I often refer to stress as an overlooked root cause of dysfunction in the body. You can optimize your nutrition, take special care for your sleep, and participate in exercise, but if stress is left unmanaged, it can make healing a challenge and have numerous negative impacts on health. Although it’s easier said than done, finding ways to manage stress, create peace throughout your day, and actively relax are just as important for your health as any of the other lifestyle factors mentioned above! If left unaddressed, chronic stress may result in adrenal and HPA (hypothalamic–pituitary–adrenal) axis dysfunction and symptoms including low energy/fatigue, brain fog, frequent illness, difficulties waking up in the morning, insomnia, blood sugar disturbances, thyroid imbalances, cravings for salt, sweets, and caffeine, poor stress resilience, and more.

What is the HPA Axis? 

The HPA Axis comprises the hypothalamus, pituitary gland, and adrenal glands and regulates our response to stress with the goal of keeping homeostasis (i.e. balance) in the body. Several factors influence the HPA Axis including time of day, diet, and both physical and psychological stressors. Although there are several hormones involved in this feedback loop including Corticotropin Releasing Hormone (CRH) and Adrenocorticotropic Hormone (ACTH), we often think of cortisol, the body’s primary stress hormone that’s made by the adrenals, as being a driver of HPA Axis dysregulation. 

The Influence of Cortisol on Health 

Cortisol is a glucocorticoid hormone in the human body meaning it prompts gluconeogenesis, or the production of sugar from non-carbohydrate sources, in the liver. Excess production of glucocorticoids such as cortisol can result in hyperglycemia (high blood sugar) and insulin resistance. Changes in cortisol levels occur throughout the day - these fluctuations are referred to as “diurnal cortisol slopes.” When following a normal pattern, cortisol rises in the morning upon waking and slowly declines throughout the day. This variation in cortisol is important for overall health. Research demonstrates that flatter diurnal cortisol slopes are associated with poorer health and various disease states including: depression, fatigue, immune system dysfunction, and obesity with a strong link between cortisol and immune/inflammatory outcomes. Flattening/dysregulation of this cortisol curve, whether flat and high or flat and low, has been linked to negative health outcomes including diabetes, cardiovascular mortality, and unmodulated inflammatory response. Typically, a flat and high cortisol curve will be followed by a flat and low curve - this is when we will feel exhausted and burned out. 

Chronic stress is a primary driver of cortisol dysregulation. Sources of stress can come from our jobs, family, finances, or spouse, as well as our environment, diet, and lifestyle. Other causes of stress to the body that you may not automatically think are impacting your health include chronic infections, an inflammatory diet, sleep deprivation, sedentary lifestyle, over-exercising, excess weight, drinking too much alcohol, pollutants, toxins, and negative thoughts. 

Stress Got You Down? 

So, if stress (whether psychological or physical) is taxing your body and causing exhaustion, lack of motivation, trouble focusing and poor resiliency what should you do next? Here are some tips you may find helpful, and that I have found useful for myself when my cortisol was FLAT and LOW as a result of chronic, unmanaged stress. 

Prioritize Sleep

Aim for 7-9 hours of good, QUALITY sleep each night. Avoid exposing yourself to blue light and technology before bed (ideally, at least an hour before bed). Create an optimal sleep environment by ensuring you’re sleeping in a dark and cold room. 

Eat Enough

Make sure you are eating consistently and consuming three quality meals with protein, fat, fiber, and plants to support blood sugar balance and prevent added stress from inadequate energy intake. 

Focus on Nutrients

Stress depletes several key micronutrients vital for health. When feeling a lack of vitality and experiencing stress-related fatigue, focus on intake of B-vitamins, vitamin C, magnesium, potassium, and sodium. Amping up minerals with foods or adrenal cocktails will help support energy production see my Pomegranate Adrenal Cocktail recipe. Therapeutics such as Cordyceps, Asian Ginseng, Rhodiola, and Licorice Root may be helpful. 

Switch up Exercise

Focus on restorative and gentle movement. Strenuous exercises including long runs, HIIT, and cycling may exacerbate symptoms. Instead, participate in resistance training and using light weights, walking, yoga, and stretching. 

Optimize Circadian Rhythm

Get 15-20 minutes of light exposure first thing in the morning (preferably, before even looking at your phone). 

Work with a Practitioner

I’m incredibly passionate about helping you harness the stress response and restore resilience so you can live of life full of energy, vitality, and wellness. If you’re interested in learning more about how I can help YOU, apply for a FREE 30-minute call with me using this link and I will reach out to you via email to schedule our call!