Restore energy naturally

By Dr. Nathalie Beauchamp, DC

Do you wake up feeling exhausted, even after a full night’s sleep? Do you rely on coffee or sugar to push through the afternoon slump? Do you feel ‘wired’ yet tired at the same time? If so, your body could be signaling that your adrenal glands may need some extra support. Keep reading to learn how you can support adrenal function naturally and restore your energy levels.

We are constantly bombarded with stressors—from work deadlines and relationship tensions to poor diet, inadequate sleep, and emotional overwhelm. Our bodies are designed to handle stress in the short term; however, when stress becomes chronic, the body’s stress-response system—also known as the hypothalamic-pituitary-adrenal (HPA) axis—can become dysregulated, leading to hormonal imbalances that leave us feeling depleted, anxious, and unable to handle everyday pressures.

Tiny, but mighty—understanding your adrenal glands

Your adrenal glands are two small, triangular-shaped glands located atop your kidneys. Despite their small size, they play a crucial role in your health and energy levels, producing key hormones that help your body adapt to stress. These hormones include:

• Cortisol: Often called the “stress hormone,” cortisol regulates blood sugar, inflammation, metabolism, immune function, and even circadian rhythms. Under ideal conditions, cortisol rises naturally in the morning to give us energy and gradually decreases in the evening to allow restful sleep. Chronically elevated cortisol levels, however, can result in anxiety, insomnia, immune dysfunction, and fatigue.
• DHEA (Dehydroepiandrosterone): A precursor hormone necessary for testosterone and estrogen production, DHEA supports mood, energy levels, libido, and physical strength. Low DHEA can lead to hormonal imbalances, fatigue, and decreased resilience.
• Adrenaline (Epinephrine) & Noradrenaline (Norepinephrine): These “fight-or-flight” hormones increase heart rate, blood pressure, blood sugar, and alertness. Helpful in emergencies, but chronic elevation can lead to anxiety, restlessness, and irritability.

In balanced amounts, these hormones help you feel energized, resilient, and focused. But ongoing stress can disrupt this delicate balance, leaving you fatigued, anxious, and struggling to cope with daily challenges.

How chronic stress impacts your ability to support adrenal function naturally

Your adrenals don’t work alone—they’re part of a sophisticated stress-response network called the hypothalamic-pituitary-adrenal (HPA) axis, a key system that regulates your body’s response to stress. When you encounter a stressor, the hypothalamus signals the pituitary gland, which then releases adrenocorticotropic hormone (ACTH). This stimulates the adrenal glands to produce cortisol and catecholamines (adrenaline and norepinephrine), helping you respond to short-term challenges with increased energy, focus, and alertness.

In short-term stress, this process is adaptive and protective. But our modern-day stressors—chronic work pressure, emotional strain, sleep deprivation, inflammatory diets, excessive caffeine intake, and digital overstimulation—rarely resolve quickly. Instead, prolonged activation of the HPA axis can disrupt hormonal balance, leading to dysregulated cortisol patterns, adrenal strain, and symptoms like fatigue, mood disturbances, and reduced stress resilience. Recognizing the signs of adrenal dysregulation can help you take proactive steps to support adrenal function naturally.

Signs your adrenals need support

Common symptoms that your adrenal health may be in need of support include:

• Anxiety, restlessness, or a sense of nervous exhaustion
• Insomnia or disrupted sleep patterns
• Afternoon energy slumps and reliance on caffeine or sugar
• Weight gain, especially abdominal fat distribution
• Frequent colds, infections, or allergies
• Low libido, hormonal imbalances, or menstrual irregularities
• Brain fog, poor memory, or difficulty concentrating

The three phases of adrenal dysregulation

Adrenal imbalances don’t happen overnight. The body moves through progressive stages of stress adaptation, and understanding these phases can help you determine where you are in the spectrum of adrenal dysregulation.

Phase 1: Alarm (The “Ffght-or-flight” stage)

In this initial stage, your adrenal glands respond aggressively to stressors, producing high cortisol levels to help you meet the demands of daily life. You might experience:

• Increased alertness, anxiety, or irritability
• Difficulty relaxing or sleeping deeply
• Racing thoughts or heightened sensitivity to stress

Phase 2: Resistance (“tired but wired”)

When stress persists, your adrenals continue trying to meet demands. Cortisol rhythms become disrupted, causing that paradoxical feeling: Persistent stress exhausts adrenal reserves, leading to erratic cortisol, unstable energy, and mood shifts:

• Feeling exhausted yet anxious or jittery
• Afternoon energy crashes (2–4 p.m. slump)
• Cravings for salty/sweet foods
• Mood swings, feeling overwhelmed easily
• Weakened immunity, frequent illnesses
• Waking frequently at night (especially 2–4 a.m.)

