Worn out by stress? Support your adrenals.

Are you worn out by stress, feel tired but wired, struggle to wake up, unable to relax and have difficulty sleeping? You may rely on coffee and sugary foods to boost your energy, crave salt or sugar, have low mood and motivation and struggle to maintain your weight, particularly around the middle?

If you’ve answered yet to any of these questions, you might need support for your stress response and adrenal hormones.

We should feel alert upon waking and energised over the course of the day to help us rise to and meet the challenges of the day, gradually becoming tired into the evening to prepare us for sleep. Stress is unavoidable in today’s life with constant notifications on our phones, busy jobs, relationship troubles, financial worries, busy family life and trying to achieve a work-life balance. It is not so much the number of stressors we have, but rather how we process and manage it. 

The adrenal glands are small triangular shaped glands located on the top of the kidneys and act as our energy back-up system. Their role is to produce hormones such as cortisol, aldosterone, DHEA, androgenic steroids, adrenaline, and noradrenaline. These hormones help to regulate our metabolism, immune system, blood pressure, stress response, and sleep/wake cycle.

The adrenals work closely with the nervous system to quickly respond to changes in your life. When we are more active or under stress, our sympathetic nervous system (Fight or Flight) is activated and the adrenals release adrenaline and noradrenaline which enhance vigilance, alertness and attention, following this cortisol is released within 15-30 minutes. This is not a problem if stress is short lived, we should return to a parasympathetic state (rest and digest) which allows repair and digestion. If we are under long-term chronic stress this can lead to an imbalance, pushing our system into a sympathetic response too often, not allowing for periods of rest and repair. We can become desensitised to cortisol, resulting in low awakening cortisol and high cortisol in the evening, leaving us struggling to get out of bed in the morning and unable to sleep at night. Chronic stress can have an impact on our fertility, thyroid health, immune function, and digestion, along with increasing inflammation in the body.

Cortisol has a diurnal pattern which means it should be at its highest in the morning, making you feel energised on waking, and at its lowest in the evening, so that you can have a restful sleep. Sometimes these glands don’t respond to the nervous system in the right way when we need it, or that daily pattern is disrupted, so we may need to support it.

Furthermore, for women post-menopause, they take on the primary role of producing the sex hormones oestrogen and progesterone, so it is important they are adequately nourished to maintain optimum energy and hormonal function. 

How can we optimise our energy levels and reduce stress so we can be naturally healthy and productive, yet rested and recuperated? How can vitamins, plant extracts and other nutrients in supplements help?

The key to supporting your adrenals and reducing the impact of stress on the body is to implement diet and lifestyle measures to support you through the stress you encounter on a daily basis.

• Try to identify what pushes your stress buttons - write it down or talk about it.

• Reframe your mindset - Learn to be more present and appreciate the simple things in life. We recommend journaling and books on Japanese life philosophies such as ‘Kintsugi’ or ‘Japonisme’.

• Ensure a good evening and sleep routine. Sleeping well will preserve your energy for the next day, get into a routine and aim for 7-9 hours per night.

• Increase light exposure during the day (go for a walk, look out of the window at work) and reduce blue light exposure in the evening (use night-time mode on electronic devices, or try blue light blocking glasses).

• Try to make time every week for an activity you enjoy that relaxes you. It’s particularly good to include something that engages your senses by listening to music or having a hot bath with essential oils.

• Increase daily movement by walking or practising yoga. Daily movement can impact your mental state, release endorphins and relieve tension.

• Try meditation using apps such as Calm or Headspace or follow this simple breathing technique: - Inhale 4 counts - Hold 4 counts - Exhale 4 counts, aim for 5 minutes twice a day.

• Keep your blood sugar consistent to avoid energy dips - regular meals with good levels of protein and vegetables, but fewer carbs, processed foods and sugars.

• Manage your use of stimulants – not more than one cup of good quality coffee with breakfast. Opt for herbal teas such as chamomile, lemon balm, and green tea.

• Aim for 2-3 portions of oily fish (e.g. wild salmon, sardines, kippers) per week, or supplement with algal omega-3 if you are vegan.

• Increase green leafy vegetables – spinach, kale, chard, broccoli - which are rich in folate and magnesium needed for energy, nervous and energy support. Have at least 1 portion every day.

• Support methylation - include vitamin B12 and B6 rich food sources which include mainly meat and seafood. If you are vegan, we recommend taking a B12 supplement.

• Aim to include the following nutrients in your diet:

  o   B Vitamins: avocado, whole grains, liver, berries, green leafy veg, nuts, eggs, broccoli, cauliflower, daikon radish, mushrooms, salmon, meat, dairy.

  o   Magnesium: leafy greens, squash, pumpkin seeds, spinach, Swiss chard, sesame seeds, quinoa, black beans, cashews, sunflower seeds, daikon radish, cacao.

  o   Vitamin C: citrus fruit, kiwi, mango, papaya, pineapple, strawberries, raspberries, tomatoes, potatoes, cabbage, red pepper, kale, broccoli, chilli, parsley.

Prefer a powder? Adreno Intensive - supports energy and mental performance as an even stronger option. Easily mixed with water or blended into a smoothie.

There are lots of factors that can influence our energy levels, but supporting our body with the right nutrients and adjusting our lifestyle habits can provide benefits.