Improve Your Sleep Hygiene
Sleep deprivation is a vicious cycle you need to break: you feel tired but push yourself to stay awake. Sleep patterns are disrupted, making you feel even more tired.
A consistent, solid 7-8 hours of sleep every night will heal your entire body, including your adrenal glands. Turn off electronics at least an hour before retiring, take a hot bath before bed, read a book, drink a cup of calming tea to get better sleep.
And its important to do so: you perform best when youre well rested. Currently, studies of chronic fatigue indicate a definite connection between lack of a goodnights sleep and daytime dysfunction.
Herbs For Adrenal Stress
- Adrenal supporting herbs include: Licorice, Rehmannia, Rhodiola, Withania, Siberian Ginseng and Astragalus
- Herbs to support your nervous system include: Chamomile, Hops, Kava, Passionflower, Skullcap, Lavender, Lemon balm, Oats, and Valerian
- St Johns Wort can improve symptoms of mild depression and anxiety.
NB. You should not take any of the above herbs if you are taking the oral contraceptive pill, fertility drugs, HRT or any other hormonal treatment or other medication unless they are recommended by a registered, experienced practitioner.
Restore Balance To The Hpa Axis And Optimize Mitochondrial Health
Restoring adrenal function and optimal mitochondrial health takes time. In addition to the following supplements, it is also critical to incorporate lifestyle practices that reduce stress and to clean up your diet . Note: Many of the supplements that support the bodys stress response also supports energy production and mitochondrial health. You may have to try different combinations to see what works best for you.
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Magnesium Can Help You Manage Symptoms Related To Adrenal Fatigue
As your body responds to stress, its magnesium levels decrease. Magnesium feeds the energy centers of cells in your body, including those in the adrenal glands. The lack of magnesium can easily set off the adrenal glands stress response, negatively affecting your mood and overworking these glands. So, its essential to maintain magnesium levels so the adrenal glands can operate smoothly.
Magnesium can also help you deal with adrenal fatigue symptoms. It can help you battle stress-induced fatigue, allow you to get more high-quality sleep, and rebalance your metabolism. In general, having adequate magnesium levels aids in relaxation, thereby putting less stress on your adrenal glands. Who couldnt use more rest and relaxation?
Emotional stability can also decline without adequate levels of magnesium. As stress uses up magnesium, it inhibits serotonin from being released. Without enough serotonin, a person can experience emotional imbalances that lead to feelings of depression or anxiety. Avoid the emotional rollercoaster, and the sluggish feeling brought on by inadequate magnesium by taking magnesium supplements such as these:
Show Fatigue The Door
Promotes healthy stress response & wards off fatigue*
Nourishes adrenal glands depleted by everyday physical, mental & emotional stress*
Includes Sensoril®, a clinically-studied ashwagandha extract shown to promote feelings of well-being & balance*
Also includes organic whole oranges, brown rice & magnesium
Vegetarian, gluten free, made without soy or dairy
Take anytime of day, even on an empty stomach
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Supplements To Fight Adrenal Fatigue
by Dawn Gowery | May 1, 2010 | Healthy Living, Natural Remedies
Dr. James L. Wilson is the author of Adrenal Fatigue: The 21st Century Stress Syndrome. In 1998, Dr. Wilson coined the term ADRENAL FATIGUE to identify a group of signs and symptoms that people experience as a result of suboptimal adrenal function. This lack of optimal adrenal performance is often associated with the affects of stress on the human body. The excerpts from the book that follow are reprinted with the permission of the publisher, Smart Publications.
Dietary supplements play a very important role in healing from adrenal fatigue. They not only speed your recovery but are also often necessary for complete recovery to take place at all. The supplements described in this section are chosen specifically for their restorative effects on the adrenal glands. The significance of each will be briefly explained because you need to understand why these nutritional supplements are included as part of your rehabilitation program and the absolute necessity of taking them regularly.
However, the vitamin E necessary for adrenal regeneration is a mixed tocopherols supplement, specifically one high in beta-tocopherols. Recent studies have shown that too much d-alpha-tocopherol can actually suppress the beta and other tocopherols necessary for adrenal rejuvenation. Taking a mixed tocopherols vitamin E is critical if you want to restore adrenal health.
B Vitamins
References:
How Is Adrenal Fatigue Diagnosed
Physicians diagnose adrenal fatigue based on the patients symptoms. A physician may offer a blood or saliva test, but scientific studies do not support these tests to diagnose adrenal fatigue. Therefore, the results and analysis from these tests are not reliable and cant be considered accurate.
However, because the adrenal glands produce cortisol, it is common for a corticotropin stimulation test to be ordered. Since the adrenal glands respond to stimulation by releasing cortisol, the stimulation test can either prove or disprove that the glands are burned out.
Aside from the corticotropin test, physicians may order other diagnostic testing to exclude the possibility of any other medical conditions, such as anemia, obstructive sleep apnea, irritable bowel syndrome, other thyroid issues, growth hormone deficiency, menopausal problems, low aldosterone or renin, or any other systemic illness. A patients physicians may work together to also exclude conditions such as depression or anxiety, poor diet, overtraining, or stress at home or work.
