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Adrenal fatigue is a term that encompasses a range of signs and symptoms that result when the adrenal glands are functioning below normal and necessary levels. The adrenals glands are located just above the kidneys and are responsible for producing epinephrine (adrenaline), norepinephrine (noradrenaline), cortisol, progesterone, DHEA, oestrogen, and testosterone.
Adrenal fatigue encompasses a range of symptoms and is a form of fatigue that is not relieved by sleep. People with adrenal fatigue may look and act relatively normal with any obvious signs of physical illness, but may experience and general feeling of unwellness and tiredness. These people often find they need stimulants, such as caffeine, to get moving or prop themselves up during the day. It is a syndrome that was first described in medical texts in the 1800’s and although is recognised by the World Health Organisation, it is now not recognised by the conventional medical community as a distinct syndrome. Over the past 100 years doctors have argued whether it is a legitimate condition or not, with most arguments based on the fact that science has yet to determine a way to test for its existence. In natural and alternative therapy communities it is widely accepted as a real syndrome and believed to be one of the most mis- and undiagnosed conditions. Some estimates are that 75-80% of Western adult populations suffer from some degree of adrenal fatigue. It differs from adrenal insufficiency, or Addison’s disease. In Addison’s disease adrenal function is at the extreme low end and is often caused by an autoimmune dysfunction. It is recognised as a medical condition and diagnosed through a series of tests designed for extremely low adrenal function.
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A person may be experiencing adrenal fatigue if they regularly notice one or more of the following:
Some other sign and symptoms include:
As adrenal fatigue worsens, a person may experience frequent respiratory infections, allergies, rhinitis, asthma, and frequent sinus problems and colds. Adrenal fatigue is often mis-diagnosed as fibromyalgia, chronic and fatigue syndrome. The development of adrenal fatigue often leads to adult onset diabetes, auto-immune disorders and drug-dependence.⁵ References 1. What is Adrenal Fatigue (n.d.). Retrieved on 14th December, 2012 from http://www.adrenalfatigue.org/what-is-adrenal-fatigue 2. Comprehensive Adrenal Fatigue article. Lam, M. (n.d.) Retrieved on 14th December, 2012 from http://www.drlam.com/articles/adrenal_fatigue.asp 3. Adrenal Fatigue/Adrenal Exhaustion. Shomon, M (Dec 2003). Retrieved on 14th December, 2012 from http://thyroid.about.com/cs/endocrinology/a/adrenalfatigue.htm 4. Cortisol and DHEA: The Major Hormone Balance. McEvoy, M. (Jun 2011). Retrieved on 14th December, 2012 from http://metabolichealing.com/key-integrated-functions-of-your-body/hormone-and-endocrine/cortisol-and-dhea-the-major-hormone-balance/ 5. Adrenal Fatigue. Klein, D. (n.d.) Retrieved on 14th December, 2012 from http://www.suffernomore.com/Pain/AdrenalFatigue.htm Treatment of adrenal fatigue is best approached holistically. Changes are required not only on a physical level (diet and lifestyle), but emotionally/psychologically and energetically also. Energetically adrenal fatigue may be due to giving your power away to others or to beliefs and situations which creates stress. Saying yes to people or situations when you really want to say no. Doing things that do not feel right is also giving away power. Every time power is given away vital kidney energy is used up which is needed to fuel the adrenals. This pattern is commonly seen in mothers who sacrifice their own needs for the sake of the children or family in order to be a “good mother”. Or in men who work long and hard hours in order to provide for their family. Others may find they are doing things that they know are not good for them such as the foods they eat, consuming too much alcohol, smoking and using drugs, not getting enough rest, relaxation and sleep. All of these create additional stress on the adrenal glands.⁶ Overcoming adrenal fatigue is not an overnight process. It takes commitment to changing the patterns that have created it and time for the adrenal glands to recover. Estimated time frames for recovery are:
