Over time, sustained stress can exhaust the adrenal glands, which can affect all of your body’s major physiological processes.
While we can’t always control the circumstances in our lives, we do have some power when it comes to how those circumstances affect our health.
What are adrenal glands?
We have two adrenal glands consisting of a medulla and a cortex, and each sits atop a kidney.
The medulla triggers the “flight or fight” response and secretes adrenaline. Among other functions, the adrenal cortex secretes cortisol, a hormone that helps the body cope with the effects of stress.
Unfortunately, in our modern world, stress rarely abates. This constant stress prevents the relaxation response, the part of the cycle that helps blood pressure, digestive function, heart rate, and hormone levels return to their normal state.
This constant stress causes sustained cortisol output, which is linked with blood sugar and weight problems, compromised immunity, exhaustion, bone and memory loss, and heart disease.
Support your adrenal health
The adrenal gland burns through vitamin C, so be sure your diet includes plenty of vitamin C foods. Supplement with this vitamin when stressed.
Support your nervous system with B complex vitamins, especially if you’re below quota on foods like leafy greens, egg yolk, fish, and whole grains.
Instead of caffeinated beverages, which increase cortisol levels, enjoy herbal teas containing hawthorn berries and lemongrass to promote energy. If you can’t do without caffeine, green and black teas provide the amino acid l-theanine, which increases the feel-good hormones dopamine and serotonin and may reduce anxiety.
Stress is going to happen, so it makes sense to help your body cope with it in a healthy way. Build a strong foundation for stress support with a daily multivitamin/mineral supplement, and include omega-3 essential fatty acids to promote mental calm.
While we often associate magnesium with bone health, it also plays a critical role in helping to stabilize blood pressure in response to adrenaline: high levels of adrenaline use up magnesium stores. Studies also suggest that magnesium has an antidepressant effect in times of stress, something to consider when your mood is low as well as stressed out.
Adaptogenic herbs or adaptogens help your body adapt to stress by enhancing energy, improving mental relaxation and clarity, or improving sleep. Add these to your adrenal support strategy:
Ashwagandha helps to counteract many stress-induced biological changes, including changes in blood sugar and cortisol levels; it also supports cognitive function.
Rhodiola rosea increases resistance to biological, chemical, and physical stressors; it also boosts mental and physical performance.
Siberian ginseng increases physical endurance and increases the body’s ability to withstand stressful circumstances.
“The Adrenal Glands,” by Johns Hopkins Medicine, www.HopkinsMedicine.org
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Lisa Petty is a celebrity nutritionist and health expert for TV, radio and print, with a personal mission to helps others achieve vibrant health. She is an award-nominated journalist and author who has shared her unique perspective with thousands of people through her workshops, lectures, coaching, TV and radio appearances and throughout her extensive writing. She has written over 200 articles for major health publications, and is author of Living Beauty: Feel Great, Look Fabulous & Live Well, a modern guide to feeling younger at any age. Lisa has helped thousands of women to learn what they personally require to achieve vibrant health – and would be honored to help you, too!