Adrenal Fatigue Articles

Cheat Sheet / Updated 03-10-2022

Treating adrenal fatigue includes improving nutrition, replacing key nutrients, supplementing with antioxidants, reducing stress, and beginning a controlled exercise program. Before you can treat the condition, though, you need to recognize the symptoms that suggest you have adrenal fatigue.

Article / Updated 06-16-2016

Rheumatoid arthritis (RA) is a debilitating inflammatory arthritis that can cause adrenal fatigue and typically occurs in middle-aged individuals, but it can occur in people as young as their 20s and 30s. This deforming type of arthritis needs to be actively treated because, when full blown, it causes erosion of the joints. An article published in 2008 in the medical journal Best Practice and Research: Clinical Rheumatology reviewed the interactions of the endocrine system, the nervous system, and inflammation with respect to the development of arthritis. With respect to the adrenal glands, the article noted two important points: Rheumatoid arthritis is associated with a significant amount of chronic inflammation, which should lead to high levels of cortisol. However, the authors noted decreased production of cortisol, given the significant amount of inflammation present. The authors also noted that the hypothalamus and pituitary gland, both of which produce hormones that affect adrenal glands, also demonstrated reduced levels of functioning. If you've been diagnosed with rheumatoid arthritis or you strongly suspect that you have it, you may have experienced one or more of the following symptoms: Morning stiffness lasting for more than one hour: This stiffness is dramatically different from just being a little stiff in the morning. This is a prolonged stiffness in many joints that can take over an hour to loosen up. Arthritis that is bilateral and symmetric (affecting both sides of the body equally): Common areas affected include the hands, especially the fingers. Characteristic findings on X-rays: Your healthcare provider can order X-rays to confirm the presence of rheumatoid arthritis. Examples of typical radiographic findings include narrowing of the joint spaces and erosion of the joints themselves. Characteristic lab findings: Your healthcare provider can order certain blood tests to aid in the diagnosis of rheumatoid arthritis. In rheumatoid arthritis, you may see an elevated sed rate. Other labs that can be elevated include a rheumatoid factor as well as a specific antibody for rheumatoid arthritis alone called the anti-cyclic citrullinated peptide (or anti-CCP ) antibody. The traditional treatment for rheumatoid arthritis involves medications that suppress the immune system as a means of stopping the inflammation and joint swelling. These medications can include prednisone, methotrexate, and/or biologic agents, such as adalimumab (Humira). Alternative options for the treatment of rheumatoid arthritis include tart cherry extract (cherries are a potent natural inflammatory) and natural anti-inflammatory agents such as turmeric and bromelain.

Article / Updated 03-26-2016

Diet plays an important role in managing adrenal fatigue. You need to know which foods to add to your diet and which foods to avoid. The foods listed here can acutely stress out an already fatigued adrenal gland. They may provide a short-term energy boost, but cause you to crash later in the day. Foods high in sugar Anything with high-fructose corn syrup Caffeinated beverages Energy drinks Carbonated beverages, especially colas (even if they’re caffeine-free) You also want to avoid any foods to which you have a sensitivity or allergy. Examples of common food sensitivities include gluten and wheat. Gluten, like other food sensitivities, can be a cause of chronic inflammation and an overactive immune system. It’s a potent stimulus of adrenal fatigue.

