If you are just joining me, this post is part of a series of posts on HPA Axis dysfunction. To get yourself up to speed it will be beneficial to refer back to my previous posts:

 How to tell if you have HPA Axis dysfunction (adrenal fatigue)

How to heal HPA Axis dysfunction naturally

Today I want to talk about what NOT to do if you think you have HPA Axis dysfunction.  I really wanted to touch on this because there are things that are considered healthy, that aren’t necessarily good if you happen to have HPA axis dysfunction.

Recall that HPA axis dysfunction is generally caused by periods of prolonged stress. In order to properly heal HPA Axis dysfunction, you must address all sources of stress and avoid activities and substances that contribute to your stress. Here are a few things you should not do if you think you have HPA Axis dysfunction.

Do not: Engage in high intensity or endurance exercise 

Exercise is stress. Most often it is positive stress and has tremendous health benefits, but if you are taxing an already overstressed body, the effects of exercise may be diminished or even detrimental. This, of course, depends on the type of exercise that you are doing. High intensity and endurance exercise should be avoided if you have or think you may have HPA Axis dysfunction.

A common symptom of HPA axis dysfunction is weight gain which often leads people to believe that they are either eating too much, not exercising enough, or both. However, When you have HPA axis dysfunction, exercising more and eating less will only make the problem worse and will not have any positive impact on your weight.

So, if you are a CrossFitter, marathoner, or Orange Theory lover who suddenly feels like the workouts stopped working, you’re not toning up, or you feel like you’ve been hit by a bus in the hours following a workout, It would be wise to take a break from these activities for a while.  Trust me I know how hard this can be!  I absolutely love CrossFit and Orange Theory workouts (not marathons though…I loathe distance running LOL), but I’ve discovered that they aren’t something I can do on a regular basis. Now I just mix them in when I feel like I need to get my butt kicked a little.

Instead, do this: Make the majority of your workouts low intensity and low impact. Activities such as walking, yoga, pilates, and Barre are good options. Let go of the idea that you have to kill yourself to get a good workout. Movement is what matters, not calories burned. You may actually find that you lose weight by exercising less.

Do not: Try Intermittent fasting or skip meals

Intermittent fasting can be great for some people but for those with HPA Axis dysfunction and irregular cortisol levels, it may not be the best choice. When you go without food for extended periods of time, blood sugar levels drop and your body perceives this as a stressor. It responds as it would to any other stressor, culminating in an increase in cortisol production. Since HPA Axis dysfunction is the result of excessive or abnormal cortisol production, this makes the problem worse.

Instead, do this: Pay close attention to your feelings of hunger and eat when they arise. Avoid letting yourself get to the level of hangry. Also, monitor your macro balance. You want to have a good mix of fat, protein, and carbohydrates every time you eat. It may take some experimentation to figure out the right ratios for your body, but after a meal, you should feel satiated and energized, and not feel hungry again for 3-4 hours. (This will depend on activity levels as well, but a well-balanced meal should keep you fuller, longer)

Do Not: Take random supplements to try to fix the problem

When the symptoms of HPA axis dysfunction start to manifest it is tempting to go looking for supplements or remedies to make them go away. While I am a huge proponent of supplements, I find that they are often viewed in the same manner as medications as a quick way to find relief. Supplements can help for sure, but they are exactly that, supplements.  If nothing else changes (your stress is still through the roof, you’re not sleeping, exercising, or eating well) then supplements are not going to be the magic bullet that makes your condition go away.  They must be used in conjunction with other lifestyle changes to truly help your body heal.

Aside from basic a few basics such as vitamins, minerals, omegas, and probiotics that are needed for basic health maintenance, in most cases, I prefer to use other supplements and/or herbal remedies as a last resort and as an adjunct therapy to lifestyle modification.

Instead, do this: Dial in your diet, sleep, exercise, and stress reduction techniques first. Most of these things are free and can be enough to help your body heal on its own. Work with a qualified practitioner to determine the necessity of other supplements or herbal therapies.

Do not: Ignore your symptoms

It can be really easy to write off symptoms of HPA axis dysfunction as “normal” simply because you have had them for a long time and are no longer bothered by them. Symptoms are always a sign that something is out of balance and the imbalance occurs long before the symptoms even appear. So, the longer you ignore your symptoms, the worse the problem gets.

Please, for the love of all that is holy in this world, do not ignore your symptoms!

Instead, do this: Take an honest inventory of how you feel on a daily basis or even talk to friends to see if they experience any of the things that you do. Are there things that feel “off?” Are you more tired than you think you should be? Are your periods irregular? Do you get sick often? Pay close attention to all of these things as they are your body’s way of telling you that something is up.

There is so much that you can do on your own, and for very little cost to improve your health and heal HPA Axis dysfunction. And, there is great power in even the smallest changes. Take action and commit to your health each and every day and you will be amazed at the results.  I want you to feel your best and I am happy to help in any way that I can. Feel free to send me a DM on Facebook or Instagram if you have any questions.

Stay healthy, my friend!