Tired Of Feeling Tired How To Eliminate Adrenal Fatigue
Phew! The hustle and bustle of the holidays are finally over.
So thats it. No more stress until next December, right?
Lets hope.
But if youre like many women with Hashimotos, you may experience an onslaught of stress throughout the year. You know the kind it makes you feel tired to your bones , yet still has you tossing and turning at night with a racing mind .
Except that mind tends to shut right off again once the sun comes out.
The stress can feel never-ending. And, it might be. Thats because, if youre like many women living in the 21st century, you may be caught in a vicious stress cycle that is tough to get out of without the right knowledge and tools.
Do Something You Love
You know what else is good for the adrenals? Having fun. That’s because pleasure helps relieve emotional stress, a major cause of adrenal fatigue.
“It can be watching a silly movie, talking with a friend, a glass of wine and a bath, or reading a ,” Dr. Romm says. “When you focus just a little more attention on something thats good, it starts to reprogram your brain to say, ‘Oh, life is safe.’ And then your emergency broadcasting system can stop telling your adrenals they need to activate, and everything can calm down.”
What Is The Treatment For Adrenal Fatigue
The treatment for adrenal fatigue is essentially lifestyle advice, including sleep, diet and exercise. Talk with your doctor to discuss how you are feeling so that your doctor can arrange tests if needed and also provide you with advice and support.
It is very important to reduce stress and improve relaxation. See also the separate leaflets called Acute Stress Reaction and Stress Management and also the leaflet called Relaxation exercises.
Eat plenty of fruit and vegetables. Avoid junk foods and processed foods. Also avoid or reduce coffee and any other stimulant drinks and reduce your intake of sugary drinks and foods. See also the separate leaflet called Healthy Eating.
Regular exercise is also important. See the separate leaflet called Exercise and Physical Activity.
It is very important to have enough sleep and to stick to a consistent sleep routine. For more information see the separate leaflet called Insomnia and the leaflet called Sleep diary.
There is no evidence that supplements are of any value, and some supplements may be harmful.
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Risks And Side Effects
First, remember that any new dietary regimen or addition of supplements in your lifestyle should be implemented under the supervision of a physician/naturopath you trust.
In general, introducing more plant-based foods into your lifestyle and eliminating stimulants, sugary foods and processed items with a ton of sodium or chemicals added to them is going to help you feel and live better, regardless of conditions you may or may not have.
The larger concern comes when referring to herbs, spices, supplements and essential oils used to combat adrenal fatigue. Dont blindly use any new supplements, herb or essential oil without medical supervision or proper education on how, how much, how often and how long to use these supplements.
There are several herbs that should not be used when pregnant or breastfeeding. This includes medicinal mushrooms, adaptogenic herbs and some essential oils.
So Whats A Person To Do
Navigating this ocean of uncertainty is not an easy task. Symptoms associated with adrenal fatigue probably have multiple causes. Frequent follow-up visits and a strong patient-clinician partnership are critical elements for success. Alternative and complementary clinicians often have better results, because the appointments tend to last longer and they view patients through a more holistic lens. An important word of caution: some medical professionals prescribe cortisol analogs to treat adrenal fatigue. Cortisol replacement can be dangerous even in small doses. Unintended consequences can include osteoporosis, diabetes, weight gain, and heart disease.
Regardless of what we call it, there are millions of people suffering from similar symptoms, and a personalized plan that involves counseling, medications, supplements, lifestyle change, among others could work for many. Improvement following these programs is slow, and the evidence is weak, but I hope advances in big data, genomics, and its relationship with the environment and the microbiome, may shine a light on how to better help people who suffer from these ailments.
The adrenal fatigue theory may fit like a glove to explain your symptoms, which are very real. But before buying expensive protocols over the Internet to treat something were not even sure exists, take a deep dive and reexamine your lifestyle. The path to feeling better may be closer than you think.
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Get An Adrenal Fatigue Test
You can just follow the advice at the bottom of this article , but if you want to be really sure that you have adrenal fatigue, I recommend getting a cortisol test from a functional medicine doctor.
Standard doctors often dismiss cortisol test results because they fall within the normal range of cortisol. But feeling like crap isnt normal, and you shouldnt accept it. Its similar with testosterone: 300 ng/dL is within the normal range, and so is 900 ng/dL. But if you triple your testosterone levels, I promise youll feel a lot different.
Its the same with cortisol. In the morning, normal cortisol is anywhere from 7-28 ug/dL in the afternoon, its 2-18 ug/dL.Thats a huge range, and the reason I dont suggest a standard doctor for a cortisol test. You dont want normal you want optimal.
A functional medicine doctor will look more carefully at your cortisol levels and be able to tell you if you have adrenal fatigue.
Listen To Light Inspirational Music:
Listening to light classical, meditation or worship music can be extremely healing for the body. These forms of music are not overstimulating, but they have unique harmonies that boost up endorphins and stimulate the formation of serotonin.
In addition, listening to classical music and other music that uplifts your spirits enhances tissue healing and repair. Be sure to avoid loud, rock, dance and hip-hop music if you have adrenal fatigue. These melodies are far too stimulating and can further drain the adrenals.
