The Real Reason You're So Tired: Stress, Adrenal Health, and the HPA Axis

If you’re a woman over 35, chances are you’ve felt it: the relentless pressure of being everything to everyone. You're raising kids and caring for aging parents. You're saving for retirement and still paying off student loans. You're holding it all together—even when you're completely depleted.

No wonder your stress feels impossible to manage.

But here's the truth: managing your stress isn’t just a “nice to have.” It's essential. Chronic stress wears down your body’s systems—especially your adrenal glands, which help regulate your metabolism, immune response, and stress hormones. When your adrenals are taxed, your whole body feels it.

Let’s talk about why this happens, what adrenal dysfunction actually is, and how to start healing—especially during perimenopause, when your system is already under pressure.

What’s Really Going On: HPA Axis Dysregulation

You’ve probably heard the term “adrenal fatigue”—used to describe the idea that chronic stress can burn out your adrenal glands. But here’s the thing: it’s not just your adrenals.

The real issue is something called HPA axis dysregulation.

Your HPA axis is a communication loop between three key parts of your body:

• Hypothalamus (deep in the brain): Monitors your internal state and tells your pituitary what to do.

• Pituitary gland (aka the “master gland”): Regulates hormones that impact growth, metabolism, thyroid, ovulation, and stress response.

• Adrenal glands (sitting above your kidneys): Produce cortisol in response to signals from the pituitary.

Each of these components relies on the others. So when chronic stress overwhelms the system, it doesn’t just "tire out" your adrenals—it throws off the entire HPA axis.

Why Cortisol Isn’t the Enemy

Cortisol often gets a bad rap. But here’s the nuance: you need cortisol.

When your HPA axis is functioning well, cortisol rises in response to stress and then naturally drops when the stressor goes away. But when you're always under stress, cortisol becomes dysregulated—either too high for too long, or eventually, too low because your system is burned out.

Imbalanced cortisol shows up in all kinds of ways:

• Fatigue that sleep doesn’t fix

• Mood swings and irritability

• Anxiety or a racing mind

• Brain fog

• Poor sleep

• Feeling overwhelmed or “not like yourself”

How to Heal Your Adrenals & Regulate Cortisol

1. Tend to the real stress in your life.
It’s not always about cutting things out—it’s about building in small recovery moments. Take 15 minutes to yourself, say no to one more obligation, or go for a walk instead of scrolling. It adds up.

2. Re-align your circadian rhythm.
Your body needs rhythm to regulate cortisol. Here’s how to get back on track:

• Get 30 minutes of sunlight within an hour of waking.

• Cut caffeine by 11 am (100 mg or less is best).

• Sleep in a dark room and stick to consistent bedtimes.

• Add dusk light exposure (think: early evening walks).

3. Balance your blood sugar.
Big spikes and crashes in glucose stress your adrenals. Prioritize protein, fiber, and healthy fats. Avoid skipping meals, and cut down on sugar and refined carbs.

4. Lower your inflammation load.
Chronic inflammation keeps your body in a stress loop. Eat anti-inflammatory foods (like leafy greens, flaxseeds, avocados, and green tea). Move daily. Consider testing your gut microbiome and exploring probiotics or an elimination diet if digestive issues are present.

5. Support with targeted supplements.

• B vitamins (especially B6)

• Magnesium (especially glycinate)

• Vitamin C

• Adaptogenic herbs like ashwagandha or rhodiola

Work with a provider who understands adrenal health to find the right formula and dose.

You Deserve to Feel Better

Your stress isn’t "just in your head." Your exhaustion isn’t a moral failing. And you’re not weak for needing rest.

When you start supporting your adrenal health—especially during perimenopause—you’ll notice more than just better energy. You’ll start to feel like you again.

Want more support balancing your hormones and restoring your energy? Book a call with our team and learn which of our unique programs can help you Do Midlife Better™.