This will be the final piece in our discussion of adrenal fatigue and cortisol dysregulation. To reread our earlier discussions start here.
We talked about how there isn’t really a blood test to effectively diagnose the condition. Since cortisol levels change according to your circadian rhythm- we need to get a number of measurements throughout the day. Some practitioners measure salivary cortisol at four set times over a 24 hour period..
The easiest and often most accurate way to diagnose cortisol dysregulation is by reviewing symptoms. This is often done by filling out a questionnaire. There are many really good questionnaires out there. If you are interested in reviewing your symptoms you can use my checklists here or feel free to contact me.
To make matters even more confusing, when your cortisol is dysregulated you can experience symptoms of high cortisol, low cortisol or both.
The most obvious symptoms of cortisol dysregulation are trouble falling asleep or staying asleep, early waking, feeling anxious, stressed, or overwhelmed, and mood swings.
The real question is – what can you do about dysregulated cortisol?
The answer is – a lot!
To be honest – healing from cortisol dysregulation isn’t a quick fix and there isn’t a magic bullet.
Deciding to care for your adrenals can be transformative. It is a real invitation to examine your life and make changes for the better. It is an opportunity to create better habits surrounding food, sleep, and stress management.
For those with high cortisol the focus should really be on learning ways to manage daily stresses. For those with adrenal fatigue the focus should be on learning to identify energy leaks in your life and finding ways to stop the energy drain. (I love using EFT for both these scenarios. Click here for more info)
That being said – sometimes just a few simple changes can make a real difference.
Here are my top recommendations for regulating cortisol and healing your adrenals:
Meditate!!! Use your breath to spark healing in your body. Breathing calmly sends a message of relaxation to your body – like an island of calm in a sea of stress. The more you practice the larger this island of calm becomes. To learn more about how to easily incorporate meditation into your life click here and here.
Sleep!!! If you can :-). Try to maintain a regular bedtime (before midnight) and waketime.
Change your diet:
Maintain stable blood sugar levels. That means preventing spikes in your blood sugar by cutting out refined sugar and carbs that are converted quickly into glucose in your blood. And that also means not skipping meals which can cause blood sugar dips.
Aim for at least 3-5 vegetables per day. Choose different colors. You can include sprouts and seaweeds (especially good for low cortisol) .The nutrients and antioxidants help protect you and nourish you.
Add in essential fatty acids like Omega 3.
Salt – people with low cortisol often crave salt. Use sea salt mixed with kelp to satisfy those cravings. But be careful – too much salt isn’t good for high cortisol.
Add supplements: There are many supplements & herbs that can be helpful but remember – the real change happens when you change your daily habits.
Vitamins: B complex in the am, Minerals: Magnesium Citrate 400 mg before bed.
Herbs: Most practitioners recommend adaptogenic herbs to heal the adrenals. There are lots of possibilities. The go-to herb for both high and low cortisol is ashwaganda. You can also choose an adrenal supplement that offers a combination of adrenal adaptogens.
Try acupuncture!! Acupuncture is great for reducing stress and regulating the endocrine system. That means that acupuncture can help bring your cortisol back to its sweet spot. I have been using a new acupuncture protocol that has been almost miraculous in helping people heal their adrenals. One client called me the day after a treatment to share that after months (and maybe years) of sleeping just 3-4 hours and then waking for the day – she actually slept 7 hours straight. What a gift!
To hear more about using acupuncture to heal your adrenals or to create a personalized plan to get your adrenals back on track contact me.
