Adrenal Health
Your stress command center. The adrenal glands sit atop your kidneys and orchestrate the stress response - producing cortisol, adrenaline, and other hormones. Chronic stress can dysregulate this system, leading to fatigue, anxiety, and metabolic dysfunction.
What the Adrenals Do
Cortisol Production
Primary stress hormone. Regulates blood sugar, metabolism, inflammation, and circadian rhythm.
Catecholamines
Adrenaline (epinephrine) and noradrenaline from the medulla. Fight-or-flight response.
DHEA
Precursor to sex hormones. Often called the "anti-aging" hormone. Opposes cortisol effects.
Aldosterone
Regulates sodium/potassium balance and blood pressure. Part of RAAS system.
Sex Hormone Precursors
Make androgens that convert to testosterone and estrogen. Important post-menopause.
HPA Axis Integration
Hypothalamus-Pituitary-Adrenal axis. Brain tells adrenals when to produce cortisol.
The Cortisol Rhythm
Cortisol awakening response. Wakes you up.
Should be dropping through morning.
Should be much lower by evening.
Nadir at night for sleep.
Disrupted rhythm (flat, reversed, or erratic) indicates HPA axis dysfunction.
HPA Axis Dysregulation ("Adrenal Fatigue")
Chronic stress can dysregulate the HPA axis. Not technically "adrenal fatigue" but real dysfunction:
Early Stage (High Cortisol)
Wired but tired. Anxiety. Difficulty sleeping. Weight gain (especially belly). High blood sugar.
Later Stage (Low/Flat Cortisol)
Exhaustion. Can't wake up. Low blood pressure. Salt cravings. Poor stress tolerance. Frequent illness.
Reversed Pattern
Low morning cortisol, high evening cortisol. Can't wake up, can't fall asleep.
Associated Issues
Thyroid dysfunction, sex hormone imbalances, blood sugar issues, inflammation, immune suppression.
What Stresses the Adrenals
Psychological Stress
Work, relationships, finances, trauma. The brain can't distinguish mental from physical threat.
Blood Sugar Swings
Low blood sugar is a stress. Adrenals release cortisol to raise it. Roller coaster diet exhausts them.
Sleep Deprivation
Poor sleep raises cortisol. Elevated cortisol disrupts sleep. Vicious cycle.
Inflammation
Chronic infections, gut issues, autoimmunity all stimulate cortisol production.
Overtraining
Excessive exercise without recovery. Cortisol rises, DHEA drops, performance declines.
Stimulants
Caffeine, energy drinks force cortisol release. Masks fatigue while depleting reserves.
Supporting Adrenal Health
Reduce Stressors
Identify and address root causes. Boundaries, delegation, eliminating unnecessary stress.
Stabilize Blood Sugar
Protein with meals, avoid sugar spikes, don't skip meals when struggling.
Prioritize Sleep
7-9 hours. Consistent schedule. Dark, cool room. Avoid screens before bed.
Adaptogens
Ashwagandha, rhodiola, eleuthero, holy basil. Help modulate cortisol response.
Key Nutrients
Vitamin C (high concentration in adrenals), B5 (pantothenic acid), magnesium, zinc.
Gentle Movement
Walking, yoga, tai chi. Avoid intense exercise when depleted - it raises cortisol.