Adrenal fatigue can also be related to several other adrenal-related issues. Other adrenal-related problems can include thyroid issues, Polycystic Ovarian Syndrome , leaky gut or intestinal permeability, anxiety, cravings, weight gain, low blood pressure, or blood sugar imbalances. There are also several other adrenal gland disorders.
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Build A Strong Foundation: Support Your Bodys Natural Ability To Make Energy
While adrenal fatigue and mitochondrial dysfunction are unique issues, each with its own symptoms, fatigue is a defining characteristic of both. Before we look at individual adrenal and mitochondrial nutrients, it is important to consider a few foundational supplements. These are nutrients that are required for our bodies to produce energysuboptimal levels of any of them will interfere with normal energy production. Consider them the first step to reclaim your energy.
Causes Of Adrenal Fatigue
- Excessive stress levels from work, school or your home life can lead to adrenal fatigue.
- Poor sleep and eating habits are also a cause of this condition.
- Having an autoimmune disorder like rheumatoid arthritis is another possible factor for the development of adrenal fatigue.
- Nutrient deficiencies that go unresolved increasing the stress on the body
Consuming foods and supplements rich in pantothenic acid for adrenal fatigue can help your body be more properly equipped to deal with physical, mental or emotional stress.
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S To Heal From Adrenal Fatigue Naturally
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Did you know that almost everyone struggling with thyroid disease also has some form of adrenal fatigue? When the adrenals become taxed, this tells pituitary to slow down the thyroid . If you struggle with thyroid disease, its important you take steps to heal the adrenals so the rest of your endocrine system can return to homeostasis.
Pantothenic Acid Vs B
Pantothenic acid is a water-soluble vitamin with three important metabolic functions: it serves as an essential part of coenzyme A to allow for oxidation reactions acts as a precursor to CoA, which joins acetyl groups from AcetylCoA or beta-keto acids together into choline, pristanate, crotonine or adipate and assists lipases in synthesizing fatty acids.
Pantothenic Acid vs Vitamin B Pantethinics are more effective than Vitamins B because they can cross the blood-brain barrier. The blood-brain barrier protects the brain from bacteria and viruses while allowing vitamins, minerals, and amino acids to pass through to the brain.
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Adrenal Fatigue Treatment: 5 Essential Vitamins And Minerals
Are you tired all the time? Experience brain fog frequently? Body aches especially in the upper back?
Those are some of the symptoms stress can cause in addition to numerous others such as multiple allergies, unexplained headaches, shakiness under pressure, and muscle weakness.
With essential vitamins and minerals I was able to improve my adrenal health and have more energy again.
Note 2021: I wrote this post a long time ago.
If you want to learn more about fatigue and how to support your health and create a recovery plan, check out Jess at Study In Fitness. She has lots of current info and an amazing recovery story.
This post contains affiliate links.IM NOT A DOCTOR. Consult your healthcare provider before starting any treatments.
How Stress Affects The Body
Who feels stress most? And least?For the past decade, the American Psychological Association has been conducting a Stress in America survey, which has examined stress levels across generations and between genders.
In 2015, the most recent year reported in the APA survey, women rated their average stress level slightly higher than did men. On a scale of 1-10, 1 being little or no stress and 10 being a great deal of stress, the average rating for women was 5.3 and for men, 4.9.
Interestingly, the average stress level reported to the APA decreases as age increases: millennials > genXers > boomers > matures.
What are we so stressed about?According to the APA survey, the following are reported as the greatest sources of stress:
What affect can stress have on the body?Stress can result in multiple unhealthy behaviors and moods such as overeating , skipping meals, self-medicating with alcohol, smoking, wakefulness at night, irritability, and others.
Chronic stress can have several particularly adverse health consequences. For example, the immune system can be negatively impacted by decreased natural killer cell activity and decreased secretory IgA, the latter being the GI tracts first line of defense against invading organisms.
Chronic stress can also disrupt the GI tract by decreasing the beneficial Bifidobacteria and Lactobacillus bacteria species, while increasing the levels of the pathogenic bacteria, E. coli and Entereobacteria.
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Herbal Adrenal Fatigue Supplements
A lot of people think that since herbs are natural and plant-based, they are safe and easy on the system. This is another common mistake that wed like you to avoid making. Herbs can cause strong reactions, both positive and negative. For all the following herbs, you should not take them if you are pregnant or have a serious health condition. Also, they should only be taken in the earlier stages of AFS, as in later stages they may be too stimulatory, which can increase fatigue, anxiety, and other symptoms.
Licorice Root
Licorice is an anti-stress herb that helps with endurance and vitality. It is one of the most commonly used herbs in Traditional Chinese Medicine, and it can help block the conversion of cortisol into cortisone. It is also used to ward off feelings of low blood sugar, which is a common symptom in AFS. And it helps increase the production of another commonly deficient hormone in advanced AFS aldosterone.
