bit, and replace some of the time you spend in front of a screen with downtime, whether it be a meditation practice, a walk outside, a gentle yoga practice, or simply sitting quietly and breathing.

Repeated stress has a cascading effect that can spiral out of control if left unaddressed. Repairing and restoring a sense of homeostasis to your HPA axis is crucial to regaining vibrant health. The strategies outlined may be simple, but they have a compounding effect when used together. Simultaneously implementing a few of the above recommendations will allow your body to be much more capable of handling and recovering from stress.

Restoring Balance to Your HPA Axis

There are a few key ways to repair the damage from the chronic stress associated with modern life and restore balance. Focus on removing the things that tax your adrenals while paying special attention to nourishing your body and emotional well-being.