Feeling exhausted, stressed, and struggling to sleep? You might blame it on life's demands and attribute it to burnout, influenced by hustle culture. But if you delve into health information online, you might stumble upon adrenal fatigue amidst a multitude of possible explanations for your symptoms. However, it's important to note that while adrenal fatigue was recognized by the World Health Organization in 2010, many doctors don't test for or diagnose it. So, is adrenal fatigue a legitimate condition or a medical myth? Experts clarify what adrenal fatigue entails, its causes, symptoms, and how to address it.
What Is Adrenal Fatigue?
In 1998, Naturopathic doctor Dr. James L. Wilson coined the term "adrenal fatigue" in his book "Adrenal Fatigue: The 21st Century Stress Syndrome." He described it as a collection of symptoms resulting from decreased adrenal gland function, including chronic fatigue, digestive issues, sleep difficulties, low libido, and stress-related cravings. The theory behind adrenal fatigue revolves around the role of cortisol, a hormone crucial for metabolism, immune function, and stress response. Chronic stress can overwork the adrenal glands, leading to exhaustion and disruption of their function. As cortisol is vital for various bodily functions, its depletion can cause health complications.
What Causes It?
The adrenal glands are designed to manage acute stress, like facing a threat (think: fleeing a tiger), triggering the "fight-or-flight" response. However, they aren't equipped for prolonged stress, such as daily pressures like deadlines or arguments. This chronic stress can exhaust the adrenal glands, disrupting their hormone production. Dr. Hyman emphasizes that persistent stress from various sources, including work, relationships, and diet, can strain the adrenal glands. Factors like processed foods, poor sleep, toxin exposure, and health conditions can compound the problem, creating a cycle of stress and inflammation within the body.
What Are the Symptoms?
Adrenal fatigue symptoms vary widely among individuals due to unique body compositions. Dr. Hyman notes that while these symptoms overlap with other health issues, they often signal disruptions in the body's stress response and hormone levels. Common signs include fatigue, stress sensitivity, sleep disturbances, brain fog, mood swings, anxiety, palpitations, weight changes, digestive problems, low libido, and muscle weakness. Dr. Wilson adds that adrenal fatigue can leave one feeling chronically fatigued, unrefreshed by sleep, and emotionally drained. While chronic stress and exhaustion are hallmark symptoms, others like digestive issues and cravings can also be linked to adrenal fatigue.
Explaining the Controversy
The medical community remains divided on the legitimacy of adrenal fatigue, with conventional medicine often dismissing it as a myth due to insufficient research, while functional medicine practitioners, like Dr. Hyman, recognize it as a prevalent but underdiagnosed issue. Dr. Florence Comite highlights the lack of clinical evidence supporting adrenal fatigue, although further research could lead to its recognition as a syndrome. Despite skepticism, functional medicine emphasizes the impact of chronic stress on adrenal function and overall health. Marcelle Pick stresses the importance of addressing stress-related symptoms, regardless of diagnostic terminology. In essence, while there's debate over adrenal fatigue, acknowledging the impact of chronic stress on health is crucial. If you suspect adrenal fatigue or stress-related symptoms, seek multiple opinions, focus on identifying root causes, and trust your instincts.
What To Do About It
Work with a functional doctor individually
If you suspect adrenal fatigue, consult a healthcare provider trained in functional medicine for personalized testing and treatment. It's crucial to identify the source of stress and determine the stage of adrenal dysfunction to avoid misdiagnosis or inappropriate treatments. Testing cortisol and DHEA-S levels, as recommended by Dr. Hyman, can offer valuable insights into stress levels and burnout.
Reduce triggers to the nervous system
The #1 goal: Lower stress, which reduces the load on the adrenals. “Our hyperstimulated environment fosters an overstimulated nervous system, which informs and impacts our endocrine (hormone) system directly,” Brown explained. “So we can’t address and heal the adrenals and other aspects of our endocrine system without understanding the root causes and triggers to calm the nervous system.” “It’s best to manage your personal stressors and stress response,” Dr. Hyman agreed. “If you focus on mitigating stress and the stress response, the symptoms will often ease.” In addition to mindfulness, breathwork, and meditation, Brown recommended parasympathetic and vagus nerve activation in the morning. But her best tips for reducing stress? “My favorite advice for nervous and endocrine system nourishment: find a hobby that brings you joy, lean into your social circle, and cultivate a strong sense of safety for yourself.”
Increase nutrition (and prioritize breakfast)
You can also support the health of your adrenal glands with better food choices. Prioritize a diet rich in whole, nutrient-dense foods, like leafy greens, nuts, seeds, legumes, fiber, and protein. “It’s so important to help your body help you, and if your body is working hard to combat stressors from food, then it’s only exacerbating the problem,” Dr. Hyman said. Additional nutritional support can come from supplementation, too, like magnesium and B vitamins for their energy production ability and direct adrenal support. According to Brown, glandular supplements and vitamin C can help restore adrenal health, while a potent multivitamin can support the effects of chronic stress at the mitochondrial level, the source of our energy and vitality.
Brown’s recipe for promoting adrenal fatigue management? “Eat three solid, substantial (protein, fat, and fiber) meals, with small snacks if needed. We should prioritize breakfast and supporting the energy and adrenal demand of the day first thing in the morning when cortisol production is naturally peaking.”
Optimize your circadian rhythm
A vital component in easing adrenal fatigue is getting adequate rest. Brown recommended starting your day with circadian rhythm support by getting three to five minutes of sunlight without sunglasses. Dr. Hyman prescribed creating a relaxing bedtime routine to signal to your body that it’s time to wind down, which may include dimming the lights, avoiding screens, and engaging in calming activities, like reading or taking a warm bath. Then, maintain a consistent sleep schedule that allows you to go to bed and wake up around the same time each day to regulate your body’s internal clock and improve sleep quality.
Find balance in your workout routine
When you’re chronically fatigued, exercising may seem counterintuitive. But incorporating simple, low-intensity movement into your day can reduce mental stress. For example, when you pair a soft workout, like stretching, Pilates, or walking around the neighborhood, with intentional breathing, you can reset the nervous system to get out of “fight-or-flight” mode. Regularly engaging in these types of activities can lead to improved mood, better sleep quality, and an overall sense of well-being.
It’s also important to check in with your body and monitor how you feel throughout your workouts. When you’re recovering from adrenal fatigue, exercise should enhance your energy without overwhelming the body. Because physical activity stresses the body, it’s important to be in tune with your body and beware of overtraining. If you are experiencing symptoms of adrenal fatigue, gentle exercise like walking or yoga helps relieve stress, but you also may need to tone down the intensity, length of time, or frequency of workouts.
Please consult a doctor or a mental health professional before beginning or stopping any treatments, supplements, or medications. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
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