Taken from a conversation with Dr. Jamie Doughty ND, Medical Director and Dr. Jennea Wood ND, lead Naturopathic Physician at Temple Natural Health in Olympia.
Nature’s Rhythm vs. Modern Demands
With shorter days and cooler temps, nature offers us a powerful invitation to slow down. In winter, our bodies naturally want to wind down, turn inward, and conserve energy. Yet modern life rarely permits this natural pause— pushing through while our adrenal glands struggle to keep up.
Our ancestors faced stress in occasional bursts—perhaps when being chased by a predator. Today, we experience near-constant stress from traffic, work deadlines, and the endless input of media. Our bodies can’t distinguish between a work email and a bear chase. The chronic nature of modern stress takes a serious toll on our adrenal glands.
What Do Your Adrenal Glands Do?
These small, triangular glands sit atop your kidneys and produce hormones that help you respond to stress:
Adrenaline gives you that instant fight-or-flight response
Cortisol provides sustained stress management and does much more—it wakes you up, controls inflammation, regulates blood sugar, and influences sleep
DHEA helps balance cortisol’s effects and can convert to other hormones your body needs
Aldosterone manages blood pressure and electrolytes
The Cortisol Rhythm
Ideally, cortisol should spike in the morning (helping you wake up) and drop to its lowest point at bedtime. This pattern works in harmony with melatonin, your sleep hormone. When cortisol stays high at night, it suppresses melatonin and disrupts sleep—creating a vicious cycle.
Signs Your Adrenals Need Support
You might be experiencing adrenal dysfunction if you notice:
Persistent fatigue or difficulty waking up
Anxiety, depression, or mood swings
Trouble falling or staying asleep
Difficulty losing weight
Brain fog or memory issues
Frequent infections
Salt cravings
Low blood pressure or dizziness when standing
Hair loss or skin issues
The Ripple Effects
When your adrenals aren’t functioning optimally, they affect nearly every system in your body:
Immune Function: Disrupted cortisol rhythms lower your protective antibodies. This makes you more susceptible to respiratory, urinary, and gut infections.
Blood Sugar: Cortisol imbalances can lead to insulin resistance, weight gain (especially around the midsection), and increased diabetes risk.
Bone Health: Chronically elevated nighttime cortisol prevents proper bone rebuilding, increasing osteoporosis risk.
Autoimmune Disease: That morning cortisol spike helps eliminate rogue immune cells that might attack your own tissues. Without it, you’re more vulnerable to autoimmune conditions.
Rebuilding Your Adrenal Health
1. Eat to Balance Blood Sugar
Focus on whole foods with protein, fiber, and healthy fats at each meal. Think quinoa bowls with beans and avocado, not just a piece of fruit or crackers. Always carry a snack—hummus with veggies, nuts with fruit, or turkey roll-ups—to prevent blood sugar crashes that spike cortisol.
2. Embrace Regularity
Your adrenals thrive on predictable patterns. Try to:
Wake up and go to bed within the same one-hour window daily (yes, even weekends)
Eat meals at consistent times
Avoid skipping meals
3. Master Light Exposure
Get outside for 10 minutes before 10 a.m. without sunglasses or windows filtering the light. This morning light exposure helps set your entire hormonal rhythm. In the evening, wear blue-light blocking glasses, dim overhead lights, and avoid screens for 1-2 hours before bed.
4. Move Mindfully
If high-intensity exercise leaves you drained rather than energized, your adrenals are telling you to back off. Opt for yoga, walking, or stretching while you recover, then gradually rebuild intensity.
5. Consider Helpful Supplements
Adaptogenic herbs like ashwagandha, rhodiola, and holy basil help you cope with stress
B vitamins (especially B5) fuel adrenal function—choose quality forms with folate, not folic acid
Electrolytes can support blood pressure if you experience dizziness
Cortisol manager formulas containing l-theanine and magnolia can help if cortisol peaks at night
Important note: Don’t rely on supplements alone. Its important to address the lifestyle factors causing adrenal stress. Supplementing alone may help initially but often lead to a harder crash later without lifestyle changes.
6. Simplify and Build Community
Where can you lighten your load? What can you let go of? How can you lean on others for support? These aren’t easy questions, but they’re essential ones. Daily 10-minute meditation sessions can also help rewire your stress response over time.
The Timeline
Adrenal recovery is a rebuilding process, not a quick fix. Give yourself at least three months of consistent support to see meaningful change. This isn’t a sprint—it’s about nourishing your body back to balance.
When to Seek Help
If you’re struggling with significant fatigue, sleep issues, or other symptoms. Seeing an ND for testing can reveal your specific cortisol pattern throughout the day. Treatment may include herbal formulas and lifestyle modifications. In severe cases, short-term prescription support can be an option.
Remember: respecting your body’s stress response isn’t a luxury—it’s essential for long-term health. Your adrenals support everything from immune function to sleep quality, and they deserve some care and attention.
Looking to dive deeper into adrenal health? Consider working with a naturopathic physician for testing and a personalized treatment plan.
Dr. Jamie Doughty, ND is a licensed Naturopathic Physician and Medical Director at Temple Natural Health. She supports individuals and families with hormone balance, digestion, detox, and overall wellness. A graduate of the National College of Natural Medicine, she is certified in IV therapy, classical homeopathy, and natural childbirth. Dr. Jamie also leads Temple Natural Health’s Virtual Clinic, offering remote naturopathic care to help clients achieve vibrant, balanced health.