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What Is Adrenal Fatigue Steps To Overcome It Naturally
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Did you know that chronic stress can affect your bodys ability to recuperate from physical, mental or emotional stress? This is likely why most people have dealt with adrenal fatigue at some point in their lives.
Many proponents of this condition estimate that almost every person can experience adrenal fatigue, also known as hypoadrenia, to some degree at a particularly stressful point in his or her life.
Because the adrenals influence many parts of the body, symptoms of adrenal fatigue can mimic a number of disorders and isnt always easily recognizable.
Adrenal fatigue symptoms, like brain fog, moodiness and trouble sleeping, can be indicative of many disorders and are often overlooked by doctors. But more and more people are starting to realize that a combination of these health issues often indicate the onset of adrenal fatigue.
If you have adrenal fatigue, it can have significant effects on your overall health. Luckily, you can improve this common issue naturally by focusing on your nutrient intake and lifestyle choices.
S To Healing Adrenal Fatigue Naturally
It takes time to wear out your adrenal glands, and because of this, it also takes time to heal them. It can take six to nine months to heal from minor adrenal fatigue, and up to 24 months for more severe adrenal fatigue. Recovering from adrenal fatigue includes taking stock of your physical and mental well-being and making significant lifestyle changes that reduce stimulus from stressful situations.
Here are seven natural ways to begin your journey recovering from adrenal fatigue:
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Nutritional Remedies To Beat Adrenal Fatigue
Does poor diet cause adrenal fatigue? No, but causing your body to be in a state of stress because it lacks proper nutrients wont help beat adrenal fatigue either. Healthy vegan protein sources and vegetarian fare will provide your adrenal glands with necessary nourishment.
According to research on stress, cortisol production, and adrenal fatigue by 30-year clinical practitioner Dr. James Wilson, the following nutrients might provide optimal adrenal function:
- B vitamins including:
- Niacin 125150 mg/day
- Pyridoxine 50+ mg per day
- Pantothenic acid 12001500 mg/day
Dr. Wilson also says that salt and salty foods are dietary additions you may want to add to increase adrenal function. Remember that reducing stress helps your adrenal gland function. Therefore, you can reduce stress caused by inadequate nutrition by choosing good vegan sources of protein and a wide variety of sources of vegetarian nutrients.
A healthy, balanced, and well-rounded diet will help your body get what it needs rather than starving it of vitamins and minerals. Seek advice from a nutrition professional if you need further guidance in achieving your health goals related to adrenal wellness.
Here Are 10 Steps To Heal Adrenal Fatigue:
1. As soon as you wake up, drink a glass of water along with 1/4 teaspoon of celtic sea salt. Then, throughout the day, have a pinch of sea salt with each glass of water and also use it to season your food. Daily total consumption of about 2 teaspoons of Celtic sea salt is a good place to start. The 80+ minerals in the salt will help nourish the adrenals and endocrine system.
2. Eat breakfast within one hour of waking. If you wait any longer than this, it can cause your blood sugar levels to decrease too much and your adrenals can start producing excess cortisol.
3. Eat regular meals throughout the day and include some protein, complex carbohydrates and healthy fat in each meal. I know this is a simple step, but skipping meals can put a strain on the adrenals.
4. Remove all processed foods from your diet. Processed foods are a stressor on the body, and the goal is to remove stressors as much as possible to help support the adrenals.
5. Only do low-impact exercise like walking, pilates, gentle yoga or stretching. High impact exercise puts strain on the adrenals, especially when the adrenals are already fatigued. If youre having trouble losing weight, I know this can seem counter-productive, but you will lose weight by resting and following the steps Im listing here.
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Warning Signs You Have Adrenal Fatigue And How To Beat It Forever
The easy, relaxed lifestyle experienced by our ancestors no longer exists, and we’re not even aware of how much stress we’re under. The problem? “Our lifestyles have changed, but our bodies haven’t,” Dr. James Wilson said in his November lecture at the First Arizona Choices Exposition in Tucson, Ariz. A large portion of our population is feeling tired and stressed out, and we want to know why.
The adrenal glands sit over the kidneys, where they play a significant role in the body, secreting more than 50 hormones necessary for life, including epinephrine , cortisol, dehydroepiandrosterone , progesterone and testosterone. Since they produce so many essential hormones, the adrenal glands are responsible for many of the functions we need to stay alive and healthy, including:
- Energy production – carbohydrate, protein and fat conversion to blood glucose for energy
- Fluid and electrolyte balance
- Fat storage
One hormone in particular, cortisol, is extremely important for keeping our body systems in balance, as well as protecting our cells. For example:
- It controls the strength of the immune system: Too much cortisol weakens the immune system, setting the motions for increased susceptibility to infections and cancer, while too little leads to an overactive immune system and autoimmune disease.
- It normalizes blood sugar.
- It regulates blood pressure.
What Is The Outlook
Most people with adrenal fatigue will recover quite quickly but severe symptoms may take some months to recover, or even longer. The time for recovery will vary enormously from person to person and will also depend on the cause of stress and the severity of symptoms. Following a good treatment plan, as described above, will help you to recover more quickly.
