Here’s How to Show Your Adrenals Some Love .
New Yorkers are always stressed, it’s basically a personality trait at this point. Between subway delays, back-to-back meetings, and trying to squeeze a social life into a 24-hour day, your body is likely running on cortisol and cold brew. But here’s the truth your adrenals wish you knew: they are obsessed with rhythm and routine. And when you’re constantly living in fight-or-flight mode, they’re waving a white flag.
If you’re feeling wired but tired, struggling with energy dips, or living off sugar and caffeine just to function, your adrenals are probably begging for some TLC. Don’t worry, we’ve got simple, practical ways to bring your body back into balance (no meditation retreat required).
☀️Step 1: Lifestyle = Everything
Let’s start with the basics. Your nervous system craves safety, and that means predictability.
- Create a daily rhythm. Your body LOVES regularity. Wake and sleep around the same time each day. Get light on your skin in the morning (no, your phone screen doesn’t count) and embrace darkness at night to support your circadian rhythm.
- Ditch the adrenal enemies. Limit caffeine after 12pm (yes, even matcha counts), skip the late-night wine, and try not to spike your blood sugar with sugary snacks and giant pasta bowls every 3 hours.
- Do the inner work. Your stress patterns aren’t just about your schedule. Trauma patterns, subconscious beliefs, and chronic nervous system activation can all wear down your adrenals over time.
- Embrace oxytocin. This one’s fun. Smile, hug, laugh, dance, have orgasms (yes, really). Crying counts too. Anything that helps you feel connected, safe, and calm supports adrenal recovery.
- Sleep like it’s your job. Create a cozy sleep sanctuary and keep your bedtime consistent. Your healing starts when you slow down.
🍳 Step 2: Eat to Stabilize
Blood sugar and adrenal function are BFFs. If you’re skipping meals or living on coffee until lunch, your cortisol is going to keep climbing.
Here’s how to eat in a way that makes your adrenals feel safe and supported:
- Eat a savory breakfast within 90 minutes of waking (before caffeine!). Include protein + fat to keep blood sugar stable.
- No fasting until noon. Fast from dinner to breakfast, but no late-night snacking or skipping meals in the morning.
- Move your body after meals. Gentle walks > high-intensity when you’re burnt out.
- Eat 3 solid meals a day. Snacking isn’t a crime, but consistent meals are key for hormone and blood sugar balance.
🥚 B-Vitamin Boosting Foods Your Adrenals Will Love:
- Eggs
- Leafy greens (spinach, kale)
- Whole grains (brown rice, quinoa)
- Legumes (beans, lentils, chickpeas)
- Nuts & seeds
- Fish (especially salmon & trout)
- Poultry (chicken, turkey)
- Dairy (milk, cheese, yogurt)
- Beef & liver (if you’re into it)
Your adrenals don’t need a dramatic life overhaul, they just want you to slow down, eat regularly, and treat your body like it deserves to feel safe. In a city that never sleeps, being well-rested, well-fed, and regulated is the real flex.
Ready to bring your nervous system back to home base? Start with these tips and watch what shifts.
Want to chat 1:1 with a hormone health coach? Reach out to Dana below and let’s get your body back in balance.
Written by: Dana Ariele Chwatt | @dana.ariele | www.dana-ariele.com