Get clarity on what needs to change to help you to deal with stress and get your hormones tested.
The adrenals are located on top of the kidneys and are a part of the endocrine system that is strongly influenced by stress. Cortisol, norepinephrine and epinephrine are produced by the adrenal glands. Cortisol is released in times of stress, promoting a fight or flight response that stimulates the sympathetic nervous system. If a prolonged period of stress occurs, the adrenals become exhausted and in extreme cases, cortisol may be minimally released. The adrenal glands strongly depend on the thyroid, liver, pituitary and reproductive hormones. Therefore, the adrenal glands are the source energy of all other endocrine glands.
Proper adrenal function promotes stress management response (physical, emotional, internal or external stressors) and controls fluid balance, blood sugar levels, immune response and inflammation markers in the body. They produce hormones associated with overall energy, vitality and sex hormones such as DHEA, pregnenolone, estrogen, progesterone and testosterone for rebuilding/repair and aging.
When cortisol is released, it promotes more blood flow to the extremities, increases heart rate and increases pupil dilation to allow you to see crystal clearly. This sympathetic (fight or flight) response by the nervous system and brain results in temporarily decreased blood flow to the digestive organs so that you can run away. In times of chronic or prolonged stress, the sympathetic and parasympathetic systems are taxed. The body tries to regenerate itself in the consistent fight or flight reaction, resulting in a fatigued system. It then switches over to a more vegetative state (parasympathetic nervous system response). This can result in extreme fatigue, stress, trouble sleeping, lowered immune system and mood issues.
The three phases of adrenal fatigue are:
Acute stress: Alarm phase results in increased cortisol. This is the fight or flight response.
Prolonged stress response: Lower DHEA, normal to high cortisol surges. This is the resistance phase. Some people stay in this phase for years.
Exhaustion: This leads to chronic fatigue, low DHEA and low cortisol. Any time the adrenals are taxed, it is important to support the hypothalamic pituitary axis as it will affect other glands (thyroid, sex hormones and insulin release).
Cortisol levels can be tested through blood, urine and saliva. The most accurate results come from testing salivary cortisol in four different samples during the day to evaluate the cortisol curve. A normal curve should be higher in the morning and decrease at the end of the day. Some people’s curves can be flipped, causing extreme fatigue in the morning and trouble sleeping at night.
Cortisol also boosts the immune system. When you are sick with a cold or illness, mornings are often better than evenings because cortisol levels naturally decline in the evening.
Low cortisol symptoms include:
- Very fatigued, especially in the morning/hard to get up
- Difficulty handling stress
- Difficulty staying asleep
- Nervous energy
- GI issues
High cortisol symptoms include:
- Anxiety, nervousness
- Trouble sleeping and/or falling asleep
- Increased blood sugar levels
- Sugar/carb cravings
- Weight gain/water retention
- High blood pressure
- Digestive issues; stomach burning, irritable bowel, leaky gut
- Fatigue
- Memory/cognitive issues
- Decreased ability to handle stress
- Lowered immune system
- Thyroid issues
- Progesterone deficiency
What you can do to help reduce stress:
- Identify the symptoms, body connection and behaviors that are feeding the stress.
- Get clarity on what needs to change to help you to deal with stress and get your hormones tested.
- Make the necessary steps to help you adapt and manage stress – seek out help, acupuncture, herbs, mediation, regular exercise, diet and lifestyle changes.
- Eat an anti-inflammatory diet such as the Mediterranean Diet or Whole 30.
- Move more often than not – exercise regularly three to five times per week.
- Get plenty of sleep.
- Meditate regularly. Focus on deep breathing. Inhale for a count of eight, exhale for a count of 16 or do some grounding exercises (walk in the grass barefoot or sit under a tree barefoot).
- Maintain optimal health by improving your quality of sleep, energy and motivation with consistent action toward managing stress.
We are all surrounded with the daily stresses of life. It is essential to learn coping skills to help reduce the effects of stress on the body, get help when needed and do your best to manage a healthy lifestyle to help the body adapt to life’s challenges. FBN
By Christina Kovalik NMD, L.Ac.
Dr. Christina Kovalik NMD, LAc, The Vitality Doctor, is a naturopathic physician and acupuncturist specializing in hormone optimization, optimal health and vitality. She is a new Flagstaff resident, practicing since 2004, and opened her second location in Doney Park in 2020. For more information, visit thevitalitydoctor.com or call 928-863-6086.