The adrenal glands, two small but powerful organs that sit on top of your kidneys, are essential for managing your body’s response to stress. These glands produce key hormones like cortisol, adrenaline, and aldosterone, which regulate your metabolism, immune system, blood pressure, and response to stressful situations. However, when faced with prolonged stress or trauma, your adrenal glands can become overworked and eventually burnt out.

What Happens to Your Adrenal Glands During Trauma?

When you experience ongoing stress, your adrenal glands work overtime to produce stress hormones continuously. In the short term, this is necessary for survival, but over time, it can lead to adrenal fatigue or burnout.

During trauma or chronic stress, the following occurs:

1. Cortisol Overproduction: Prolonged stress causes your adrenal glands to produce excess cortisol, the stress hormone. While cortisol helps manage stress by providing energy and regulating inflammation, consistently high levels can lead to anxiety, insomnia, weight gain, and a weakened immune system.

2. Adrenaline Overload: The release of adrenaline is part of the “fight-or-flight” response. During traumatic events, this hormone keeps you alert and ready to act, but constant adrenaline spikes can leave you feeling drained and jittery.

3. Adrenal Fatigue: Over time, the adrenal glands become less efficient at producing cortisol, leading to adrenal fatigue. This condition is marked by extreme exhaustion, difficulty handling stress, and reliance on stimulants like caffeine or sugar to get through the day.

Signs Your Adrenals Are Burnt Out

When your adrenal glands are burnt out, you may notice a variety of symptoms that affect both your physical and emotional well-being. Some key signs include:

1. Extreme Fatigue: You may feel exhausted all the time, even after a full night’s sleep, and struggle to make it through the day.

2. Difficulty Waking Up: Despite plenty of rest, getting out of bed in the morning feels nearly impossible.

3. Cravings for Salt or Sugar: Craving salty foods is common due to the adrenal glands’ role in regulating sodium, while sugar cravings often arise as your body seeks quick energy.

4. Reliance on Stimulants: You might depend on coffee, energy drinks, or sugary snacks to keep your energy up throughout the day.

5. Heightened Anxiety and Stress: You may feel more anxious, overwhelmed, and irritable, as minor stressors become difficult to manage.

6. Sleep Disturbances: Trouble falling or staying asleep is common, and you may experience a “second wind” of energy at night, making it even harder to rest.

7. Weakened Immune System: Frequent colds or infections, and longer recovery times from illness, are signs that your immune function is compromised.

8. Weight Gain, Especially Around the Abdomen: Chronically elevated cortisol levels can lead to weight gain, particularly around your midsection.

9. Brain Fog and Difficulty Concentrating: You may experience difficulty focusing, forgetfulness, or a general sense of mental sluggishness.

10. Low Libido: Hormonal imbalances caused by adrenal fatigue can reduce your interest in intimacy.

11. Lightheadedness: Feeling dizzy when standing up is a sign of low blood pressure linked to adrenal dysfunction.

12. Digestive Issues: Stress affects your digestion, leading to bloating, constipation, or an upset stomach.

My Personal Journey with Adrenal Fatigue

I’ve recently experienced adrenal burnout due to a very ongoing traumatic situation, which has taken a toll on my body. This isn’t my first time dealing with adrenal fatigue; I’ve faced it in the past from living with fibromyalgia and the constant demands of being a solo mama.

Right now, I’m focusing on healing through nutrient-dense foods, adaptogenic herbs, and improving my sleep hygiene. With winter approaching and the decreased sunlight, I’m preparing by adding a SAD light to my routine and investing in an infrared sauna to support my body through the colder months.

Common Causes of Trauma

Various situations can trigger a stress response that overwhelms the adrenal glands. Some common causes of trauma include:

• Living with a Chronic Illness: Managing long-term health conditions such as fibromyalgia or autoimmune diseases creates constant physical and emotional stress. The ongoing battle with symptoms and limitations can take a toll on the adrenal glands over time.

• Abuse (Physical, Emotional, Financial, Sexual): Enduring any form of abuse can place chronic stress on the adrenal system.

• Domestic Violence: Living in a violent environment creates constant fear and adrenal strain.

• Sudden Loss of a Loved One: Bereavement can cause ongoing emotional trauma.

