"Adrenal Fatigue is the body's warning system, alerting you that you are pushing too hard...  
demanding too much. When you begin to support your body, it will be better able to support you..."
~ an adrenal fatigue sufferer
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Do you take on more than you can handle? Do you live with constant stress, or  unresolved conflict? Are you low on energy and "just not feeling right?" If so, you may be suffering with adrenal fatigue...80% of us will at some point in our lives!

 
My personal experience with Adrenal Fatigue:
I worked too hard, put others first, and pushed until my body said, "no more." When traditional medicine failed to offer a cure for a diagnosis of Chronic Fatigue Syndrome , I began to explore alternative and natural healing options.  I was diagnosed with severe Adrenal Fatigue by a naturopathic physician who suggested that this was likely linked to the debilitating symptoms I had been experiencing: extreme fatigue, weakness, dizziness/vertigo, migraines, and short term memory loss. It has been a long, slow process, but  educating myself about the function of the adrenal glands eventually led me to improved health and healing. I also discovered that eating well, reducing stress, and living in acceptance of my body's limitations helped me to improve the quality of my life - physically and emotionally. ~ Andrea  ( My Story )

About The Adrenal Glands

The adrenals are walnut-sized glands that sit at the top of each kidney. These tiny glands play an important role in our health as they are the control center for more than 50 hormones. In addition they are responsible for energy production, fluid and electrolyte balance, and fat storage.

The adrenals work with other hormones and systems in the body, and after menopause and andropause (men), they pick up the slack by producing larger amounts of sex hormones. Good adrenal function is linked to longevity.

The adrenal cortex, the outer layer of the gland, produces cortisol, DHEA, estrogen, and testosterone - hormones that are resonsible for everything from keeping the body's systems in balance, to controlling the strength of the immune system, as well as normalizing blood sugar, regulating blood pressure, and energy levels.

The center of the glands produces adrenaline, which releases stored energy, increases heart rate and blood pressure, slows digestion and sharpens your senses.  You have probably heard the term, flight or fight response - this is the body's response to a dangerous or stressful situation, and was intended to help the body cope with rare or short-term stress situations. But given our hectic and tension-filled lives today, the adrenals are often overworked, which can result in adrenal insufficiency/adrenal fatigue. 

Some of the challenges that over-burden the adrenals are obvious, such as illness, relationship/money/work issues, and lack of sleep. But unresolved emotional issues, digestive problems, yo-yo dieting or skipping meals, even reliance on stimulants like coffee and carbs can also contribute to adrenal fatigue.

Symptoms of Adrenal Fatigue
 

General Symptoms:

The following symtpom list is helpful for understanding the patterns of Adrenal Fatigue:
by Dr. James Wilson (www.adrenalfatigue.org)

• Morning fatigue -- You don't really seem to "wake up" until 10 a.m., even if you've been awake since 7 a.m.
• Afternoon "low" (feelings of sleepiness or clouded thinking) from 2 to 4 p.m.
• Burst of energy at 6 p.m. -- You finally feel better from your afternoon lull.
• Sleepiness at 9 to 10 p.m. -- However, you resist going to sleep.
• "Second wind" at 11 p.m. that lasts until about 1 a.m., when you finally go to sleep.
• Cravings for foods high in salt and fat
• Increased PMS or menopausal symptoms
• Mild depression
• Lack of energy
• Decreased ability to handle stress
• Muscular weakness
• Increased allergies
• Lightheadedness when getting up from a sitting or laying down position
• Decreased sex drive
• Frequent sighing
• Inability to handle foods high in potassium or carbohydrates unless they're combined with fats and protein

Dr. Wilson also believes that food allergies and sensitivities can play a role in developing adrenal fatigue. 

Symptoms of Food & Environmental Intolerances:

• headaches
• faintness
• dizziness
• feeling of fullness in the head
• excessive drowsiness or sleepiness soon after eating
• insomnia
• runny/stuffy nose
• watery eyes
• blurring of vision
• darkness under eyes
• ringing in ears
• earache
• fullness in ears
• hearing loss
• recurrent ear infections
• recurrent sinusitis
• palpitations
• increased/rapid heart rate
• nausea /vomiting
• diarrhea/constipation
• bloating alter meals
• belching/flatulence (gas) 
• colitis
• feeling of fullness in the stomach long after finishing a meal
• abdominal pains or cramps
• hives/rashes/eczema/dermatitis
• chronically fatigued
• muscle weakness
• muscle aches and pains
• joint aches and pains
• swelling of the hands, feet, or ankles
• anxiety attacks
• depression
• cravings
• irritability
• learning disabilities
• inability to concentrate
• cloudy or foggy thinking

If you suspect a food or other substance may be causing or aggravating your symptoms, read about about Muscle Testing , a useful technique for identifying substances that may be causing allergies and or sensitivities, which can weaken your immune system and adrenal fucntion.
 

