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Habits That Support & Heal Your Adrenal Glands

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The adrenal glands are small glands that sit on top of the kidneys yet despite their size they hold the big responsibility for producing hormones that regulate our:

  • Stress Response

  • Sexual Development and Function

  • Blood Pressure

  • Imm-You-Ne System

  • Metabolic Health

  • Sodium and Potassium Balance

When the adrenal glands are overworked, they bear the brunt of our stress, triggering a cascade of physiological responses that can profoundly impact our well-being.

Our adrenals play a crucial role in the body's stress response by releasing hormones like cortisol and adrenaline. However, chronic stress can lead to an overproduction of these hormones, taxing the adrenal glands and disrupting their delicate balance.

This prolonged state of overstimulation can contribute to fatigue, impaired immune function, disrupted sleep patterns, and even hormonal imbalances. The constant demand for stress hormones not only affects the adrenal glands' ability to regulate our response to stress but can also take a toll on various bodily systems, creating a ripple effect that may impact our overall health and resilience.

Long Term Stressors That Affect The Adrenals:

  • Sleep Deprivation

  • Blue Light

  • Toxins

  • Emotional or mental stressors

  • Undereating

  • Leaky gut

  • Heavy metals

  • Parasites

  • Lyme + Coinfections

  • Stealth pathogens

  • Food Sensitivities

  • Trauma

  • Glyphosate

  • Toxicity

  • Mold

All these and much more can produce long term stress on the adrenals leading to what is referred to as adrenal fatigue/ hypofunction/ mitochondrial dysfunction.

Symptoms include low blood sugar, fatigue, dizziness and weakness, brain fog, slow starting your day in the A.M., salt cravings, PMS and menstrual problems, and feeling tired throughout the day and/or wired but tired at night.

How To Support Your Adrenal Glands Going Forward

Habits that support adrenal glands

In order to nourish the adrenal glands there must be big changes implemented in nutrition, emotions, exercise habits, mindset, sleep patterns and more.

In regards to sleep in particular begin with making adjustments at night rather than the morning by going to bed at the same time every night (as tempting as it seems try to avoid binge watching your favorite show.) Set your alarm and getting up at a consistent time every day. Remember that your body likes consistent rhythms and functions better when you stick to one. When you get up around the same time every day it sets up your circadian rhythm on the right foot. Another great way to support your circadian rhythm is to expose yourself to sunlight on your pupils early in the morning as you wake up.

When you wake up in the morning drink a tall glass of water with a pinch of pink himalayan sea salt for adequate amounts of sodium + minerals. Taxed adrenal glands usually equate to low sodium in the body which is why it's not uncommon for those struggling with adrenal fatigue to crave salty foods.

While it's important to listen to your body it's equally important to make sure you are fueling your body with the right foods. Table salt is devoid and stripped of essential minerals so opt for high quality himalayan sea salt.

During your day incorporate diaphragmatic deep belly breathing to stimulate your parasympathetic nervous system (we are often too much in the sympathetic!) which has been shown to lower cortisol levels. When you do exercise swap out intense exercise for more gentle and low impact movement like walking, stretching, pilates, and more. Give the adrenals a break from that high impact exercise and opt for gentle movement for a season instead to allow them to rest and recover.

When it comes to nutrition you'll want to consume meals every 2-3 hours and aim to stabilize your blood sugar. Do this by swapping that carbohydrate rich meal for a balanced meal with protein + healthy fats + complex carbs to bring stability to blood sugar, reducing excess cortisol, and allowing the adrenal glands to do their job in a more balanced state. Avoid overeating and undereating and especially eating on-the-go relying too much on granola bars, protein shakes, and packaged foods.

The adrenal glands have a remarkable relationship with vitamin C. These small glands utilize vitamin C in higher concentrations than any other organ in the body, emphasizing its pivotal role in supporting adrenal function. Vitamin C is essential for the synthesis of cortisol and adrenaline, the stress hormones produced by the adrenal glands. In times of stress, these glands experience increased metabolic activity, and the demand for vitamin C rises significantly. This vitamin not only aids in hormone synthesis but also acts as an antioxidant, protecting the adrenal glands from oxidative stress caused by the production of stress hormones.

Ensuring an adequate intake of vitamin C through a balanced diet or supplementation is crucial for supporting the adrenal glands' resilience and maintaining a healthy stress response.
Supplements that nourish adrenal glands

Nourishing the adrenal glands through targeted supplementation is a key strategy for healing them, especially in times of heightened stress. A comprehensive approach includes B-complex vitamins, essential for energy production and mitigating stress's impact. Phosphatidylserine, a phospholipid, aids in regulating cortisol levels, promoting a more balanced stress response. Essential minerals like zinc and selenium play vital roles in adrenal function, supporting hormone synthesis. Probiotics contribute to gut health, crucial for the absorption of nutrients and the modulation of stress-related inflammation. Magnesium, often dubbed the "relaxation mineral," helps regulate the body's stress response and promotes muscle relaxation.

Combining these supplements provides a holistic approach to nourishing the adrenal glands, promoting resilience, and supporting overall physiological balance.

Lastly, addressing root cause issues that are often the BIGGEST stressors (besides the emotional stressors). In my practice I see things like heavy metals, molds, parasites, stealth pathogens, and more as some of the biggest underlying problems that conventional doctors aren't picking up and addressing leaving so many wandering from doctor to doctor seeking answers to their problems.

These are things that all create a great deal of inflammation all throughout the body and things we pick up along the way that our body becomes overwhelmed with and then begins to shout at us. If ignored it begins to scream at us with symptoms we cannot ignore and in the midst of it the adrenals remind us we need help!

Incorporate each of these daily to provide nourishment and healing and balance to the body once again! Healing the adrenal glands is possible but it takes time, consistency, and a willingness to address root cause issues that may be holding you back.


Stefanie is a Holistic Health Practitioner specializing in Bioenergetics, Holistic Nutritionist, & Functional Medicine Health Coach who specializes in chronic illness, whole body detoxification, addressing Lyme + Co, digestive dysfunction, fatigue, autoimmunity, functional nutrition, mold illness and more.

Holistic Health Pracitioner

She is available for one-on-one appointments to support you throughout your entire healing journey.

If you are interested in working with Stefanie reach out to learn more about how partnering with me can help you along your healing journey.

Want to learn more about my services and how I can help you? You can browse my website to learn more!

Together we thrive!



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