UNderstanding the HPA-Axis
The Hypothalamic-Pituitary-Adrenal (HPA) axis is one of the key regulators of your body’s stress response. When you’re stressed, the HPA axis activates to help your body adapt, but if the stress persists, it can lead to chronic issues affecting your overall health. Understanding the stages of HPA activation and how to support your body through each can be crucial for maintaining well-being. Let's break it down.
Women's bodies register stressors slightly different than males. "Stress" can include things like low calorie intake, negative thought patterns and even potentially too much exercise.
Stage I: HPA Activation – Early Stress Response
In this initial phase, your body is stressed but still able to recover. You may feel anxious, "tired but wired," and notice a higher resting pulse. Common symptoms include poor sleep despite not feeling fully fatigued, and you may start experiencing digestive issues like gas or bloating. This is the phase where your body is on high alert.
Key Lab Indicators: Elevated cortisol, DHEA, blood pressure, and fasting blood glucose.
Lifestyle Support for Stage 1:
Incorporate regular exercise, including strength training, cardio, and mindful movement like yoga.
Prioritize 8-9 hours of sleep with consistent bedtimes.
Avoid alcohol, sugar, and smoking. Focus on eating whole, nutrient-dense foods.
Try supplements such as Ashwagandha, Rhodiola, Omega-3s, and Magnesium to help regulate stress hormones.
Stage II: HPA Adaptation – Stress with Slower Recovery
In this phase, you’re stressed and it’s getting harder for your body to bounce back. Fatigue, brain fog, and mood fluctuations become more noticeable, and you may find yourself relying on caffeine, emotional eating, or alcohol to cope. At this stage, your immune system weakens, making you more susceptible to autoimmunity.
Key Lab Indicators: High inflammatory markers, low vitamin D, potentially other nutrient deficiencies, with normal cortisol and DHEA levels.
Lifestyle Support for Stage 2:
Continue with the Stage 1 strategies.
Add supportive therapies like acupuncture and stress-relieving practices.
Consider working with a practitioner for additional help, including subconscious clearing or personalized support.
Stage III: HPA Depression – Burnout and Exhaustion
By this stage, the stress has taken a toll. Your body is no longer recovering effectively, and you may feel chronic fatigue, trouble sleeping, low energy, and heightened anxiety or depression. Hormonal imbalances often show up with irregular menstrual cycles, chronic pain, and slower wound healing.
Key Lab Indicators: Low cortisol, DHEA, and blood pressure. Nutritional deficiencies likely. Thyroid health may be impacted. Insulin resistance may be present.
Lifestyle Support for Stage 3:
Focus on gentle exercise and relaxation activities.
Avoid skipping meals; eat every 3-5 hours to stabilize blood sugar.
Assess your intake of protein, fat, and fiber, increase if needed to support hormone balance and meet daily needs. (Learn more about macronutrients and fiber in Kelli’s course, including in Unfiltered Nourishment Membership)
Key Supplements for HPA Axis Support
Cortisol Manager: Supports relaxation and helps reduce stress hormone levels. This supplement is most appropriate with those who resonate with Stage 1. It can also be used in Stage 2.
HPA Adapt: A blend of adaptogenic herbs that helps balance stress hormones and promote a healthy stress response. This supplement is most appropriate for those who resonate with Stage 2.
A more personalized protocol is best for Stage 3. Bioidentical hormone therapy may be helpful.
Herbal supplements can provide relief, but they are not a quick fix. The true foundation of healing comes from consistent lifestyle changes. Always work with a healthcare professional before starting new supplements, especially if you have underlying health conditions.
By understanding your HPA axis and addressing stress early, you can regain control over your health and prevent chronic burnout.
Schedule a call with Kelli to explore 1:1 coaching options.
Purchase the HPA-Axis Support Protocol in Fullscript.