Testing for Adrenal Fatigue

The following SELF-TEST METHOD is recommended by Dr. Wilson:

• Ragland's sign (blood pressure test) -- (Equipment required: Home blood pressure kit) Take your blood pressure while sitting down. Then, stand up and immediately take your blood pressure again. Your systolic (first) number should have raised 8 to 10 mm. If it dropped, you probably have adrenal fatigue.
• Pupil dilation exam -- (Equipment required: Flashlight and a mirror) Look into the mirror and shine the flashlight into the pupil of one eye. It should contract. If after 30 seconds, it stays the same or, even worse, dilates, you most likely have adrenal fatigue.
• Pain when pressing on adrenal glands (located over kidneys)

The Women to Women website is a great source of information on a variety of health topics.  Below is their recommendation for adrenal fatigue testing:   (www.womentowomen.com)

• Conventional medicine is truly wonderful at treating disease-state conditions. Unfortunately its focus on drugs also tends to suppress early-stage symptoms rather than treat their underlying causes. This can have the effect of delaying treatment until a disease state has developed. This is true in the case of adrenal fatigue cortisol testing. In the conventional standard of care, any cortisol level within a very broad range is considered normal, and anything outside that range indicates disease.
  
  In our practice, we measure cortisol levels at several points in the day to track the adrenals' day–night pattern (called the "diurnal rhythm") using a panel of simple saliva tests. We hope to see cortisol elevated in the morning to help you get going, lower but steady throughout the day to sustain energy, then fall in the evening to support restful sleep.
  
  In the early stages of adrenal dysfunction, cortisol levels are too high during the day and continue rising in the evening. This is called "hyperadrenia." In the middle stages, cortisol may rise and fall unevenly as the body struggles to balance itself despite the disruptions of caffeine, carbs and other factors, but levels are not normal and are typically too high at night. In advanced stages, when the adrenals are exhausted from overwork, cortisol will never reach normal levels ("hypoadrenia").
  
  Conventional medicine will detect only the extremes of these conditions, when damage to the adrenals has already occurred (Cushing's disease and Addison's disease). Within those extremes, you can feel miserable and still be told your cortisol levels are normal. But by responding to early-stage symptoms of adrenal fatigue, we can reverse the developing dysfunction.
   
• When should you get an adrenal test?
  
  If your energy lags during the day, you feel emotionally unbalanced much of the time, you sleep poorly or less than seven hours a night, can't lose excess weight even while dieting, use caffeine or carbohydrates as "pick-me-ups" - these are all red flags indicating adrenal insufficiency.

Treatment of Adrenal Fatigue
 

See below for recommendations from Dr. Wilsom and Women to Women.com for treatment of adrenal fatigue. You may also want to consider:

Vitamin B-5: According to For Women First magazine Vitamin B5 is a key building block of adrenal hormones and that supplementing with 1,500 mg daily of B5 (Pantothenic Acid) can restock adrenal reserves and alleviate symtpoms quickly. I have not personally used B5 to treat adrenal fatigue, but know that Viatmin B5 aids in energy production.  Foods high in Vitamin B5 include: liver (I would recommend if you do eat liver to be sure it is from an organic source), mushrooms, sunflower seeds, cauliflower, broccoli, turnip greens, yogurt, eggs, corn, and strawberries.

For Women First also recommend trying licorice root which contains glycyrrhizin which can prevent the body from breaking down adrenal hormones too swiftly. You may want to try licorice candy and see if that helps.
 