Ashwagandha Root and Leaf
This ayurvedic adaptogen is also a cardiotropic and cardioprotective herb. It has direct effects on adrenal function and helps you get more strength and energy. Its also used as a mild aphrodisiac. Ashwagandha is one of the few secondary adrenal fatigue supplements that may be tolerated in advanced stages of AFS, but if that is the case, it needs to be taken under medical supervision.
Rhodiola Rosea
Ginkgo Biloba
Maca Root
Ginger Root
Ginseng Root
A Great Place To Start Learning About Adrenal Fatigue Is Understanding What The Adrenal Glands Do
The adrenal glands are part of the endocrine system in your body. This system is responsible for pushing hormones into the bloodstream. Hormones are messengers that travel to tissues and organs in the human body to help different processes, including metabolism, growth, and development.
There are two adrenal glands, and they are located above the kidneys. Many scientists describe them as the hat-shaped organs sitting at the top of your kidneys.
They produce hormones that, when released, aid with the regulation of the following processes:
- Metabolism
So as you can see, they serve an essential purpose in how your body functions.
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Three Major Bs In The Adrenal Cascade
Vitamin B3 is one of the most important of the B vitamins to the adrenal cascade. Large amounts of niacin are necessary to form the molecular structure of certain coenzymes critical for almost all of the steps in this cascade.
B5 is another essential contributor in the adrenal cascade and is converted in the body into acetyl-CoA, a substance critical to the conversion of glucose into energy. It is present in all cells but in higher quantities in the adrenals because so much energy is needed to produce the adrenal hormones.
B6 is also a coenzyme in several of the biochemical pathways in the adrenal cascade and plays a role in the functioning of the hypothalamic/pituitary/adrenal axis that modulates adrenal activity and the stress response.
Although proportionately larger quantities of B3, B5 and B6 are used in adrenal hormone production, all of the B vitamins help generate energy and work in concert with each other. Therefore, the presence of the complete B complex is necessary for each individual B vitamin to optimally do its job. Their relative ratios are especially critical to how well they are able to support adrenal function.
B-12 injections give me the energy I need to help with my busy life. Im more alert, I dont need naps and I havent gotten sick when all my friends have had the flu. I would recommend B12 injections!
Vitamins To Boost Immune System And Nurture Your Adrenals
Here are some of the adrenal support nutrients and herbs that I often include as part of a personalized functional medicine plan for my patients. By nurturing the adrenals, the immune system benefits.
- B Complex. The body burns through B vitamins in a stressed state and if they arenât replaced fast enough, youâll notice that metabolic health suffers. By taking a B complex, you provide a steady stream of B vitamins to the body for adrenal system support, and therefore immunity. If you have symptoms of HPA axis dysfunction, you may notice improvements in energy and mental clarity with B vitamins and I consider this foundational support during times of stress.
For adults, I like Methyl B Complex.
For children, I like Kids B Complex.
- Vitamin C. Vitamin C might be a nutrient you are already taking to boost your immune system in the face of COVID-19. Did you know that the adrenals have the highest concentration of vitamin C in the body? By replenishing vitamin C, you not only support the immune system, but also your bodyâs ability to respond to stress.
For adults, I like Ultra Potent â C 1000.
Forchildren, I like Chewable Vitamin C by Little DaVinci.
Two favorites that I alternate between are:
and Proflora4R Restorative Probiotic Combination.
And for children, I like Flora Bites.
For infants, I like MetaKids Baby Probiotic.
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The Complete Guide To Adrenal Fatigue Supplements
One of the most frequent questions AFS sufferers ask is: What adrenal fatigue supplements should I take? This is a very good question that we hear often from our nutritional coaching clients, but unfortunately, the answer is not simple.
First, if you are asking this question, you need to consider how you are expecting supplements to fit into your overall health goals. Do you only want fast relief? Does it seem easier than changing your diet? Or do you truly do have a strong foundation for recovery and supplements will just be an added support?
As you consider taking supplements, make sure that you are not taking the shotgun approach. This is by far one of the most common yet biggest mistakes we see people make in their effort to feel better faster. Its basically where you take a bunch of different supplements, without planning or research, hoping that some combination will work. This poses two problems:
The Stages Of Adrenal Fatigue
There are four identifiable stages of adrenal fatigue :
One Beginning of Alarm
This is a normal state of heightened reactivity. In response to a stressor, from something simple like taking an exam to something serious like an automobile accident, your adrenal glands will release cortisol and other hormones so you can deal with the immediate situation. Most Stage One activity subsides once the hazard has passed and normal cortisol levels return.
Two Alarm Continues
The stressor doesnt quickly go away and your body must remain in an elevated state to meet the challenge. Stress-related hormones may increase while sex and sleep hormones drop. You might feel wired but tired. If this stage goes on long enough, adrenal fatigue can set in.
Three Resistance
The endocrine systemincluding the adrenalscontinues to produce excess stress hormones and fewer sex and sleep hormones. You can still function normally but you feel symptoms of exhaustion. Lethargy and an impaired immune response lend themselves to catching every bug thats going around. As a matter of fact, you may find yourself unable to get rid of a simple yeast infection. This phase can last months or even years.
Four Burn-out
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