Your adrenal glands play a critical role in your overall health. They are two small glands that sit just above the kidneys; they produce cortisol and adrenaline.
Our adrenal glands are responsible for many things that assist in regulating our body and hormones, including thyroid and reproductive hormones. They are also responsible for managing stress, control inflammation, regulate blood sugar and body fat, and balance electrolyte levels in our blood, among other things.
Cortisol is essential for our very survival; without it, we would perish. We want it to be in balance, neither too high nor too low. You may have heard that the stress hormone cortisol is harmful. However, while high cortisol levels are problematic, what could be equally or more detrimental is having low cortisol levels.
What causes adrenal dysfunction, you might wonder?
Constant stress puts a tremendous strain on our adrenals, but our modern-day lifestyles lead to a life of constant stress.
We’re always on the go with work, kids, household, lifestyle, social media, late nights, disrupted sleep, poor food choices, and so on. The adrenals are taxed, and when the adrenals are constantly pumping out cortisol to manage the stress, they eventually burn out, causing you to feel burnt out.
The symptoms below are our bodies telling us it’s too much and we need to stop.
Let’s look at some of the signs and symptoms of high and low cortisol.
Symptoms Of Low Cortisol
- Fatigue throughout the day
- Inability to handle stress
- Difficulty getting out of bed even after a long nights sleep
- Gaining weight, especially around the belly
- Low libido
- Overwhelmed by small tasks
- Easily annoyed, agitated
- Muscle soreness
- Increased sensitivity to noise and lights
- Anxiety
Symptoms Of High Cortisol
- Headaches
- Can’t sleep
- Craving unhealthy foods
- Anxiety
- High blood pressure
- Mood swings, depression, or irritability
- Increased thirst and frequent urination
- Changes in bowel movements
- A flushed face
- Rapid weight gain around the face, chest, and tummy.
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If you think your adrenal glands might be in need of some TLC, try some of the following suggestions.
Reduce stress
Are there areas of your life where you could scale back or keep to a minimum?
Turn off your devices
Shut down iPhones, iPads, laptops, facebook, instagram, and other social media accounts at least one hour before bedtime.
Learn to relax again
Wind down before bedtime by taking a relaxing Epsom salt bath or a nice cup of non-caffeinated calming herbal tea (chamomile, kava). Do 10 minutes of deep breathing, meditation, or writing
Invite Good Sleep
The adrenals require rest to heal, so aim to get to bed by 10 p.m. and work towards getting those elusive 7 – 9 hours.
Get outside in the mornings
If you can, expose your eyes to natural daylight to help stimulate your body in the morning. Cortisol is supposed to be at its highest in the morning, it wakes us up, and lowest at night helps us sleep.
Exercise a little more
Exercise with gentle movement, walking, stretching, yoga, swimming, and pilates are all simple options.
Eat a little better
At each meal, nourish your body with natural foods. Include protein, fiber, fats, and complex carbohydrates. Remove processed sugary foods from your diet; they add further stress to your adrenals, which are already overworked.
Reduce Caffeine
Try to avoid too much caffeine; it can be overstimulating. Reduce or limit yourself to one cup a day before noon, or substitute for green tea with L-theanine. This naturally occurring compound keeps jitters away.
Herbal remedies
Adrenal support with adaptogenic herbs like Ashwagandha, Reishi Mushrooms, Ginseng, Rhodiola Rosea, or holy basil. These may help nourish and restore optimal health by supporting mood and energy levels.
Nutrients
Essential nutrients to repair the adrenals, Vitamin C, B vitamins, Magnesium, Zinc, and Iron if you are low. Eat the foods that are nutritionally dense in these nutrients.
Water
Proper Hydration is essential for adrenal recovery. Some symptoms of dehydration can be Fatigue, Salt Cravings, Dry Mouth, Low Blood Pressure, Irregular Heartbeat, or just feeling unwell.
Remember that small changes can make significant improvements in how you feel, so be kind to yourself.