DR. WILSON'S SUGGESTIONS :
(www.adrenalfatigue.org)

"Optimal adrenal health is one of the major keys to the enjoyment of life. If you have adrenal fatigue, you can fully live life again by making the necessary lifestyle and dietary changes to treat your disorder." ~ Dr. Wilson, AdrenalFatigue.org 

• Sleeping until 9 a.m. as often as possible
• Lying down during your work breaks (preferably at 10 a.m. and again anytime from 3 to 5 p.m.)
• Laughing
• Exercising
• Minimizing stress
• Taking negative people out of your life
• Eating regular meals
• Chewing well
• Doing something fun each day
• Combining unrefined carbohydrates with protein and oils
• Avoiding junk food
• Eating five to six servings of vegetables each day
• Taking calcium and magnesium supplements
• Adding sea salt to your diet
• Taking 2,000 to 5,000 milligrams of vitamin C each day
• Supplementing vitamin E with mixed tocopherols
• Taking B-complex supplements that are high in B6 and pantothenic acid
• Adding licorice root extract to your dietary supplement regimen

According to Dr. Wilson, if you take your treatment plan seriously, you can expect your adrenal fatigue to heal in:

• 6 to 9 months for minor adrenal fatigue 12 to 18 months for moderate fatigue
• Up to 24 months for severe adrenal fatigue

WOMEN TO WOMEN.COM'S RECOMMENDATIONS:
(www.womentowomen.com)

The first step is to have a full physical exam to rule out disease or other factors. Mild to moderate cases of adrenal fatigue can see significant improvement through these steps:

• Dietary changes to enrich your nutrition and reduce carbohydrates and stimulants. We also recommend the addition of high-quality nutritional supplements, including essential fatty acids from fish oil.
• Stress reduction, including moderate exercise and taking more time for yourself. It's helpful to make a list of your stressors, especially those that are constant.
• Get more rest. Your body needs time to heal.

Women with more severe symptoms, or those who have reached complete adrenal exhaustion, usually need greater intervention. At our practice we use the steps outlined above with the added natural support of phosphorylated serines, low-dose compounded DHEA, ginseng, and deglycyrrhizinated licorice. We personalize the therapy to each woman's symptoms and test results. (We urge you not to self-prescribe these substances, as they can have adverse health effects.)

It's important to emphasize the role of emotional factors. Guilt, pain from past hurts, self-destructive habits, unresolved relationship problems - your past and present emotional experience may serve as an ever-present stressor. Dealing with these problems directly is much more beneficial than trying to compensate for the stress they create, in the same way that "an ounce of prevention is worth a pound of cure.

In all but the most extreme cases, we expect to see dramatic improvement within about four months. For mild to moderate adrenal fatigue the turnaround can be much faster. Remember, you may feel too tired to make changes now, but by moving forward in stages, you'll build the strength you need to stay with it. You will love how you feel when you do!

Diet & Adrenal Fatigue:

The following article by Marcella Pick, OB GYN NP, offers great insight into the impact diet has on the health of our adrenal glands, and contains dietary suggestions to support your adrenals: www.womentowomen.com/adrenalfatigue/. Here's an excerpt:

Your adrenal glands are tiny in comparison to many other organs. They are roughly the size of a walnut, yet they have enormous responsibilities in your body. When they are functioning at their peak, these small glands can help you feel energized when you need to be and relaxed when it is time for rest. They contribute to the production of estrogen, testosterone, progesterone and so much more. But life’s demands can slowly drain the balancing power of the adrenal glands. Even the healthiest person’s adrenals, though evolutionarily equipped to handle periods of stress, become fatigued under chronic, unrelenting stress.

You have the power to lessen the burden on your adrenals — and your whole body. It doesn’t take much. The small choices you make in regards to your nutrition and eating patterns will make a difference. Here’s my advice to you: support your foundation with a high quality nutritional supplement and eat good food in harmony with your body’s natural daily rhythms. Soon you’ll find the energy you thought you lost — and it’ll be here to stay!

Eat, drink, and support adrenal gland function:

If possible, eat breakfast by 8:00 AM or within an hour of getting up (earlier is better), to restore blood sugar levels after using glycogen stores at night.

• Try to eat lunch between 11:00 AM and 12:00 noon. Your morning meal can be used up quickly.
• Eat a nutritious snack between 2:00 and 3:00 PM to get you through the natural dip in cortisol around 3:00 or 4:00 in the afternoon.
• Make an effort to eat dinner around 5:00 or 6:00 PM, and make this your lightest meal of the day.

Supporting your body’s natural rhythms by timing meals and preventing dramatic dips in blood sugar not only minimizes cortisol output and frees up your adrenals to perform their secondary functions, but gives you more sustained energy throughout the day — and life becomes much more enjoyable when we have the energy we need.

