If you’ve spent any time with us at Sandbox Fitness you’ve most likely heard the word cortisol tossed around. Because cortisol plays such a large role in our bodies, I want to take some time to explain where it comes from, and the purpose that it serves. Just like our bodies have mechanisms to help with digestion (and everything else), they also have adrenal glands to help respond to stress.

The adrenals are small glands that sit on top of your kidneys and regulate the function of every organ and tissue in your body to maintain homeostasis(balance) and keep you alive. Think of the adrenals as your own personal 911 team.

Commonly referred to as “the fight or flight” mechanism, their main purpose is to enable your body to deal with stress (whether it be physical, psychological, or emotional). The adrenals control our body’s response to every change in the external and internal environment and impact our sleeping patterns, food cravings, and metabolism.

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When we experience any kind of stress, our reactions are determined by the hormones released by the adrenals. If you were hiking and saw a bear, your adrenals would release hormones that would set the stage for your next move. But what some of us don’t know, is that something as small as the food we eat can also be a source of stress for our bodies. If you, for example consume a high carb meal, your blood sugar levels will spike, followed by a drop. The adrenals will then respond to the drop in sugar by releasing a stress hormone to mobilize glucose and stabilize your blood sugar levels.

In the primitive days, stress often involved having to run away from something or fight to save your life.
In today’s society, stress can include things like poor digestion, food sensitivities, relationship issues, financial concerns, sleeping issues, poor air quality, occupation, unseen wifi signals, etc. There’s a reason why you always hear health practitioners say “you need to minimize your stress levels”.
Because the sources of stress in our modern day society do not actually put us in a position that require us to “fight or flight” (unless hanging out with wild animals is a habit of yours), the adrenal hormones are constantly fluctuating. Usually, before the glands become underactive, the body responds first by over – stimulation which is caused by either a single intense stressor or by repeated stressors over time. If this happens too frequently, it actually results in exhaustion of the glands or “adrenal fatigue” causing them to be underactive. With this comes a laundry list of unwanted symptoms including:

  • adrenal fatigue puppy at sandbox fitness the best personal training gym in oakville ontariofatigue, feeling rundown or overwhelmed
  • insomnia
  • digestion issues
  • irritability
  • depression
  • difficulty bouncing back from illness
  • difficulty getting up in the morning (even if you got a good sleep)
  • feeling more awake in the evening than you do throughout the daycraving salty and sweet snacks

Under-active adrenals are very common and are often temporarily masked with alcohol, nicotine and caffeine. And heres the really good news – these temporary fixes also contribute to the problem leading to further deterioration.

Because of the fast paced lifestyle most of us lead, our bodies are almost always subject to some type of stress – whether we realize it or not. That means our adrenals are always being called on. If we can’t find strategies to minimize and control all of the sources of stress in our lives then its fair to say that we are all susceptible to some degree of adrenal fatigue.

But because I don’t like to be a debbie-downer, the good news is there are some things you can do to help get things back on track:

  • Avoid foods that are taxing on digestive system (which lead to stress on your adrenals):
    • caffeine
    • sugars and sweeteners
    • processed foods
  • Add foods / supplements that are easily digested, are nutritious, and have properties to heal your gut
    • coconut oil
    • almonds
    • flax seeds, pumpkin seeds, chia seeds
    • cruciferous vegetables (brussel sprouts, cauliflower, broccoli, etc)
    • avocado
    • grass fed meats
    • digestive enzymes
  • Focus on stress reduction
    • rest when you feel tired
    • get 8-10 hours of sleep each night
    • interval based exercise/ weight training
    • take time for yourself – do the things you love
    • seek support for any traumatic experiences you may have had
    • LAUGH as much as you can
    • leave your work at work
    • create a regular eating schedule
    • stop and smell the roses!

Adrenal Fatigue often goes undiagnosed because it is a collection of many signs and symptoms and there is no one-test method to confirm it. If you’re experiencing any combination of the symptoms I’ve listed I’d seriously consider making some of the lifestyle changes suggested above.

If this is you and your not sure what the next step is, drop us a line here and one of our professional personal trainers will help clear the fog!