Dietary Considerations - What to eat and avoid Dietary considerations and adjustments play a vital role in the successful treatment of adrenal fatigue. The food that is eaten should be of a high quality, fresh, whole foods. Organic is best to avoid toxicity. Eat at frequent, regular intervals (e.g. 5-6 small meals daily), including protein with each meal. The primary diet should be high in raw foods with a low glycaemic index (GI). A person with adrenal fatigue will have an immediate need for sugar when hunger strikes. It is important that there is a good balance of protein and good fat, as well as carbohydrates to sustain energy levels until the next meal. DO NOT skip breakfast. Even if there is no urge to eat a small, nutritious snack, like eggs and nuts, is better than nothing. The best time to eat breakfast is before 10:00am in the morning because between 6:00 and 8:00am cortisol levels rise rapidly, peaking at around 8:00am and while your cortisol levels are higher, you may not feel like eating. In addition, the low liver function that often accompanies low adrenal function also suppresses early morning hunger. Lunch is best eaten between 11.00 – 11.30am and a nutritious snack between 2.00 – 3.00pm will help with the cortisol dip that occurs between 3.0 – 4.00pm. Preferably the evening meal should be eaten around 5.00 – 6.00pm. Just before bedtime a very small, low GI, nutritious snack should be eaten. An example is cottage cheese or nuts if there is a tendency to wake up in the middle of the night. Or nuts or eggs if there is difficulty falling asleep. Low GI is very important to avoid a sharp rise in blood glucose level and increased insulin output. ² Over time, insulin secretion becomes dysfunctional, resulting in a hypoglycaemic state in the middle of the night. These symptoms are characterized by nightmares, anxiety, and night sweats. When this occurs, the body will have to activate the adrenals to put out more cortisol in order to raise the blood sugar back to its normal level. This will eventually put an excessive burden onto the already fatigued adrenal gland if carried on year after year. ² People with advanced adrenal fatigue usually have low cortisol and low sodium (salt) levels (due to inadequate aldosterone production). In some cases high levels of salt (preferably a good quality sea salt) may be needed to be added to the diet. Some people may need to start each morning with a full glass of water and half a teaspoon to one teaspoon of sea salt. If blood pressure increases, or signs of oedema occur and nausea develops, stop the salt and see a qualified health practitioner. Foods to include in the diet are:
What not to consume is possibly more important that what to eat when treating adrenal fatigue. Eliminate the following altogether:
Lifestyle Considerations Lifestyle changes are essential for overcoming adrenal fatigue. Often there are lifestyle factors that have induced the condition, so a change to these patterns will be required Sleep Try to be in bed between 9-10pm and get at least 8 hours sleep every night. This is when the adrenal glands have the chance to rest and repair. Stress reduction Adrenal fatigue is caused by stress, whether a major acute stress or chronic long term stress. It is important to identify stress and find ways to either reduce it to manageable levels or eliminate it altogether. Removing negative situations or people from your life, sleep, smile, do something fun each day, laugh, eat regularly and well, use supplements, relax (mediation, bath). See below Exercise Gentle forms of exercise are best to maintain physical and mental health and wellbeing without causing additional stress on the body e.g. walking, yoga, tai chi Diet Eat nutritiously and cut out all caffeine and refined sugar Quit smoking Stop smoking a soon as possible as it places unnecessary stress of the body A guideline for stress reduction is Dr James Wilson’s D-E-S-T-R-E-S-S method.
References
1. What is Adrenal Fatigue (n.d.). Retrieved on 14th December, 2012 from http://www.adrenalfatigue.org/what-is-adrenal-fatigue 2. Comprehensive Adrenal Fatigue article. Lam, M. (n.d.) Retrieved on 14th December, 2012 from http://www.drlam.com/articles/adrenal_fatigue.asp 3. Adrenal Fatigue/Adrenal Exhaustion. Shomon, M (Dec 2003). Retrieved on 14th December, 2012 from http://thyroid.about.com/cs/endocrinology/a/adrenalfatigue.htm 4. Cortisol and DHEA: The Major Hormone Balance. McEvoy, M. (Jun 2011). Retrieved on 14th December, 2012 from http://metabolichealing.com/key-integrated-functions-of-your-body/hormone-and-endocrine/cortisol-and-dhea-the-major-hormone-balance/ 5. Adrenal Fatigue. Klein, D. (n.d.) Retrieved on 14th December, 2012 from http://www.suffernomore.com/Pain/AdrenalFatigue.htm 6. Adrenal Fatigue (n.d.) Retrieved on 14th December, 2012 from http://www.custommedicine.com.au/adrenal/ 7. Adrenal Function Tests You Can Do At Home (n.d.). Retrieved on 15th December, 2012 from http://www.adrenalfatiguerecovery.com/adrenal-function-tests.html 8. Recovering from adrenal fatigue: How your body can overcome chronic stress and feel energized again. Veracity, D. (Apr 2006). Retrieved on 15th December, 2012 from http://www.naturalnews.com/019339_adrenal_fatigue_chronic_stress.html#ixzz2F51i04V7 |
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