Phase 3: Exhaustion (burnout stage)

Eventually, prolonged stress can overwhelm adrenal output, leading cortisol production to plummet. This final stage of adrenal dysregulation can result in:

• Brain fog, poor memory, low motivation
• Low blood pressure, dizziness upon standing
• Frequent infections, slow healing
• Extreme fatigue even after adequate rest
• Depressive feelings, emotional numbness
• Weight gain around the midsection
• Severe difficulty managing daily responsibilities or minor stressors

Identifying where you might fit in these phases can help you make informed decisions to naturally strengthen and restore adrenal health.

Five natural strategies to support adrenal function

Many people think that supporting adrenal function means simply reducing stress, but in reality, eliminating all stress is impossible. Instead, the goal should be to help the body adapt to stress more efficiently. Here are five ways to support adrenal function naturally:

1. Nutrition to support adrenal health

Diet profoundly impacts adrenal function, blood sugar stability, inflammation, and hormonal balance:

• Eat balanced meals regularly: Include healthy fats, protein, and fiber at each meal to stabilize blood sugar and prevent cortisol spikes.
• Reduce caffeine and sugar: These substances trigger cortisol release and can worsen symptoms of adrenal dysregulation.
• Include nutrient-dense foods: Prioritize leafy greens, avocados, nuts, seeds, oily fish, eggs, and quality proteins.
• Hydrate properly: Dehydration can raise cortisol levels. Drink purified water with added electrolytes.

2. Optimizing sleep for hormonal repair

Your body’s circadian rhythm, regulated by the HPA axis, controls the daily fluctuations of key hormones like cortisol and melatonin. Chronic stress can disrupt this rhythm, leading to poor sleep, energy crashes, and adrenal dysregulation. To support adrenal function naturally, focus on:

• Morning sunlight exposure: Natural light within 30 minutes of waking helps regulate cortisol release.
• A consistent bedtime (10–11 p.m.): A regular sleep schedule helps regulate cortisol’s natural decline.
• Limiting blue light exposure after sunset: Screens suppress melatonin; use blue-light-blocking glasses or dim screens.
• Calming bedtime routines: Meditation, deep breathing, herbal teas, or gentle stretching support adrenal recovery.

In an episode of Hack Your Health With Dr. Nat, I sat down with Dr. Paul Sly to share expert tips on how to optimize your sleep. From regulating your circadian rhythm to creating the ideal sleep environment, we discuss practical strategies to improve sleep quality and wake up feeling refreshed.

3. Mindful stress management

These evidence-based techniques help recalibrate your stress response:

• Deep breathing: Box breathing and the 4-7-8 method lower cortisol and signal relaxation.
• Mindfulness meditation: Just five to 10 minutes a day can reduce stress hormones and enhance resilience.
• Time in nature: Grounding (walking barefoot on natural surfaces) lowers cortisol and promotes calm.
• Journaling & gratitude: Writing down thoughts and setting clear emotional boundaries reduces stress.

4. Targeted adrenal-support supplements

Certain supplements can support adrenal function naturally by enhancing resilience and hormonal balance:

• Ashwagandha: Lowers cortisol and promotes restful sleep.
• Holy Basil (Tulsi): Calms the nervous system and supports adrenal balance.
• Rhodiola Rosea: Enhances energy and mental focus, reduces fatigue.
• Licorice Root: Supports adrenal hormone production, especially for low cortisol.
• Magnesium & B vitamins: Improve energy metabolism, relaxation, and sleep.
• Electrolytes (sodium, potassium, magnesium): Support adrenal function, energy, and blood pressure.

5. Get cortisol levels assessed

If you’re experiencing persistent fatigue, sleep disturbances, or stress intolerance, consider testing your cortisol levels. A 4-point salivary cortisol test or a DUTCH test can assess your diurnal cortisol rhythm and help tailor lifestyle and supplement strategies.

By implementing these natural strategies, you can support adrenal function naturally, build resilience, and restore energy—allowing you to thrive even in a stressful world!

Yours in health,
Dr. Nathalie

Dr. Nathalie Beauchamp, B.Sc., D.C., IFMCP is the author of the book—Hack Your Health Habits: Simple, Action-Driven, Natural Solutions For People On The Go, and the creator of several online health education programs. Dr. Nathalie’s mission is to educate, lead and empower people to take control of their health. She recently launched a new book https://smartcuts.life/
For health strategies and biohacking tips sign up for her newsletter at www.drnathaliebeauchamp.com

Photo credit: © Pro-Stockstudio via Canva.com