What can we do about Adrenal Fatigue?
Question for you…
Do you have a deliberate stress management plan?
Do you run, go to the gym, take gentle walks, meditate, practice yoga, surf, tinker in the shed, knit? Or do something that helps you destress and unwind?
A metaphor for adrenal health and cortisol is, that it’s like having petrol in the tank – we want to use it judiciously, we don’t want to let it overflow because it’s a waste and we don’t’ want to rev too much as we run out too quickly.
So if you are experience some of these things, maybe you need to consider your stress management plan for 2020.
Do you suffer with anxiety yes/no
Do you have loss of sex drive yes/no
Do you have hair loss yes/no
Do you have muscle pain yes/no
Do you have joint pain yes/no
Do you have depressed moods yes/no
Do you get dizzy when you rise to stand quickly yes/no
Is your resting pulse less than 70 beats per minute yes/no
Do you have low blood pressure yes/no
Do you suffer from chronic pain or physical stress yes/no
Do you have recurrent infections yes/no
Do you have asthma yes/no
Do you have allergies yes/no
Do you suffer from chronic fatigue yes/no
Are you under (now or recently) severe emotional stress yes/no
So, besides exercise and hobbies, what else can you do?
Let’s look at medicinal herbs (as opposed to culinary herbs which we find in the kitchen!)
- Withania has been shown to reduce plasma cortisol levels via its effects on the adrenal glands, potentially protecting against the negative effects of elevated cortisol levels in chronic stress.
- Siberian ginseng assists in the management of stress by altering the levels of hormones involved in the stress response and HPA axis. As a result, catecholamine levels are preserved and the release of excess catecholamines is reduced.
- Rhodiola has been shown to improve mental performance in physically stressed and fatigued individuals. A double blind, cross-over study examined the effects of rhodiola on fatigue during night shift. The study observed levels of mental fatigue, involving complex perceptive and cognitive cerebral functions. Significant improvements were noted in all treatment groups within just 2 weeks.
- Traditionally, Rehmannia has been used for nervous tension due to ongoing stress and anxiety. Mechanisms for this may include supporting adrenal cortex activity, promoting HPA function and the release of steroid hormones. Adaptan is a non-stimulating formula with traditional herbs that have been used for low stress tolerance to help support the HPA axis and resistance to stressors. It combines herbs used for both restlessness and exhaustion.
- The anxiolytic effects of Panax quinquefolium, American Ginseng may be caused by an interaction with GABAAreceptors as suggested by animal studies. In vitro studies show that ginsenosides may also modulate nerve transmission by decreasing the availability of neurotransmitters. It has been demonstrated that ginseng extracts inhibit the uptake of GABAA, glutamate, dopamine, noradrenalin, and serotonin in the brain.*
Using nutrition to treat adrenal fatigue
Different treatment may be required depending on the severity of the adrenal fatigue. We just talked about some medicinal herbs that can help. However, what will make the biggest difference to our energy, our fatigue and our ability to deal with stress is NOURISHMENT.
That means what we do eat and what we don’t eat.
Adrenal nourishment is essential: This should be done primarily through the diet:
- Coffee and caffeinated products should be, I wont’ say avoided as that is impractical for most people, but depending on the severity of the condition, should be minimised and in some cases dramatically!
- Vitamin C rich foods should be eaten such as capsicum, citrus fruits and berries
- Mineral rich foods should be encouraged for example good old-fashioned oats, homemade vegetable and bone broths and celtic sea salt
- Vegetables should also be eaten. As a general rule cooked is better than raw especially if you have digestive symptoms. A nicely cooked carrot is better than a raw carrot.
- And finally, a range of healthy fats should be consumed. Good quality butter from grass fed cows is amazing! The infamous cod liver oil is especially good. Then good quality extra virgin olive oil, other fats from grass fed animals, coconut oil and ghee and so on.
We’re getting towards the end of our discussion on adrenal fatigue. It is the canary in the coal mine when it comes to our lifestyle choices. And if we want to restore our energy and stay healthy and strong for the long term we need to make some small practical changes that will make a big difference.
Look to your pantry for answers. Make a call to set up your complimentary discovery session with Brenda by emailing firstname.lastname@example.org. Do not put up with it for a moment longer.
* References available on request.