December 2022 – Many people these days have HPA Axis Dysfunction. That is when their cortisol is no longer following a Circadian Rhythm of the highest levels at about 8 AM and gradually tapering down to the lowest levels at bedtime. HPA stands for Hypothalamus, Pituitary, Adrenals. Some people call this “Adrenal Fatigue” but that is an incorrect term, the correct term is HPA Axis Dysfunction. This is not to be confused with the Adrenal Insufficiency Diseases.
I can think of no better time to bring this all up, as we are in the midst of the holiday season and entering the new year, a time many people decide to make changes in their lives. You DO have control over how you handle life stress and the added stress you cause by what you eat!
Why is this happening? Several reasons.
Diets filled with sugar/processed foods that are low in minerals (and sugars that deplete minerals), high in inflammatory seed oils and Omega 6’s and a diet low in Omega 3’s. All of these affect the entire endocrine system, including the HPA Axis.
Stress, we live in a world of high stress, and have not necessarily been given the tools to reduce that stress.
Blood sugar balancing has to happen to normalize any hormonal imbalances. Three ways chronic elevated cortisol disrupts endocrine system balance are the effect on the liver, pancreas and adrenals.
The liver does many things, it turns off hormones that are in excess or are no longer working. These hormones have to be broken down and joined and removed from the body.
Chronically high cortisol levels inhibit the ability of the liver pathways to join the broken-down hormones and get rid of them.
The pancreas which puts out insulin as it is needed, has insulin receptors on cells that will not respond properly to insulin when cortisol is chronically elevated. This puts a huge burden on the pancreas to put out even more insulin to be able to transport glucose into cells. Constantly putting out insulin leads to high insulin levels and all the issues that go along with that. Metabolic Syndrome, Insulin Resistance, and eventually full-blown Diabetes.
The Adrenals are responsible for making the glucocorticoids cortisol and adrenaline that regulate blood sugar and inflammation and the mineralocorticoids, the main one being Aldosterone, that helps to regulate sodium and potassium. They are responsible for our fight or flight response to emergencies. Emergencies perceived by the adrenal glands can be anything from regular sugar consumption to emotional stress, digestive and or nutritional problems and diseases.
In primitive times, when our ancestors were hunting and gathering, an emergency constituted as an animal running after them with the intent to harm or kill. This would cause glucose levels to plummet and the adrenal glands to fire off adrenaline, noradrenalin, and cortisol to give them a huge burst of energy and a chance to get away safely, then the liver would produce and release more glucose, bringing their levels back up to normal. This was what the “Fight or Flight Response” was designed for.
A note on the adrenals and sugar consumption and how they fit into the “Fight or Flight Response”:
When we are consuming too much sugar, the pancreas pumps out as much insulin as it can to deal with blood sugar spikes in our blood. When this happens, we have a substantial drop in blood sugar after that substantial rise, and our energy production drops dangerously low. This is an emergency situation for the liver, which is trying to convert glycogen back into glucose (glycogenolysis). This takes time, and there is no time, so the adrenals now sensing this emergency put out cortisol and adrenaline to immediately bring up blood sugar levels. Our adrenal glands are meant to be there for emergencies only, but we have put them in the front line eating high sugar diets and living lives filled with emotional stress, toxins stimulants, digestive issues, and nutritional weaknesses. This causes the adrenals to not function as well as they should be.
Adrenal function is a priority over reproduction, metabolic rate, and other endocrine functions. Because of this, our adrenal glands are allowed to “steal” nutrients and precursors to hormones from other areas of the endocrine system as they see fit.
So, if our adrenal glands have been called upon to handle blood sugar regulation on a regular basis, to function in a constant state of fight or flight, pumping out cortisol and adrenaline on a regular basis, the only hope for them to survive, is to steal from other areas of the endocrine system, leaving the other areas of the endocrine system, depleted.
In today’s world, the primitive emergencies that consistently put our adrenals in a state of “chronic” stress include:
– Refined sugars and a high glycemic diet (The major culprit)
– Coffee and other stimulants.
– Alcohol
– The morning commute
– Emotional stress
– Digestive compromises
– Nutritional weaknesses
– Dehydration
– Disease/other pathogens
So, a chronic stress response, means a chronic output of cortisol.
Another thing to note is the Menopausal Transition:
The adrenal glands take over the main production of estrogen from ovaries at this time. If a woman’s adrenals are not functioning at optimal, that means she will be unable to produce enough estrogen, because cortisol will be prioritized as a life-giving hormone over a reproductive hormone. Adrenal function MUST be supported at this time. Beginning with balancing her blood sugar handling system.
My strategy for my clients is always to support the “Foundations” first (Digestion, blood sugar balance, mineral balance, and hydration). Two to three months of the “Foundations”. Emphasizing blood sugar regulation, ensuring good fatty acids are in the diet, ensuring minerals are balanced, supporting the adrenals if necessary and working on sleep cycles following the Circadian Rhythm, and most importantly, reducing stress.
This month’s recipe is a favorite of mine! My husband is not a fan of many fishes or seafoods, so generally I have it if we are out to eat or if he is not home for dinner!
Marinated Tuna Steak With Honey Balsamic Brussels Sprouts
Marinated Tuna Steak
Serves 4
Marinade ingredients
4 ½ inch thick sushi grade tuna steaks
½ cup olive oil
1 Tbsp. honey
1 Tbsp. minced garlic
1 Tbsp. finely chopped cilantro
1 Tbsp. finely chopped parsley
1 tsp sea salt
½ tsp cumin
½ tsp coarsely cracked black pepper
½ tsp smoked paprika
Juice of half a lemon, about 2 Tbsp.
Instructions
Combine all of the marinade ingredients and whisk vigorously.
Place tuna steaks in marinade (you may need several bowls to do this), make sure evenly coated.
Place in fridge, turn after 15 minutes for a total of a ½ hour marinating
Grill or bake at 400 degrees 6-8 minutes per side (I did 7) to your taste.
Honey Balsamic Brussels Sprouts
Serves 4
Ingredients
1-1/2 pounds fresh organic brussels sprouts
3 Tbsp cold pressed olive oil, separated
¾ tsp sea salt
½ tsp ground black pepper
2 Tbsp balsamic vinegar
2 tsp honey
3 slices of cooked bacon
Instructions
Preheat oven to 425 degrees F
Line a baking pan with parchment paper or a silicone baking mat.
Trim the bottom off and trim outer leaves (cut in half lengthwise if large brussels sprouts, mine were small).
In a large bowl, toss the brussels sprouts with 2 Tbsp of the olive oil and the salt and pepper to coat thoroughly.
Transfer the brussels sprouts form the bowl to the baking sheet and roast until tender, about 20 minutes.
Cook the bacon and then slice into bite sized pieces (or slice and cook the bacon!)
To your serving bowl, add 1 Tbsp olive oil, 2 Tbsp of balsamic vinegar, 2 tsp of honey, whisk ingredients until incorporated.
Add brussels sprouts and bacon to the serving bowl, toss until well mixed and serve!
Sometimes we just have to stop being a part of the noise and breathe. I can think of no better time of year to listen to the forest, than now!
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