In my last post I gave a little background information on adrenal fatigue and HPA axis dysfunction. This time around, I want to offer some suggestions on how to heal adrenal fatigue and HPA Axis dysfunction. Understanding what is really going on in your body is an important part of the healing process. Always remember that your symptoms are not the problem, they are the signs that tell you there is something out of balance that needs your attention.  Medication and even some supplements can help alleviate symptoms, but the problem will still be there if the system isn’t healed. I believe that all symptoms and disease must be approached holistically, taking into account all contributing factors.

Here are some things you can do to heal adrenal fatigue and HPA Axis dysfunction:

Use lab tests to assess adrenal function 

If you have done the self-assessments and you suspect that you may have HPA axis dysfunction, consider having lab work done to confirm your findings. A lab kit can be sent directly to your home and you will collect saliva or urine samples to measure your cortisol levels at different times during the day. I absolutely love that people now have access to many different at-home testing options, but I do think it is necessary to work with a qualified practitioner to help you accurately interpret the results.  If you have questions about at-home testing or If you would like to learn more about the tests I use and recommend, I am more than happy to help. Book a call with me here. 

Start with small changes

I’m not going to lie, healing adrenal fatigue / HPA axis dysfunction takes work and time. Trying to do everything at once often leads to overwhelm and may make you want to give up. The healing process may take longer when implementing things little by little, but if you do it in a way that is manageable for you, you have a greater chance of success.

Below are some changes that I recommend. Implement them in a way that makes the most sense to you and your current circumstances.

Eliminate sugar, caffeine, and alcohol from your diet.

All three of these things can contribute to inflammation and/or impact your cortisol levels. This step alone can have a profound positive impact on your overall health. If eliminating all three at once makes you want to die inside (I get it, I am the ultimate coffee lover!) then choose the one that will be easiest to let go of. Get rid of that for 30 days and then add the next one. The goal is to be without all three of these things for at least 90 days. I am a big believer that these things can be enjoyed in moderation down the road, but the healing process has to be a priority before that can happen.

Make sleep your number one priority

Quality sleep is absolutely essential for the body to heal. I know for a lot of us (parents especially) night time is the only time we get to ourselves, so we are tempted to try to do all the things while the kids are in bed.  Check emails, catch up on our Netflix shows, read books, do chores, hang out with our spouse, shop online, work… you name it. Next thing you know it’s close to midnight and you are finally getting into bed. You’ve got to fight the temptation to fit it all in, and just go to bed. Get as much sleep as possible as often as possible.

Tend to your nervous system

As a society, we are extremely overstimulated. The food we eat, the environment we live and work in, the things we watch, etc… have our nervous system on high alert a lot of the time.  Taking regular timeouts from all the “noise” is so beneficial for your body, mind, and spirit. Choose an activity or practice that helps you deeply relax and “reset.” Yoga, Acupuncture, and massage are my favorites, but there are so many more. Find the one that you like best and do more of that!  Some suggestions:

  • Yoga
  • Meditation
  • Energy work
  • Deep breathing exercises
  • Heart Math
  • Walk in nature

Nourish your body

Eating is so much more than just a means to alleviate hunger. Your body needs specific amounts of macro (proteins, fats, carbs) and micro (vitamins, minerals) nutrients in order to function optimally. These values will vary from person to person but there are some general rules that everyone can benefit from.

  • Eat a lot of vegetables
  • Eat complex carbs (whole grains, starchy vegetables) instead of refined carbs (sugar, flour, etc..)
  • Eat good fat (olive oil, avocado, raw nuts)
  • Eat quality protein (organic, pastured, grass-fed)

Address all sources of stress

Stress is the main cause of HPA Axis dysfunction and it comes in many different forms. It is important that you are addressing all the sources to fully heal. I wrote a little bit about other sources of stress in this post, and here is a quick snapshot of things to consider.

  • Structural Stress – unhealed injuries, spinal misalignment, tight muscles
  • Biochemical stress – food sensitivities, inflammation, leaky gut, pathogens
  • Mental/emotional – overwhelm, lack of boundaries, unhealed trauma, lack of a sense of purpose, tough relationships

To fully address all sources of stress, you will likely need outside help from others such as acupuncturists, healers, chiropractors, therapists, nutrition coaches, your family, and friends. Do not think you have to go about your healing process on your own. The community and helpers you surround yourself with can encourage your healing in ways you never thought possible. Get the help you need and deserve.

As you implement these things, your lifestyle takes on a different shape that helps support healthy adrenal and HPA axis function ongoing. The more you are able to do, the quicker the process will be, but be sure to do it in a way that is sustainable and practical for you.

Which do you plan to implement first?  Send me a DM on Instagram and tell me all about it.