• Natural Disasters: Events like hurricanes or earthquakes can have lasting emotional and physical impacts.

• Car Accidents or Severe Injuries: The shock and aftermath of an accident can result in adrenal overdrive.

• Custody Battles or Legal Disputes: Ongoing court cases, like custody battles, can induce prolonged stress and adrenal burnout.

These situations, especially when prolonged, can overwhelm the nervous system, causing burnout and adrenal fatigue. Healing is possible, though, with intentional care.

How to Heal Your Adrenal Glands Naturally

Healing your adrenal glands after prolonged stress or trauma takes time and commitment. By making some key lifestyle changes, you can help restore your energy and rebalance your body’s stress response.

1. Nourish with Adrenal-Friendly Foods

Diet is a critical part of adrenal recovery. Whole, nutrient-dense foods provide the building blocks your body needs to heal. Focus on:

• Healthy fats: Avocados, coconut oil, and olive oil help regulate hormones and reduce inflammation.

• Protein: Grass-fed meats, eggs, legumes, and nuts provide amino acids necessary for tissue repair and energy.

• Slow-digesting carbs: Foods like sweet potatoes, quinoa, and oats help stabilize blood sugar.

• Dark leafy greens: Spinach, kale, and Swiss chard are high in magnesium, which helps relax the nervous system.

• Vitamin C-rich foods: Oranges, berries, and bell peppers support adrenal hormone production.

2. Use Adaptogenic Herbs

Adaptogens are herbs that help your body adapt to stress. They can provide extra support for overworked adrenal glands:

• Ashwagandha: Reduces cortisol levels and improves stress resilience.

• Rhodiola: Boosts energy, improves mood, and supports mental clarity.

• Holy Basil: Lowers anxiety and promotes relaxation.

• Licorice Root: Helps balance cortisol and improve energy levels.

3. Prioritize Rest and Sleep

Your adrenal glands repair while you sleep, so it’s important to get quality rest. Aim for 7-9 hours of sleep each night, and establish a calming bedtime routine:

• Go to bed at the same time each night.

• Avoid screens an hour before bed.

• Create a quiet, cool, and dark sleep environment.

• Incorporate relaxing activities like reading or meditating before bed.

4. Manage Stress with Mind-Body Practices

Supporting your nervous system is crucial to adrenal healing. Mind-body techniques can help calm the stress response:

• Meditation: Reduces cortisol and helps quiet the mind.

• Breath-work: Deep breathing exercises stimulate the parasympathetic nervous system, promoting relaxation.

• Yoga: Gentle yoga postures can help release stress stored in the body.

• Nature Walks: Spending time outdoors reduces stress hormones naturally.

5. Balance Blood Sugar

Stable blood sugar is vital for adrenal health. Eat small, balanced meals throughout the day with a focus on protein, healthy fats, and complex carbohydrates. Avoid processed sugar and limit caffeine, as they can overstimulate your adrenals.

6. Support with Supplements

Certain supplements can help restore adrenal function:

• B Vitamins: Particularly B5 and B12, which are essential for energy production and stress management.

• Magnesium: Helps relax the nervous system and reduce stress.

• Vitamin C: Critical for adrenal hormone production.

• Zinc: Supports immune function and cortisol regulation.

Restoring Balance After Burnout

Adrenal burnout, especially after prolonged trauma can leave you feeling physically and emotionally depleted. However, with the right lifestyle changes, nutrient support, and stress management practices, you can help your adrenal glands recover. By focusing on healing foods, stress reduction, and restorative practices, you’ll gradually regain energy, resilience, and balance, allowing your body to heal from within.

Healing from adrenal fatigue takes time, but with consistent care, your body will eventually restore its natural strength and vitality.

If you’re struggling with adrenal fatigue and need guidance on how to heal, I’m here to help. Book a nutritional consult with me, and together we can create a personalized plan to support your recovery with nutrient-dense foods, lifestyle adjustments, and stress management techniques. You don’t have to go through this alone - let’s work together to help you restore balance and energy in your life.

Cheers,

Alexis Tanner, RHN

The Nutritionist Mama

*Disclaimer - this is my own personal experience and not medical advice.