The adrenal glands are located at the top of each kidney and are made up of two parts: the cortex and the medulla, which have separate endocrine functions. Key functions include stress response, metabolism and energy, blood pressure and electrolyte balance, immune system modulation, and sexual development.
The Science
Adrenal Cortex
The cortex is the outer layer and produces:
- glucocorticoids (primarily cortisol)
- mineralocorticoids
- androgens
Glucocorticoids’ prominent effects include anti-inflammatory actions and maintaining blood sugar during fasting, exercise, or low-carb intake by keeping glucose levels stable, providing fuel for the brain and red blood cells when glycogen stores are depleted.
Mineralocorticoids regulate the active and passive movement of ions across membranes, driving water movement and regulating fluid balance. This polarized process is vital for nutrient absorption and secretion in the gut, lung, and kidneys.
Adrenal androgens are converted in peripheral tissues into potent androgens, testosterone and dihydrotestosterone. In adult females, this peripheral conversion is a major source of circulating testosterone. This metabolic process is crucial for maintaining androgen levels, particularly when production is low or in conditions like prostate cancer.
Adrenal Medulla
The medulla is the inner layer that synthesizes and secretes:
- catecholamines (primarily epinephrine and norepinephrine)
- bioactive amines and peptides (histamine, serotonin, chromogranins, neuropeptides hormones)
Epinephrine and norepinephrine are the major effector amines of the sympathetic nervous system and are responsible for the response to stress, which includes:
- chronotropic (heart rate) and inotropic (force of contraction) effects on the heart
- bronchodilation (relaxation and widening of constricted bronchial airways)
- peripheral vasoconstriction (limiting blood flow to inactive tissues) with skeletal muscular vasodilation (maximizing blood flow to active muscles)
- metabolic effects (glucose and fat mobilization, cardiovascular stability)
Adrenal Disfunction
Adrenal gland disorders occur when your adrenal glands make too much or too little hormone; adrenal insufficiency, gland suppression, overproduction of cortisol, aldosterone, or androgens, adrenal gland tumors, adrenocortical carcinoma (a very rare cancer), or overproduction of epinephrine resulting in high blood pressure and racing heart.
Symptoms of high cortisol levels include the inconsistent distribution of fat, where the upper body is obese, and the arms and legs stay thin, chronic fatigue, high blood pressure, diabetes, bruising easily, confusion, and discoloration of the abdominal skin.
High aldosterone levels cause high blood pressure, low potassium, weakness, and muscle pain and spasms. High levels of testosterone manifest in symptoms like facial hair, balding, acne, a deeper voice, increased muscle development, and a high sex drive.
Adrenal System Support
When I search “adrenal system support”, the majority, if not all, of the results are for premade supplements available for purchase. I’m a die-hard DIY kind of gal, so my preference will always be to look for realistic and sustainable (life and earth) methods first. If you are a person who suffers from an acute disorder or adrenal condition, this advice is not for you; hopefully, you are already working with a medical professional and know what you need.
Like many of our body systems, the adrenal system benefits significantly from simple, everyday, common-sense lifestyle choices and whole-food nutrition. Sometimes, that is bad news for people who are looking for a quick fix or struggle with consistency, and to you I say, “Same”. Everyone struggles to maintain healthy habits, and sometimes, the only cure for a rough day is my favorite processed snack and laying on the sofa.
Easy Methods of Support
Sleep hygiene
Getting 7-9 hours of sleep every night allows your adrenal glands time to rest and rejuvenate. Cortisol levels begin to rise around 2-3 a.m. in preparation for waking; a jolt or surge at that time is often indicative of high stress levels, sleep disorders or deprivation, circadian misalignment, high-intensity exercise close to bedtime, and/or a diet high in processed sugars.
Food is medicine
Avoid foods that are difficult to digest, over-processed, and inflammatory. A diet rich in fruits and vegetables, lean meat and other sources of protein, and whole grains will support your overall health. Pay special attention to nutrient-rich foods like fatty fish, avocado, olive oil, nuts and seeds, and cruciferous vegetables.
Adrenal health-specific nutrients include B vitamins, Vitamin C, Magnesium, Vitamin D, Zinc, and potassium. Choose foods that provide these in abundance and consider supplements, if necessary. Check out my Pomegranate Adrenal Cordial for a whole-food DIY supplemental drink.
Stress management
Exercising regularly, regulating the sleep cycle, resting when tired, practicing meditation, and avoiding burnout are essential practices for stress reduction and management. Other methods include establishing clear boundaries, seeking therapy, participating in community activities, volunteering, and spending time outdoors.
Self-Care
Our bodies communicate with us all the time, and it’s important that we are listening closely to avoid allowing our systems to remain unsupported for too long. There is very good reason to put heavy emphasis on “self-care”, even and especially if it seems like there are always more important, more urgent issues to tend. If we don’t care for ourselves, our bodies will suffer; we set a poor example for the young people around us; and it will eventually catch up with us. Listen to what your body is asking for and do your best to provide it. You deserve to feel well and to be well cared for.
Love you to your roots,
Elizabeth
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