Adrenal fatigue

Well, what is adrenal fatigue? It is where the body is in a state of exhaustion, which can be caused by long term stress whether it be physical, emotional, psychological, environmental or chronic illness. First let’s start by explaining what the adrenals are. Our adrenal glands are endocrine glands that sit above our kidneys and produce hormones such as adrenaline, aldosterone, DHEA-S and cortisol. Our adrenals are manufactured to adapt and respond to physical, emotional and psychological stress. However, when our bodies are exposed to long term stress (fight or flight mode) it has the ability to deplete the adrenals therefore reducing the secretion of hormones (cortisol, aldosterone, DHEA-S and adrenaline). A reduced production of these hormones can therefore interfere negatively with the body’s ability to cope with stress thus causing exhaustion and making normal daily tasks impossible. 

Signs & symptoms of adrenal fatigue? 

·     Waking unrefreshed 

·     Lack of energy 

·     Difficulty relaxing 

·     Issues with sleep 

·     Lack of concentration & memory 

·     Sugar or salt cravings 

·     Low mood 

·     Anxiety 

·     Irritability 

·     Weight gain 

·     Hormonal imbalance 

·     Aches & pains 

Associated symptoms can include IBS like symptoms, diarrhoea, constipation, nausea, poor digestion and a constant cold/flu. 

 Now, I know a lot of the symptoms on that list will leave you feeling like this could potentially be you. But before you self-diagnose, before you go and buy adrenal supplements from the chemist - speak to a qualified health care practitioner that can advise the correct testing and take a detailed case history to guide you in the right direction.

A few tips that we can do in our day to day lives to help with these symptoms; 

Diet 
Wholefood diet - including a vast range of fruits, vegetables, legumes, nuts & seeds. Eat seasonally as the produce will naturally have a higher nutrient content. 

Iron
Iron is essential for energy production and the functioning of the central nervous system. Studies have found that a lower level of iron in the body can contribute to lower production of cortisol. 

Protein
This plays a role in ensuring your blood sugar levels are stable which will reduce the crash in energy. Additionally, protein is a key factor in neurotransmitter production, repair and maintenance of tissues and can act as long-lasting energy source. 

Magnesium
One of the favourites here at georgenat, magnesium can do no wrong. It has the function to improve energy, promote the production of neurotransmitters (hello stable mood), regulates cortisol levels and also help with insomnia, muscle aches & pains. When we are stressed, we excrete more magnesium through our urine, therefore in this scenario we are looking at quite low levels of magnesium, which can cause many symptoms that individuals with adrenal fatigue experience. Magnesium foods include: green leafy vegetables, cacao, avocado, figs, cashews, almonds and brazil nuts (plus more). 

Low GI foods  
Try including more low GI foods such as brown rice, legumes, nuts, seeds, starchy vegetables. The reason for this is because high GI foods (pasta, white rice, white bread, cakes, biscuits etc) can cause a sharp increase in blood sugar levels which can negatively impact your mood, concentration and energy levels. 

Caffeine 
When adrenally fatigued, we have to be careful to not rely on coffee to keep us up and about. Studies have found that consumption of coffee has the ability to increase cortisol production which can contribute to the eventual adrenal depletion. However, we are all different and the way we metabolize caffeine differs from person to person, so it is important to pay attention to your body and see how you react/feel after coffee consumption. 

Sleep 
Make sure you have around 7-8 hours sleep when possible. Sleep allows our body to rest and regenerate which will also improve our energy for the next day. 

Screen time 
This will go hand in hand with the above but try to minimize screen time when it is time for bed. Putting your phone away the hour before bed and picking up a book will help your body’s natural circadian rhythm. When we allow ourselves screen time right up until bed it has the ability to increase cortisol levels in the body leaving us wired and tired but unable to get to sleep. This is detrimental because if someone is already struggling to stay awake during the day, a proper sleep during the night is essential. This is the same for morning time, try to spend your first hour without any stimulation from your phone/computer, this will allow your body time to wake up on its own and not demand a surge of cortisol upon waking to then cascade into this vicious cycle of cortisol cortisol cortisol to then lead to exhaustion. 

Meditate 
A nice addition to include upon waking or going to sleep, this has shown to help re-focus, calm down the nervous system and a good way to check in with ourselves every day. If you haven’t meditated before and don’t know where to start, have a look at these apps - headspace, smiling mind or insight timer. 

Stress management 
I can tell you to eat all the vegetables, meditate and drink all the water in the world. You may feel better but if there are underlying issues that are causing your fatigue, then it is best to address them. Tips for stress management: 

•  Start journaling - writing down all your thoughts at night before bed can lift that weight off your shoulders and give your mind a rest. 

• Write lists - whether it be goals, to do lists or even just what you are doing the next day, writing this down can also relieve some pressure and provide some clarity. 

• Seek help from a professional - we are lucky enough in Australia to have ‘mental health plans’ which provides access to phycologists at a subsidised cost. Go speak to your doctor, have a look at this website to Find a Psychologist and pick a trained professional who will suit what you’re after. 

• Talk to your friends/peers/family - tell them how you’re feeling and don’t isolate yourself. Even if they aren’t able to help, just expressing how you feel and not bottling it up can do wonders

Naturopathic treatment
Naturopaths work by identifying and investigating the root cause which can reduce the severity and length of chronic illnesses. There are certain herbs that can improve the outcome for individuals, however it is best to seek help from a trained professional to ensure the correct prescribing takes place.

As always, any questions please feel free to email me at hello@georgenat.com