Struggling with Stress?
Feeling caught in a storm and unable to cope?
Nourishing Your Adrenal Glands and Nervous System: A Guide to Managing Stress Naturally
In the whirlwind of modern life, stress has become an unwelcome companion for many of us. Whether it's the relentless demands of work, family pressures, or the constant barrage of social media and societal expectations, stress seems to lurk around every corner. But did you know that deep within your body lies a duo of unsung heroes, the adrenal glands, which play a pivotal role in managing your stress response?
Sitting on top of your kidneys are two glands, the adrenals, which orchestrate a symphony of responses, from controlling your stress levels to influencing your immune system. They are one of your body's frontline defence systems and respond extremely quickly when danger threatens.
The Fight or Flight Mechanism: A Survival Strategy
Think of your adrenal glands as the conductors of your body's 'fight or flight' orchestra. When faced with a perceived threat, whether it's a looming deadline or a tense confrontation, these glands spring into action. They release a surge of hormones, including cortisol, to sharpen your focus, boost your energy levels, and prepare your body for action. Historically, this response was crucial for survival, enabling our ancestors to flee from predators or confront challenges head-on. However, in today's fast-paced world, our stressors are often chronic rather than acute and we often find ourselves trapped in a cycle of relentless stress.
Recognising the Signs of Adrenal Stress
The toll of chronic stress on our bodies can manifest in many ways. From sleep disturbances and mood swings to weight gain and immune dysfunction, the signs of adrenal stress are as varied as they are pervasive. If you find yourself nodding along to any of the following symptoms, it might be time to give your adrenals some much-needed TLC:
Difficulty falling asleep and waking unrested
Feelings of anxiety or depression
Irritability or mood swings
Poor concentration and memory fog
Digestive disturbances and gut issues
Cravings for sugar, carbs, or fatty foods
Afternoon energy crashes accompanied by cravings
Unexplained weight gain, especially around the midsection
Frequent illnesses or weakened immune system
Hormonal imbalances and fertility issues
Taking Charge: Strategies for Nervous System and Adrenal Support
Nervous system restoratives like St John’s Wort and Skullcap help to nourish the nervous system and build resilience. St John’s Wort is a proven antidepressant for mild to moderate depression but shouldn’t be taken with certain medications (blood thinners, contraceptive pill, lithium, other antidepressant medications). Skullcap offers a safer option and helps to quieten and overactive mind. A typical dose of either of these would be 3ml day of the tincture, but please check if you are on any medications before starting herbal supplementation.
Adrenal tonics, or adaptogenic tonics, build energy levels and stamina. They have a general all-round tonic effect on the body, improving the body’s stress response, immune health and cognitive function. There are many plants in this category such a Ashwagandha, Shatavari, and Reishi. Ashwagandha reduces anxiety, promotes healthy sleeping patterns and reduces musculoskeletal inflammation. Shatavari is a cooling, female reproductive tonic, particularly beneficial if you have any menstrual disorders or are transitioning through the menopause. Reishi is a medicinal mushroom particularly indicated for supporting immune health. There are many adaptogens and it is worth while reading about the uses of each to find the most appropriate one for you.
Embrace Relaxation:
Make relaxation a non-negotiable part of your daily routine. Explore mindfulness, meditation, or other stress-reducing practices to signal to your adrenals that it's safe to dial down the stress response. Herbal teas can form an important part of this and give you space to focus and unwind. Relaxing teas can soothe the stresses and strains of the day and offer a quite moment of peace. Try Lemon Balm or Lime Flowers as delicious alternatives to caffeine.
Limit Caffeine:
Cut back on caffeine consumption to reduce the strain on your adrenal glands. While it may provide a temporary energy boost, excessive caffeine can exacerbate adrenal fatigue in the long run. If you must have some caffeine try Green Tea. It contains a smaller amount of caffeine than regular black tea, but also has a constituent called l-theanine which offsets the negative effects of caffeine.
Stabilise Blood Sugar:
Keep your blood sugar levels stable by eating regular, balanced meals rich in whole foods, protein, healthy fats, and fiber. Avoid skipping meals or relying on sugary snacks to prevent spikes and crashes. Including Cinnamon in your diet can help balance blood sugars- why not try adding some to your porridge or oats in the morning? 500ug chromium picolinate can also be taken as a supplement to support blood sugar regulation.
Exercise Wisely:
Engage in regular physical activity to support overall health, but avoid over-exercising, which can further stress your adrenals. Focus on moderate-intensity workouts that promote relaxation rather than excessive strain. Listen to your body and work with your hormonal cycles and energy levels. A 15 minute brisk walk to your favourite music can be more beneficial than you might think.
Prioritise Sleep:
Cultivate good sleep hygiene by creating a conducive environment for restorative sleep. Aim for 7-8 hours of quality sleep each night to allow your adrenals time to recharge. Try to create time before bed where you don’t look at screens. Have a bath with a few drops of lavender essential oil, or try reading or listening to audiobooks before bed. If you are struggling to sleep at night try Passionflower (1-3ml tincture) before bed. 50-100mg elemental Magnesium before bed can also aid a restful sleep.
Get into Nature:
The positive effect of being outside in Nature is well documented for improving your mental health. Find your local park or get out into the countryside. Pay attention to the stage of the season and take time to notice details in the plants. Connecting back to the rhythm of the earth by doing this can be a great way to reset your cortisol levels.
Forest bathing can increase feelings of calm and relaxation through mindful movement
Listen To Your Body:
Your adrenal glands and nervous system play a vital role in navigating life's ups and downs, but no one is invincible. By adopting holistic strategies for stress management, you can support your body in the face of adversity, but do not ignore the warning signs your body is trying to tell you. Sometimes we need to recognise when the load we are carrying has become unsustainable, and put something down. Ask for help, learn to say “no, thank you” or make change in your life to prioritise your health. You are worth it.
“Your energy is your most precious currency. Choose carefully how, and on who, you spend it.”