Article / Updated 03-26-2016

Detoxing your way out of adrenal fatigue takes time and patience. Your body doesn’t have the reserves required to go full-throttle into detox mode, so add the following foods to your diet slowly. Start with only one food and add in one more food per week. You need only 10 weeks — 2-1/2 months — to work all of them into your diet, heal your body, and boost your adrenal function! Begin with the foods that are easiest to work into your routine; there is no “perfect” food, and all foods have a place of importance. Let food be your medicine, and let the following dosages guide you toward the perfect prescription for adrenal health. Almonds: Grab a handful of these healthy omega-6 packed nuts for a quick snack. You’ll get a dose of protein, fiber, and vitamin E. Eating just 23 almonds a day promotes heart health, weight loss, blood sugar control, and gut health. Research published in 2012 from the American Journal of Clinical Nutrition showed that whole almonds provide 20 percent fewer calories than once thought. Additionally, the European Journal of Clinical Nutrition in 2013 found that snacking on 1.5 ounces of almonds each day resulted in decreased hunger, boosted vitamin E levels, and didn’t result in weight gain. Both study outcomes make almonds an excellent addition to an adrenal diet. Delicious dose: 1 to 1-1/2 ounces (about 23 to 30 nuts) per day Avocados: Just one-fifth of an avocado’s fruity flesh (yes, it’s a fruit) packs a nutrient punch. It’s loaded with potassium, omega-3 fatty acids, folate, and fiber. According to the National Health and Nutrition Examination Survey (NHANES), people who consume avocados have been shown to have a better-quality diet, better nutrient intake, and lower metabolic risk factors. Delicious dose: Two avocados per week Fresh herbs: Use more herbs and use them more often. From parsley to rosemary to thyme, fresh herbs bundle nutrition into a small package. Throughout the world, people use fresh herbs as the base of their salads; in the United States, by contrast, traditional salads are made with iceberg or romaine lettuce. Even grain salads in the U.S. are bland in color. Nutritionally, ounce for ounce, fresh herbs knock traditional lettuces off the charts. It’s time to make the switch! Dish up the parsley and mint Mediterranean salad known as tabbouleh for your next side dish! Delicious dose: 1 to 2 cups per day Kale: Kale is touted as the most nutritious green on the market, and it is! Kale is packed with vitamins A, C, and K. It contains calcium, an antioxidant boost of quercetin, and omega-3 fatty acids. To reap the benefits of this nutritionally dense green, be sure to top it with something fatty, like a drizzle of olive oil or an avocado. Note that commercially grown kale is often doused with chemical pesticides, so be certain to buy organic kale. Delicious dose: 1 cup per day Kefir: Kefir, a fermented milk product, is a great-tasting source of eight or more strains of probiotics, B vitamins, vitamin K2, and calcium. Because of the bacterial content, kefir is lactose-free. The bacteria break down lactose into galactose and glucose, so your body doesn’t have to do it. If you’re allergic to dairy, you can find coconut kefirs and water kefirs on the market; however, you won’t get the same protein and vitamin benefits. Delicious dose: 1 cup per day Kimchi (kimchee) or sauerkraut: Aside from wine, nothing represents fermented foods more than the spiced cabbage known as kimchi (kim-chee) from Korea. It’s a quick way to get a healthy daily dose of probiotics, which promote a healthy gut (the gateway to adrenal wellness). You can also try sauerkraut, Germany’s favorite fermented food. Instead of picking up a can of kimchi or sauerkraut, look for a jar in the refrigerated section of your grocery store. You want a variety made without vinegar. The ingredients should read “cabbage, water, and salt.” Delicious dose: 1/4 cup two to three times per week Lemons: Before your lips begin to pucker, realize that even a small amount of lemon each day can aid digestion by stimulating the digestive juices in your stomach. The citrus peels have long been recognized for their dense phytochemicals, limonene, and perillyl alcohol. In 2013, the European Journal of Pharmacology reported promising research on limonene and elevated blood cholesterol. It’s clear that both the peel and the citrus fruit have nutritional benefits beyond vitamin C. Add a slice of lemon to your drinking water, toss lemon zest with your favorite vegetables, or make a vinaigrette with lemon juice in place of vinegar for all your favorite salads. Delicious dose: 1/2 lemon per day Quinoa: Quinoa (pronounced keen-wa) is actually a seed. This gluten-free “pseudocereal” is in the same family as spinach, chard, and beets — not in the wheat or grain family. The little seeds are packed with fiber and protein, along with the anti-inflammatory antioxidants quercetin and kaempferol. You can buy quinoa in bulk and also in pasta shapes at your local natural foods co-op. Don’t opt just for the savory style of preparation; try it in the place of any breakfast grain and sweeten it with 1/4 cup dried fruit. Delicious dose: 1/2 cup cooked four to five times per week Salmon: It must be the fight upstream to spawn that makes this fish such a winner. Wild salmon is packed with omega-3 fatty acids, calcium, potassium, phosphorous, iron, zinc, and a powerful load of protein. If you don’t like the taste of salmon, opt for anchovies, sardines, Atlantic herring, or Atlantic mackerel to get similar adrenal health benefits. Delicious dose: 3 ounces two to three times per week Tart or sour cherries: The bright and bold red of tart cherries (Prunus cerasus) signals that they’re an anti-inflammatory powerhouse. For aches, pains, sleep disorders, or gout, a daily dose of tart cherries has been shown to provide relief and reduce muscle inflammation. Delicious dose: 1 cup of tart cherry juice or 1/4 cup of dried tart cherries per day

