December 1, 2023 –
Many people these days have an 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 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.
As you can see, the high cortisol over time begins to affect the entire endocrine system, and then some! This forms what is called, the Endocrine Cascade. Blood sugar imbalances lead to adrenal issues that lead to pituitary, thyroid, and sex hormone imbalances.
Endocrine Cascade offenders:
1. Stress
2. Toxins
3, Poor Diet
4. Poor digestion
5. Mineral Deficiencies
6. EFA deficiency
7. Dehydration
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 working on the “Foundations”. Emphasizing blood sugar regulation, ensuring good fatty acids are in the diet, ensuring minerals are balanced, supporting the adrenals with supplements, if necessary and working on sleep cycles following the Circadian Rhythm, and most importantly, reducing stress.
I was bored with food recipes I have been using! 😉 I had some ground chicken, and went looking for recipes, this is what we made, and I have adapted it here and there! The original is from the New York Times.
Smashed Chicken Burgers with Parsley and Lime
Serves 4
Ingredients:
½ cup mayonnaise (I used Primal Kitchen avocado mayonnaise)
1 tablespoon plus 1 teaspoon Dijon mustard
Non refined sea salt and black pepper
2 limes, 1 juiced (about 2 tablespoons), 1 cut into wedges
1¼ packed cups flat-leaf parsley, leaves and tender stems, roughly chopped
⅓ cup grated Cheddar, plus ¼ cup cubed, plus 8 slices for topping (I used Manchego)
1 small shallot, minced (about ¼ cup) (I had no shallots and used a sweet onion)
3 large garlic cloves, minced
1 teaspoon ground cumin
½ teaspoon red-pepper flakes
1 pound ground chicken
2 tablespoons neutral oil, such as butter, avocado oil, or ghee (I used butter)
3 tablespoons olive oil
2 bowls of spring mix
1 ripe Hass avocado, diced
4 brioche or burger buns, lightly toasted (We had ours with no buns)
Step 1
In a small serving bowl, combine the mayonnaise with 1 tablespoon mustard. and the juice of 1 lime wedge.
Step 2
In a medium bowl, thoroughly combine 1 cup parsley with the grated cheese, shallot, garlic, cumin and red-pepper flakes. Stir in 1 tablespoon of the Dijon mayonnaise, 1/2 teaspoon salt and ¼ teaspoon pepper. Add the chicken and gently combine. Form into 4 large, round balls.
Step 3
Heat a 12-inch cast-iron or heavy skillet over medium-high until very hot, 1½ to 2 minutes. Add the neutral oil or ghee, then add the chicken meatballs, spacing them out in the pan. Use a metal spatula or the back of a wooden spoon to press them until they form ½-inch thick patties. Cook without moving for 3 to 4 minutes, until a deep golden crust has formed on the bottom, and they easily release from the pan. Flip the patties using a sturdy spatula and cook until cooked through with a nice crust on both sides, about 3 minutes more. If the patties need more time, you can cover the pan and cook for 1 to 2 more minutes, adjusting the heat as needed to avoid scorching. A minute or two before they’re done, set 2 slices of Cheddar cheese on top of each patty to melt.
Step 4
While the burgers are cooking, in the bottom of a serving bowl, mix the 2 tablespoons lime juice with the remaining 1 teaspoon mustard; whisk in the olive oil until smooth and season with salt and pepper. Add the torn lettuce leaves, avocado, remaining parsley and cubed Cheddar, and toss to coat with the dressing.
Step 5
Place the burgers on the buns (or not!), slather with Dijon mayonnaise, and top with a little of the greens and avocado from the salad. Serve with the salad, plus the lime wedges and any remaining Dijon mayonnaise on the side.
This is a time of year when self-care is one of the last things you may be thinking about…
THIS is the time of year you really need to focus on it!
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