Hormones are only messenger. Adrenal fatigue is a commonly experienced syndrome in today’s world of stress. This is a stress-related condition that occurs when your adrenal glands-hypothalamus-pituitary gland are functioning below their optimal level.
What is Adrenal Fatigue?
The adrenal glands, which sit on top of your kidneys like little kidney baseball caps, release several important hormones. They are small, but are responsible for so much – keep cortisol and adrenaline in check
In a stressful situation, the hypothalamus sends a message to the pituitary gland, which in turn sends a message to the adrenal glands.
CORTISOL is involved in: proper glucose, regulation of blood pressure, insulin release for, blood sugar maintenance, Immune function, lowers inflammatory response.
Within seconds, our body is ready and prepared for whatever is causing us stress. This is known as our ‘fight-or-flight’ response
First you can see a rise in our stress hormones to unsustainable levels
Production of sex hormones is reduced to allow more stress hormone production, If the adrenals are put under stress long enough, they eventually become exhausted. At one point, the adrenals will not even be able to make a normal amount of cortisol (adrenal fatigue results)
STRESS disrupts such a balance by causing increased cortisol and decreased DHEA which consequently causes the body to be in a catabolic state.
Most people who suffer from adrenal fatigue also have multiple endocrine imbalances such as: hypothyroidism, insulin resistance, and estrogen dominance.
They need to be optimized as well. Adrenal recovery is a process akin to running a marathon. The process is long, but it can be done easily and painlessly, one step at a time.
Most will find some improvement in a matter of weeks, depending on the degree of pre-existing damage, because the amount of hormonal balancing is complicated. The process take anywhere from 3 months to 3 years !! It is a long marathon, and recovery should not be expected in a matter of weeks. Frustration and disappointments are common and normal. Patience is key.
and much more..:
• Prolonged cortisol elevations, caused by chronic stress, decrease the liver’s ability to clear excess estrogens from the blood
• Over time cortisol lowers thyroid hormones.
• Low thyroid function slows down weight loss, but not only this…
– When your cortisol being high, so on top of that cortisol causes your thyroid going to to work even slower.
• Cortisol decreases TSH, lowering thyroid hormone production.
• Cortisol inhibits the conversion of T4 to active T3, and increases the conversion of T4 to reverse T3
How cortisol works – the stress hormones ?
Apart from stressful situations it is released at the strict diurnal rhythm. Cortisol is the highest in the morning and lowest in the evening before bedtime to morning when it increases again. Cortisol and its diurnal rhythm of secretion is strictly related to other hormones of our body including thyroid hormones and insulin.
Permanent secretion of cortisol causes distortion: cortisol – DHEA. Cortisol is generally a catabolism hormone and DHEA an anabolic hormone. In our bodies anabolic and catabolic processes should be in balance.
Symptoms of adrenal fatigue:
• craving for salty, fatty, and high protein food such as meat and chees.
• feel better suddenly for a brief period after a meal
• Inability to face stressful situations
• difficulty falling asleep or waking up and need coffee or stimulants to get going in the morning,
• often moody,
• reduced memory or ability to concentrate
• often tired – especially lack of energy in the mornings and in the afternoon between 3 to 5 pm.
• a low libido,
• often pain in the upper back or neck with no reason, flactuations of sugar and palpitations,
• weakened immune system: high frequency of getting the flu and infections that tend to last longer than usual,
• difficulty losing weight, weight gain usually centred around the waist,
• Increased symptoms of PMS for women. Periods are heavy and then stop, or are almost stopped on the 4th day, only to start flow again on the 5th or 6th day
Top 15 to recover from adrenal fatigue and recover your hormones:
It take at least 6 months up to one year to full recovery your adrenal fatigue!!
1. Cut out WHITE SUGAR and WHITE FLOUR and TRANS FAT— they need more insulin for the body to break them down. In the end, this makes extra work for the adrenal glands
2. Cut out CAFFEINE and ALCOHOL– they drain the adrenal glands of energy. Instead of, drink: ginseng, chamomile and passionflower and chamomile that will help to restore your adrenal glands
3. Cut out processed and JUNK FOODS
4. Keep salt , but make sure it’s sea salt!
5. Eat VEGETABLES – do not to eat too many starchy vegetables, the best for you are BRIGHTLY COLOURED.
6. Eat more green SUPERFOODS:
– Leafy greens like: swiss chard and spinach are rich in magnesium will help you to regulate the brain-adrenal axis.
– Asparagus – this sulfur-rich vegetable also contains B vitamin folate. Low levels of folate are linked to neurotransmitter impairment, which can lead to brain-hormonal problems
7. LIMIT FRUITS
8. Eat often, and at REGULAR times (5-6 frequent small meals instead of 3 large meals)!! NEVER SKIP BREAKFAST!! – this should be eat within an hour of waking up. This will help you to restore your body’s blood sugar levels after the hours of sleeping. 9. Go to bed early and SLEEP MINIMUM 7-9 h up to 10 a.m. if possible, avoid getting over-tired. Many people get a second cortisol surge after 11pm, which further disrupts sleep patterns
10. Eat nutrient proteins:
• grass-fed ORGAN MEATS- liver are some of the best sources of nutrients needed to beat fatigue (zinc and vitamin D, B vitamins needed for methylation selenium, magnesium and zinc for proper thyroid and adrenal function)
• Wild-caught fish are rich in omega3, foods like Alaskan salmon can help decrease inflammation
• Oysters are rich in zinc, a great way to balance the proper trace mineral ratio and adaptation to stress.
