Adrenal fatigue is alarmingly prevalent in our modern world, and after 15 years of working with and coaching women, I can confidently say that nearly every woman I’ve worked with is somewhere between stage two and four of adrenal fatigue. Chronic stress has essentially become the new norm, and it’s wreaking havoc on our health.
Our bodies weren’t designed to withstand chronic stress. They were meant for brief, intense bursts of stress followed by periods of rest and recovery. Unfortunately, many of us aren’t getting that necessary respite, and our adrenal glands—the glands responsible for secreting stress hormones—can’t keep up with the constant demands placed on them.
When cortisol production spikes in response to stress (typically in stages 1 and 2), it leads to a range of symptoms, including increased anxiety, a racing mind, disrupted sleep, weight gain, and digestive issues. Over time, as the body’s ability to produce cortisol becomes depleted (stages 3 and 4), we experience adrenal insufficiency, which can result in inflammation, immune dysfunction, insomnia, depression, and, most notably, extreme fatigue.
The health complaints most of us face today—fatigue, weight gain, sleep disturbances, hormonal imbalances, skin issues, anxiety, depression, and mood swings—are all signs of cortisol imbalance. Cortisol promotes inflammation, suppresses the immune system, and hinders the body’s ability to recover. When your body is in a constant state of fight or flight, your immune function drops, inflammation rises, and weight loss becomes nearly impossible because cortisol triggers fat storage and messes with insulin sensitivity.
Unfortunately, many have poorly functioning adrenals, and they don’t even realize it. As a result, they struggle with things like weight loss resistance, trouble sleeping, afternoon energy slumps, and an overall sense of being “at capacity.” The fact is, many people are living in a constant state of stress and don’t know how to reset and restore balance to their adrenal glands.
Here are some of my favorite ways to support adrenal health:
1. Breathing: Most people have dysfunctional breathing mechanics. The quality of every breath you take either moves your body toward fight-or-flight (survival) mode or rest-and-digest (repair) mode. Learning proper breathing mechanics and practicing them regularly can significantly lower stress and help heal the adrenal glands. Deep, diaphragmatic breathing signals your body to relax, which is critical for reducing cortisol levels.
2. Processing Emotions: Repressed emotions are a major offender when it comes to triggering the nervous system. If emotions are not processed, they can keep the body stuck in a stress response. One of the most effective ways to lower stress and promote adrenal healing is learning how to process and release emotions rather than bottling them up.
3. Regulating Blood Sugar: Many people don’t realize that skipping meals or eating unbalanced meals leads to massive blood sugar spikes and crashes. This is one of the biggest physical stressors on the body. Balancing your meals with protein, healthy fats, and complex carbohydrates helps stabilize blood sugar levels and reduces the stress placed on your body.
4. Mindset Work: Your thoughts directly impact how you feel. A mind that is hardwired to catastrophize or expect the worst can wreak havoc on your adrenal glands. Chronic worry and negative thinking lead to continuous cortisol release, making it much harder for your body to heal. Rewiring the brain to think in a more balanced, optimistic way is crucial for healing the adrenals and overall stress reduction.
Once I realized that chronic stress was the root cause of many of my health issues, and now understanding that it’s at the root of most health issues, I can confidently say that the practices I’ve mentioned above are some of the most effective strategies for adrenal healing. These are the methods that I see truly move the needle when it comes to lowering stress, balancing cortisol, and restoring adrenal health.
If you’re ready to dive deeper into how to breathe properly, process emotions, and eat in a way that balances your blood sugar, I’d love for you to join me in January. I’ll be guiding a group through my Mind-Body Reset program, NEW YOU—an experience I only run once a year. Space is limited, so if you’re ready to start healing your adrenals and reclaim your energy, don’t wait to sign up!
