Fatigue is now a common problem reported by most adults globally. Busy lifestyles, sleep disruption, poor diet and exposure to blue light are various factors which can affect general fatigue. Today, we look at one particular form of fatigue; Adrenal, and how it critically affects production of our stress hormone cortisol. We provide tips on how the condition can be managed naturally by restoring adrenal glands to optimum health.
What is Adrenal Fatigue?
Adrenal Fatigue is directly related to the adrenal glands, small glands which sit atop both kidneys. They are involved in the production of the stress hormone cortisol, which regulates the all-important fight or flight response in the body. If your adrenal glands are working optimally, cortisol is released at the appropriate times whereas Adrenal Fatigue defines an imbalance in how cortisol is released in the body. This can be characterised by low cortisol levels in the morning resulting in a sluggish start to the day or an inability to switch off or sleep at night as levels are raised, and melatonin levels are low.
Though Adrenal Fatigue is directly linked to our Adrenal Glands, it is actually a miscommunication between our brain and adrenal glands which triggers the issue.
What day to day symptoms are associated with Adrenal Fatigue?
Ideally, cortisol levels will be present in high levels in the morning for adults. This helps us to rise and feel refreshed to start the day. In Adrenal Fatigue, levels will be lower in the morning resulting in the sufferer feeling more sluggish and tired. There will also be a slump in the afternoon where a person may want to take a nap. Because of this general feeling of tiredness throughout the day, people may crave salty and sugary foods as a pick me up. Whilst people may suffer a mid-afternoon slump, cortisol levels can also rise at night time making it harder to switch off and fall asleep naturally. It can affect our ability to lose weight, regulate moods and blood sugar levels. Adrenal Fatigue can also affect our hair and nails, resulting in slow growth and brittle quality.
What might cause Adrenal Fatigue?
Adrenal Fatigue can be caused by a complex range of factors. Stressors such as emotional stress or the trauma of physical injury can trigger it. Prolonged exposure to stress or overuse of stimulants such as caffeine can “drain” the adrenal glands and trigger Adrenal Fatigue.
What are the best ways to avoid or treat Adrenal Fatigue?
Eat a healthy diet filled with nutrient rich proteins. Even though the urge will be there to consume sugar-laden and processed foods, consuming a clean diet has been known to naturally treat brain-hormonal problems. Eat leafy greens such as asparagus, healthy fats (avocados) and lean meats. Include healthy carbs daily but try to limit gluten. Consume healthy snacks such as pumpkin seeds which are rich in minerals and vitamins.
Adopt a good sleep hygiene routine. For people experiencing Adrenal Fatigue, cortisol levels can spike around 11pm leading to a feeling of being alert. It’s best to adopt a habit of going to bed earlier before this spike occurs. Try to read a book and avoid blue light which can prevent you falling asleep naturally.
Avoid Caffeine where possible. It is best to avoid stimulants in order to allow the adrenal glands to heal and revitalise naturally. Opt for herbal teas or kombucha.
Take 30 minutes everyday for self-care. In a world where we’re ever present with technology and “switched on”, take 30 minutes daily to connect with nature; go for a walk, meditate or simply be switched off and present in the moment. Building this into our daily routine sets aside me-time for self-care.