Use these strategies to manage & heal from stress

Supporting HPA axis dysfunction requires a balanced approach through nutrition, natural medicine, lifestyle and mindset.

Nutrition

• Balance blood sugar: Eat protein, healthy fats, and fibre while avoiding refined carbs and processed foods

• Adaptogens & nutrients: Include reishi, ashwagandha, magnesium-rich foods (avocado, pumpkin seeds), B vitamins, vitamin C, and omega-3s

• Electrolyte balance: Moderate salt intake supports low cortisol levels

Natural medicine

• Adaptogenic herbs: Ashwagandha, rhodiola, and holy basil help regulate cortisol

• Targeted supplements: Licorice root sustains cortisol (if low), phosphatidylserine lowers high cortisol, and omega-3s reduce inflammation

• Gut Support: Probiotics help balance the gut-brain axis

Mind-body

• Psych-K & EFT: Shift subconscious beliefs that contribute to stress and rewire the nervous system for resilience

• Empowerment: Develop a mindset of adaptability and self-trust to reduce perceived stress

• Self-Compassion: Cultivate positive self-talk to shift from survival mode to a balanced state

Lifestyle & emotional balance

• Stress reduction: Meditation, breathwork, and gratitude journalling calm the nervous system

• Sleep & rest: Optimise sleep (7+ hours), limit blue light, and avoid overtraining

• Boundaries: Spending time in nature and setting limits on stressors enhances resilience

Hydration & caffeine

• Stay Hydrated: To support adrenal health

• Limit Caffeine: Switch to herbal teas to prevent overstimulation