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But What If I Have Symptoms Of Adrenal Fatigue
If you have tiredness, brain fog, lack of motivation, among other symptoms, you should first have a thorough evaluation with a medical doctor. Anemia, sleep apnea, autoimmune diseases, infections, other hormonal impairments, mental illnesses, heart and lung problems, and kidney and liver diseases are just some among many medical conditions that could cause similar symptoms. If the workup from your medical professional turns out normal and you believe you might have adrenal fatigue, I would recommend you consider a fundamental question: Why would your adrenals be drained? Take a better look at what types of stress might be affecting you. For many, the hectic pace of modern life is to blame.
The lack of a biological explanation can be disappointing. To make things worse, its not unusual for doctors to say “there is nothing wrong with you” or “this is all in your head.” The overwhelming amount of information on the Internet that recommends many types of treatment causes even more stress. Mental health conditions, such as depression or anxiety, may have symptoms similar to adrenal fatigue and may not respond well to antidepressants and counseling. And some patients do not believe that a mental health concern is the primary cause of their symptoms and many refuse medications due to concerns about their side effects.
Focus On Deep Breathing:
Improving your posture, seeing a high quality chiropractor and optimizing your breathing patterns is highly recommended. Take time every day to breath long and deep and allow the rest and peace that comes with this practice to come over you.
Follow these tips here to improve your breathing patterns.
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What Are The Symptoms Of Adrenal Fatigue
The term adrenal fatigue is used to describe a collection of symptoms, such as:
- digestive issues
- craving salt and sugar
Your adrenal glands sit on top of each kidney. Their role is to produce hormones, including adrenaline and noradrenaline, both of which are used to prepare your body for fight or flight.
Some people believe that when the adrenal glands are overworked they dont produce enough of these hormones. The theory first came from a chiropractor in 1998. However, there is no scientific evidence that this condition exists.
Eat For Blood Sugar Balance
Low blood sugar levels can be a cause of fatigue, yawning, sleepiness, and brain fog. Eating a diet that minimizes blood sugar swings can help.
To keep your blood sugar stable, aim to eat a diet low in processed carbohydrates like bread, pasta, crackers, and chips. Eat more whole foods, such as high-quality proteins, healthy fats, and complex, slow-burning carbs, like fruits, vegetables, nuts, whole grains, and seeds.
The paleo diet is a low-carb diet that helps keep blood sugar steady [24
If you need help changing your diet, reach out to our clinic to learn more about meeting with our health coach.
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How Is Adrenal Fatigue Diagnosed
There is no test which can tell whether or not you have adrenal fatigue. A 24-hour salivary adrenal test has been used to check the function of the adrenal glands. However, many doctors, including adrenal gland specialists, do not consider that this test is appropriate to measure the function of the adrenal glands.
A 24-hour salivary adrenal test involves taking saliva samples four times during 24 hours. The samples are usually taken at 8 am, 12 noon, 4 pm and midnight. The early-morning steroid level should be the highest level of the day but may be reduced if the adrenal gland is not working properly.
You may need blood tests to make sure there are no other reasons why you feel very tired, such as anaemia or an underactive thyroid gland. Further tests will also be needed if there is any concern that your adrenal glands are not working properly.
The Epidemic Of Adrenal Fatigue:
Adrenal fatigue is a condition that most everyone experiences at some point in their lives due to the amount of chronic mental, emotional, chemical and physical stressors that come with the life we live. These stimuli increase our state of sympathetic tone and increase the adrenal hormone output. Naturally, we should be able to cycle in and out as we take time to support our body, rest and repair.
The major problems with adrenal fatigue and its progression into adrenal exhaustion occur when the adrenals are unable to turn-off. This can be due to underlying infections, allergies, leaky gut syndrome, nutrient deficiencies and an overload of toxicities .
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It Depends On The Severity Of The Adrenal Fatigue
The first question to ask is what stage the individual has reached. If he or she is still on Stage 1 or 2 Adrenal Fatigue, where cortisol levels are still high, then a recovery may take very little time. If the condition is caused by temporary stress at work or bereavement, we can reasonably expect cortisol levels to return to normal once the stress has passed. In fact, many of us enter Stage 1 or 2 Adrenal Fatigue multiple times during our lives, only to pass out of it within a few months as the underlying cause disappears.
If the individual has reached Stage 3 Adrenal Fatigue, treatment will likely take much longer. At these stages both the adrenal glands and the rest of the endocrine system are beginning to get severely fatigued, and production of at least a few of our hormones has started to flag. The diurnal cortisol cycle has begun to be disrupted. To rebuild adrenal strength requires lifestyle changes, a nutritious diet and proper supplementation. This takes some time, and you can anticipate the process taking at least 6 months.
For those of us deep into Stage 4, where levels of both the sex hormones and stress hormones have dropped substantially, treatment will take even longer. You should expect a treatment period of at least 12 months, possibly involving bio-identical hormone replacement as well as the dietary changes, lifestyle changes and supplementation mentioned above.
