Lesson 4: How to Support Your Adrenal Health

How to support your adrenal health

get enough sleep

A good night’s sleep can do wonders for your hormone health. Make sure that you’re getting at least the recommended 8 hours of quality sleep each night. Try to create a sleep schedule so that you’re going to bed and waking up around the same time each day.

Balance hormones with a healthy diet

Eat regularly to maintain stable blood sugar levels throughout the day. You never want your blood sugar to spike or dramatically drop because your body treats this as a threat and, as a result, releases cortisol. Try to eat breakfast shortly after waking up and make it a delicious -preferably a savory meal. Foods that are high in sugar forces your body to pump out insulin to control blood sugar levels and this surge of sugar can put a lot of stress on the body. Try to minimize sugar in all forms, even “healthy” sugars such as those in maple syrup and honey. Keep track of any foods that you suspect you might be intolerant or sensitive to. Try to eliminate them and reintroduce them one by one to see if any are causing you any reactions. Lastly, cut back on that caffeine!

Don't over exercise

Walking is one of the best forms of exercise, especially in nature. Instead of exercising and training as hard as possible (which puts a lot of stress on your body), slow it down and try moderate-intensity workouts a few times a week. You should also try yoga, which does an amazing job of calming your mind and lowering stress levels.

Have Fun

The best way to destress is to bring a bit of fun into your life. Laugh with friends, watch some comedies, go to yoga class, go out for a smoothie, or have a bubble bath. Make yourself a priority and do the things you love.


Try to practice mindfulness and being present rather than worrying about the past and future. Nature also has a wonderful ability to lower stress levels, so try to spend some time outdoors each day. Have some physical contact with others, whether it’s a simple hug or intimacy.

Lastly, try to get at the root cause of your stress. You might need to talk to someone to figure it out, and that’s okay. Once you know what your issues are, you can work on getting rid of the negative factors in your life or fixing those core problems. Don’t stay in a job that’s making you miserable or spend time with people who put you down. Take some extra time meal prepping or getting things ready, so you don’t feel so stressed in the morning.