11. CHECK YOUR LEVELS of VITAMIN D, which is responsible for regulating over 200 genetic pathways (an optimal range of around 60 to 80 ng/ml)
12. Eat every day healthy FATS:
– Avocado: B vitamins and monounsaturated fats that are needed for neurotransmitter and brain health. This fatty super fruit also contains potassium, which helps to naturally lower blood pressure.
– Full-fat kefir : bacterial imbalances in your gut can contribute to brain problems. Kefir is rich in beneficial bacteria for your microbiome
• Coconut oil: good medium-chain triglycerides (MCTs) that can help with brain function.
13.Try to practice EARTHING, walking barefoot outside practice Yoga, meditate. They can help de-stress.
14. Adaptogenic herbs:
GINSENG, ashwagandha, holy basil and rhodiola to give the adrenal axis some TLC. The best if you consult your doctor first before use those supplements
Adaptogens – a unique class of medicinal plants: they erase fatigue, they regenerate and help restore balance and protect the body, functioning in a detoxifying manner and influence correct metabolism.
According to a homeopathic physician Edward Wallace the adaptogen does not have specific functions and allows to react to all the stressors and their influences as well as to normalize their physiological functions. Another homeopathic physician Marcelle Pick informs that adaptogenic herbs can recharge the adrenal glands which helps in response to stress.
• Vitamin D – when you have the laboratory test result and there are deficits
• Vitamin C in a large dose,
• A good quality probiotic, zinc, MAGNESIUM,
• Thistle oil and evening primrose oil
• Beet kvas taken on an empty stomach or water with lemon ensures a gentle but permanent detoxification
The using of nutritional supplement can certainly help the recovery process, if it done properly. Nutrients, if not dosed properly, can become toxic and make the adrenal fatigue worse.
A. The saliva cortisol test – Taking 4 samples of cortisol (at 8 am, noon, 5 pm, and before bedtime) is the most accurate. With multiple samples taken throughout the day, we are able to map the daily diurnal curve of free cortisol in the body relative to DHEA level. This will give us a much clearer picture of adrenal function
B. The first step for recovering from adrenal fatigue is to check, you do not have a candida overgrowth or small intestinal bacterial overgrowth
The intestinal is the foundation of your health, especially for brain and hormonal health.
C. The second step for recovering from adrenal fatigue is to check your you do not have methylation gene mutations especially MTHFR gene
Genes that make methylation happen can be mutated in some of us. This decreases methylation and can cause a variety of health issues.
D. The saliva DHEA can be measured anytime during the day
Dietary Plan – 2000 calorie for one day:
20% whole grin ( 400 cal.) – this is: 2 slice of wholewheat bread, 240 mL of brown rice, 60g of oat meal
30% vegetables (600 cal) – this is: 750 mL salad, 2 cups green leafy vegetables, 380g mixed vegetables.
15% nuts and beans (300 cal) – this is: 95g legumes, 3 tablespoon of nuts and seeds.
15% fat (300 cal) – this is: 2 tablespoon olive oil.
10% animal food (200 cal) – this is 70g meat (including chicken, or fish).
10% whole fruits (200 cal)- this is: 2.5 medium whole fruit such as apple.
In your body is the whole hormonal team! And the state of balance is the pillar of your health
Some specific symptoms are associated with some of the most common problem with hormones:
- Estrogen dominance: changes in sleep patterns, changes in weight and appetite, higher perceived stress, slowed metabolism
- PCOS (Polycystic Ovarian Syndrome): infertility, weight gain, higher risk for diabetes, acne, abnormal hair growth
- Low estrogen: low sex drive, reproductive problems, menstrual irregularity, changes in mood
- Hypothyroidism: slowed metabolism, weight gain, fatigue, anxiety, irritability, digestive issues, irregular periods
- Low testosterone: erectile dysfunction, muscle loss, weight gain, fatigue, mood-related problems
- Hyperthyroidism & Grave’s Disease: anxiety, thinning hair, weight loss, IBS, trouble sleeping, irregular heartbeats
- Diabetes: weight gain, nerve damage (neuropathy), higher risk for vision loss, fatigue, trouble breathing, dry mouth, skin problems
- Adrenal fatigue: fatigue, muscle aches and pains, anxiety and depression, trouble sleeping, brain fog, reproductive problems
Symptoms of hormonal imbalances can range drastically depending on what type of disorder or illness they cause, for example:
High estrogen can contribute to problems including endometriosis and reproductive issues
Some symptoms of diabetes often include weight gain, changes in appetite, nerve damage, and problems with eyesight.