Let’s face it! Our lives are busy and they’re only getting busier. It can certainly be a lot of fun at times, but it is also putting a lot of stress on our mind and body. Prolonged stress can have a significant effect on our body physiologically and it can cause a number of negative long-term consequences. In this newsletter, we will take a look at a condition called adrenal fatigue and how to overcome it naturally.

What is adrenal fatigue?

As the name suggests, adrenal fatigue occurs when the adrenal glands are working too hard or not coping with the amount of work they are required to do.

The adrenal glands are small glands that sit on top of the kidneys. They are responsible for the release of hormones such as cortisol, adrenaline and noradrenaline. Cortisol is your stress hormone, and is released when the body is under increased stress, whether that’s physically, chemically or emotionally.

Cortisol sends messages to your brain to tell it that the body is undergoing a stressful stimulus. The brain assesses the situation and either tells the adrenal glands to continue to produce cortisol, or it switches off the feedback loop if the stress has subsided or disappeared.

The problem is that today we are under constant stress, which can result in consistently elevated cortisol levels. If the adrenal glands continue to work harder than normal, eventually they will fatigue like your muscles or other organs or glands in your body.

How does adrenal fatigue affect your body?

If you are suffering from adrenal fatigue, you may be experiencing the following pattern:

• You wake up without feeling refreshed and often require caffeine to get you going in the morning.

• You feel more energised in the morning or around lunch time, but you don’t necessarily feel hungry.

• Your energy levels crash mid afternoon and you run for that snack to perk you up again.

• Your energy levels rise around 6pm, fall around 9pm and then rise again at 11pm, making it difficult to fall asleep.

This is a very common pattern for people who are suffering from adrenal fatigue. In essence, your energy levels rise and fall at the opposite times to when they ideally should.

What are the causes of adrenal fatigue?

Adrenal fatigue is often caused by long periods of stress whereby the body is unable to cope with the amount of stress it is under, resulting in the ongoing release of your stress hormone cortisol. The following are some of the more common causes of adrenal fatigue:

• Inactivity or a lack of exercise

• Severe injury or surgery

• Lack of sleep or poor quality of sleep

• Overwhelm, anxiety or depression

• Poor diet (increased sugar, processed food, alcohol)

• Prolonged exposure to environmental toxins or pollutants

• Stressful experiences (loss of a loved one, divorce, financial hardship)

• Traumatic experiences (car accidents, bullying, childhood events)

What are the symptoms of adrenal fatigue?

The symptoms of adrenal fatigue can vary greatly as all of the systems in the body are affected. Some of the more common symptoms are:

• Autoimmune conditions

• Brain fog

• Chronic fatigue

• Depression

• Hair loss

• Hormone imbalances

• Insulin resistance

• Loss of appetite

• Loss of libido

• Moodiness and irritability

• Sleep disturbances

• Weight gain

Treatment for adrenal fatigue

Treatment can vary greatly depending on the severity of the symptoms, how long the stress has been present, and whether the stress will be an ongoing problem. However, one of the key components to treating adrenal fatigue is to reduce or remove the stress that is causing it in the first place. Sometimes this can be achieved, however most of the time it’s not a simple fix.

If the stressor or stressors cannot be eliminated easily or quickly, it is important to help the body cope with the stress as much as possible. Eating healthy, exercising regularly, eliminating toxins as much as possible and calming your mind is a great way to overcome adrenal fatigue.

Foods to avoid during adrenal fatigue

Helping your adrenals recover involves removing foods that are taxing your adrenal glands, and adding in foods that help them heal. The following foods should be reduced or eliminated to ease the workload on your adrenal glands:

• Caffeine

• Carbohydrates

• Hydrogenated oils

• Processed foods

• Processed meats

• Sugar and sweeteners

Foods to eat during adrenal fatigue

The next step is to add in foods that help your body, in particular your adrenal glands, heal and recover. These include:

• Avocado

• Bone broth

• Coconut

• Cruciferous vegetables (broccoli, brussel sprouts, cauliflower)

• Fatty fish

• Fermented foods

• Free-range chicken and turkey

• Nuts and seeds (almonds, chia seeds, flax seeds, pumpkin seeds, walnuts)

Supplements and natural remedies

Various vitamins, minerals and herbs can assist with your healing and recovery. However, it’s important to not just take over the counter supplements, as they may not be the right ones for your body. Using Applied Kinesiology, I can check which supplements you need to heal and recover as quickly as possible. These may include:

• Adaptogenic herbs (ashwagandha, rhodiola, schisandra)

• B vitamins (B3 and B6)

• Cordyceps

• Essential oils (lavender, rosemary)

• Magnesium

• Vitamin C

Things to do to help manage your stress

Sometimes there is a lot going on in life, and it can get very overwhelming at times. However, there are various things that you can do to help your body manage the stress that you are going through.

• Eat a fresh, whole food diet with lots of fruit and vegetables

• Exercise every day, even if it means just going for a short walk

• Try to get 7-9 hours of sleep and go to bed at the same time each night

• Get out in nature and enjoy the sunshine

• Practice mindfulness techniques (prayer, meditation, yoga)

• Take time for yourself (go for a walk, read a book, catch up with a friend)

• Do something fun each day and don’t forget to laugh

• Seek professional help if required (counselling, psychology)

The road to recovery

Recovering from adrenal fatigue can take quite some time, especially in severe cases. Full recovery can take 6-9 months in mild cases, 12-18 months in moderate cases and up to 24 months in severe cases. But the good news is that your body can recover, and the more you look after it, the quicker it will heal and the better you will feel.