Article / Updated 03-26-2016

The health of your intestine is directly connected to the development of adrenal fatigue. Your intestine contains trillions of bacteria, which form an ecological community often referred to as an intestinal microbiome. These bacteria communicate with each other. They’re also important in regulating your immune system. Your intestine contains good bacteria, bad bacteria, and fungi. Your goal is to maximize the number of good bacteria in your intestine and minimize the number of bad bacteria and fungal overgrowth. When bad bacteria or fungi overwhelm the intestine, they cause inflammation, which directly stimulates the adrenal glands to make cortisol and other hormones. Unless you actively do something to improve your intestinal health, this inflammation won’t shut off, and you’ll develop worsening adrenal fatigue. Here are some factors that can worsen your intestinal health: The standard American diet (SAD): Western diets are pro-inflammatory, low in omega-3 content, and high in acidity, chemicals, and toxins that can drastically alter your intestinal health. Sugar: Sugar can drive the inflammatory process. It’s also responsible for the overgrowth of Candida and other intestinal fungi. Antibiotics: Antibiotics can dramatically knock out the good intestinal bacteria, allowing the bad bacteria to proliferate. Too many antibiotics can even lead to Clostridium difficile colitis, a potentially fatal infection of the colon. Acid suppressors: Being on prescription medications that inhibit your stomach’s acid secretion for longer than a few weeks can affect your ability to digest food and absorb nutrients. This changes your intestinal makeup for the worse. Stress: Studies show that physical and psychological stress can alter the bacterial makeup of the intestine. What can you do to improve your intestinal health and decrease total body inflammation? Here are some tips: Modify your diet to be more plant-based and alkaline. Take probiotics daily. Take digestive enzymes with each meal to help with digestion. Eliminate sugar and sweets from your diet. Add natural antifungals to your regimen, including olive leaf extract and garlic. Add meditative exercises to your day to relieve stress.

Article / Updated 03-26-2016

Work is one of the leading sources of stress in people’s daily lives, and stress is a key trigger of adrenal fatigue. The initial question is why your job is causing so much stress. Do you dislike your job? Is your boss driving you nuts? Do you like the job but hate the commute? After identifying why your work stress level is high, you can address the sources of stress and ease your adrenal fatigue. Sometimes the solution to reducing work stress is right in front of you. It may require thinking outside the box. The first step is to look at certain aspects of the job itself. Ask yourself the following questions: Can you change jobs within the company? Sometimes transferring to a different department within the same company is all you need to reduce job stress and boost job satisfaction. Can you reduce your time from full time to part time? If money is tight, you may not have this option. Can you work from home? Some people find that they’re more productive when working from home compared to being at the job site. Have you taken all your vacation days? Many workaholics don’t, which contributes to increased work stress and burnout. Sometimes the source of stress isn’t the job; it may be you. By changing or altering some aspects of your work day, you’d be surprised how your passion, creativity, and desire can go up! Ask yourself the following: Can you walk to work in the morning or take a walk during your lunch break? Walking is one of the best forms of exercise that can reduce stress and provide a much needed break away from the workplace. What does your morning meal consist of? A sugary doughnut and coffee, or something that has some nutritional value? Sugar and caffeine cause significant stress on the adrenal glands first thing in the morning. Do you take any time (as little as five minutes) to breathe correctly and/or meditate? Just taking a few minutes each day to breathe or meditate can help you center yourself and do wonders in reducing your stress level. How many caffeinated beverages do you drink each day? Drinking too many coffees or sodas works against you. The “caffeine jolt” can force your adrenal glands to work really hard. The high acid content in many sodas is also stressful on the adrenal glands and kidneys. Consider switching to green tea rather than coffee and soda. Also consider changing your environment. Here are some ways to maximize your senses to reduce work stress: Listen to relaxing music at your desk. If you’re sitting at a computer terminal, use a screen saver that has a relaxing effect (like a scene from nature). If you can, spray lavender into your immediate vicinity. Aromatherapy can really have a relaxing effect. Combining several techniques can help you relieve work stress and keep your adrenal fatigue at bay. If you want to find a way, it can be done!

