Adrenal fatigue is a manifestation of a wide variety of very familiar but not serious debilitating signs and symptoms. With every increment of reduction in adrenal function every organ and system in your body can be profoundly affected.
 

Adrenal fatigue can also be a major factor in other disorders such as Chronic Fatigue syndrome, Fibromyalgia, auto immune and frequent colds/respiratory infections. In the case of CFS and Fibromyalgia there is also substantial evidence to show that the causative factor of these is infectious microorganisms particularly viruses. However, the effect that the virus has long term hugely affects the adrenals, so even though we are able to affectively eradicate the virus over time, without adequately supporting and nourishing the adrenals the fatigue will not improve. The other problem faced with this is that when the adrenals are fatigued this also places a huge stress on immunity which often becomes weakened, therefore becoming more predisposed to infection and debilitation.

To determine whether you have adrenal fatigue or not there are various tests which enable us to discover how stressed your adrenals are. These are salivary cortisol tests, as well as questionnaires and some physical signs/symptoms. If you would like to have any of these tests please check with your naturopath or contact us 09 631 0111 for more details.

The good news is that there are dietary and lifestyle changes that can be made to improve and regain the health of your adrenals and your overall wellbeing.

The most important factor in rejuvenation is to remove the aggravating factors. It is important to be specific to your needs currently, for example you may have plenty of sleep so lying down in the afternoon for a nap may not be what your body needs but standing up for yourself and removing the harmful stresses from your life will make a difference. The sense of powerlessness or helplessness is the most debilitating and stress inducing emotion there is. When you are in control of your life and surroundings you allow yourself the power to then heal and transform into what you intend to be.

Lifestyle:
• Separate the good from the bad – write a list with the beneficial aspects of your life for your health and the detrimental aspects currently in your life.
• Locate the energy robbers – discover what aspects, situations, people, environments that drain you and make you feel more stressed
• Once you know these things a) change the situation, b) change yourself to adapt to the situation, or c) leave the situation
• Try relaxation techniques. A Harvard cardiologist has discovered from multiple studies that the body shifts from sympathetic to parasympathetic nervous system dominance where breathing, heart rate and oxygen consumption slow down, muscles relax, brain waves change to slower alpha waves and BP can drop. In particular the stimulation of adrenal glands diminishes allowing them to rest resulting in tissues in your body becoming less sensitive to stress hormones. Some relaxation techniques are Belly breathing, slowing down your breath, counting your exhalations (5 down to 1), repeating a mantra or affirmation.
• Take time out each day to do something you enjoy, whether that is a leisurely stroll, pottering around the house, reading etc.
• Ensure to get regular holidays to rest each year, this can be tailored to fit your financial situation.
• Sleep is essential for adrenal recovery. It is important to be asleep before 10.30pm avoiding your second wind at night. Sleeping in until 8.30/9am when able to is ideal to support the rise in cortisol levels.
• Exercise is key, it balances out levels of cortisol, insulin, blood glucose, growth hormone, thyroid hormones as well as increasing levels of oxygen to your brain, improving cardiovascular function and much more.

Nutritionally it is essential to have a large amount of nutrients coming into our body so our cells have the ability to replenish in times of stress.
• Having a good portion of protein per meal is vital to keep blood sugar levels stable and metabolism up, continuing to burn fat.
• Ensure to eat within 1 hour of waking to ignite your daily fire and metabolism, and leave no longer than 5-6 hours between meals to avoid a drop of blood sugar.
• Make sure your meals combine protein, fat and carbohydrates in the form of vegetables, salads and fruits providing a steady source of energy over a longer period of time.
• If you have high blood pressure avoid using too much salt added to food, but typically with Adrenal fatigue Low blood pressure is more likely. Adding some rock salt or sea salt to meals is ok to add flavour and satisfy craving.
• Avoid fruit in the morning to avoid blood sugar fluctuations
• Avoid stimulants such as sugar, coffee, and alcohol as these stress the adrenals and liver.
• Keep your cells hydrated to ensure adequate energy production. Around 35ml of water per kg of body weight is needed for optimal hydration.
• You are what you eat, the better food choices you make the better your body becomes.

Some Herbal Medicine recommendations:
Licorice Root (Glycyrrhiza glabra), Ashwagandha root (Withania somnifera), Korean Ginseng (Panax Ginseng), Siberian Ginseng (Eleutherococus senticosus), Rhodiola (Rhodiola rosea), Rehmania (Rehmania glutinosa) are all very useful herbs to tonify and strengthen the adrenals assisting with increased energy, sleep regulation, mood enhancement, and rejuvenation and repair of the body.

Nutritional supplementation recommendations:
Vitamin C, Vitamin B complex (particularly B5 and B6), Magnesium, Essential fatty acids, Co enzyme Q10 all help with increasing energy production, supporting and strengthening adrenal function, decreasing inflammatory responses, and enhancing cellular function.

For a specific combination of the right nutrients and herbs for you it is important to seek advice from a Naturopath to ensure your individual needs are met.

Written by Tarryn Keep ND, dip.herb.med
Discover Naturopathy Ltd