Article / Updated 03-26-2016

Many people aren’t aware that adrenal fatigue exists or that it’s a medical problem. This lack of information is an issue not only among family and friends but also for many people in the medical community. Be candid with your healthcare provider and your family about this condition: If your healthcare provider refuses to have an open discussion with you about your symptoms, consider working with another provider. Integrative medicine physicians, naturopathic physicians, and other holistic health providers are very aware of this diagnosis and its treatment. Tell your family about the symptoms you’re experiencing. Explain to them why you feel that you likely have adrenal fatigue and need further evaluation and treatment. Ask a family member or friend to come with you when you visit your healthcare practitioner. Take notes and ask questions during your visit.

Article / Updated 03-26-2016

It’s hard to recognize the symptoms of adrenal fatigue for what they are. Many of them develop gradually, and people tend to ignore them until things get really bad. If you have more than one of the following symptoms, you may have adrenal fatigue; see your healthcare practitioner for testing. A lower than normal body temperature Elevated blood pressure Dizziness and a drop in blood pressure when you stand up Higher blood sugar levels than normal Swelling in your legs Salt cravings Fatigue and a lack of energy Decreased ability to get a good night’s sleep Decreased libido Recurrent infections or allergies Irritated bowel and bladder Bouts of confusion or brain fog Symptoms of depression

Article / Updated 03-26-2016

One big contributor to the development of adrenal fatigue is the nutrient-poor, processed Western diet. Your adrenal glands need certain vitamins and minerals on a daily basis for optimal health. Consider adding these supplements to your daily regimen, but be sure to consult your healthcare practitioner before you start any of them; you can work together to determine the right dosage. Magnesium: Magnesium malate, a form of magnesium, contains malic acid, which provides energy to your cells. Trace minerals, including zinc, chromium, and selenium: Trace minerals are vital to adrenal gland function. B vitamins, especially vitamin B5 (pantothenic acid): The B vitamins are important for the production of adrenal hormones and for optimal adrenal gland function. Vitamin C: Along with the B vitamins, vitamin C is essential for optimal adrenal gland function and the production of adrenal hormones. Vitamin D3: This vitamin is important for decreasing total body inflammation, which is a potent stimulus to adrenal fatigue. Ubiquinone (coenzyme Q10) and D-ribose: Ubiquinone provides energy to the mitochondria (power centers) of the cells in the adrenal glands to boost adrenal gland function. D-ribose provides power to the energy centers of the adrenal cells. Carotenoid antioxidant complex: The carotenoids are a group of antioxidants that have one of the highest concentrations in the adrenal glands. They help decrease oxidative stress and free-radical formation in the adrenal glands as well as boost adrenal gland function.

Article / Updated 03-26-2016

Exercise provides many benefits, including stress reduction. If you've been diagnosed with adrenal fatigue, you need to begin your exercise program in a controlled fashion. Start with exercises that are low-intensity and of short duration. After you see how you feel, you can increase the amount of time you exercise and then begin to increase the intensity of your workouts. Exercising in this fashion reduces the risk of fatigue and muscle injury. Here are some exercises to consider as you begin addressing your adrenal fatigue: Walking at a regular pace Biking on level ground (avoid hills until later) Aquatherapy, or aquatic therapy (exercising in the water) Yoga or t’ai chi (slow, purposeful exercise movements that have many health benefits) Resistance-based exercises such as using free weights and weight machines (add these exercises slowly and carefully to your routine in order to build muscle strength and endurance)