As our awareness about when we eat increases, it’s also helpful to think more about what we eat. Stress often brings out the worst in us — especially when it comes to food choices. Many of my patients with adrenal fatigue tell me they reach for foods that give them an instant burst of energy — foods like cookies, cakes, doughnuts, white bread or pasta. These foods contain refined sugar and flour, and allow a great surge of energy, but generally the surge is followed by an even greater dip in energy, causing you to feel worse.

General Fatigue Issues
 

Fatigue can be caused by many factors, including:

• Lack of sleep
  Getting even an hour less than the sound slumber you need each night can leave you drowsy and unable to manage your daily routine. You may not go to bed early enough. Or more likely, you go to bed but can't sleep well. As you get older, it becomes harder to get uninterrupted sleep. You sleep less soundly. You awaken earlier.
• Stress and anxiety
  If you're running from one task to the next without a break, it's eventually going to wear you down. Going through life anxious and on edge can keep you from relaxing and getting the rest you need.
• Inactivity
  You're too tired to exercise, so you don't. But then when you do exert yourself, you tire easily because you're out of shape. Engaging in moderate physical activity for a half-hour or longer most days of the week may decrease stress, improve mood and leave you feeling energized. Don't schedule your activity too close to bedtime, though, or you might have trouble falling asleep.
• Eating habits
  If you're not eating properly or drinking enough fluids, your body isn't getting the fuel and fluid it needs. Trying to remedy this with caffeine can backfire, especially if you consume it late in the day. Caffeine not only makes it harder to fall asleep, it also interferes with sound sleep and may keep you tossing and turning throughout the night.
• Certain medications
  Some medications, including many beta blockers and antihistamines, can cause fatigue. In addition, some cold medications and pain relievers contain caffeine and other stimulants that can keep you up at night.

To beat fatigue, try these tips:

• Reduce stress
  Take some of the pressure out of your day. Learn to say no. Set priorities. Then organize your activities so that you avoid confusion. Pace yourself. Put aside time each day to do something you enjoy. Take a midday stroll around the block, or get up 15 minutes earlier to give yourself more time to start your day.
• Manage workplace tension
  On-the-job aggravation can add to work-related fatigue. Sit down and try to resolve conflicts with co-workers. Become better acquainted with your boss and clarify what he or she needs from you. Be realistic about your limitations. Take time out to get up from your desk and stretch for a few moments several times a day.
• Be active
  Try to include at least 30 minutes of moderate physical activity in your day. Don't worry about doing a full workout all at once — start with 10 minutes of activity at a time. Whether you walk, garden or swim, once you get moving, you'll likely notice you have more stamina. While 30 minutes is the minimum recommendation, you may need up to an hour of moderate activity daily to maintain fitness and a healthy weight.
• Eat well
  Start your day with a low-fat, high-fiber breakfast that includes plenty of complex carbohydrates, such as whole grains and fruits for lasting energy. Stay away from sugary cereals and juices and caffeinated drinks. They can make you feel sluggish later in the day. Don't skip meals; refuel every three or four hours. Very low calorie diets are guaranteed to increase fatigue.
• Avoid alcohol
  Alcohol depresses your central nervous system and acts as a sedative, making you tired for hours after consuming no more than only a drink or two. It may also disrupt your sleep, if you drink just before bed.
• Practice good sleep habits
  Avoid eating, reading or watching TV in bed. Keep your bedroom cool, dark and quiet. And set your alarm for the same time each day — the routine can help you establish a regular sleep schedule. Naps are OK, but keep them short and early in the day. Schedule workouts at least six hours before bedtime. Small snacks may help you drift off, but large late-night meals can keep you up. If you can't sleep, don't toss and turn, go into another part of the house and read or relax until you feel drowsy.

When to see your doctor:

Sudden or persistent fatigue, despite adequate rest, may mean it's time for you to consult your doctor. Unrelenting exhaustion may be a sign of an underlying medical problem. In general, talk to your doctor if you're extremely tired or unable to regain your energy after several weeks of increased rest. Medical causes of fatigue can include:

• Anemia
  This blood disorder results from a number of problems that affect your blood's ability to transport oxygen, causing fatigue.
• Cancer
  Fatigue can be a symptom of cancer. A thorough checkup, including routine cancer screenings, can help rule out malignancy as a cause of your fatigue.
• Depression
  A loss of energy that's accompanied by any number of symptoms, including sadness, loss of appetite, difficulty sleeping or oversleeping, a lack of interest in pleasurable activities, and difficulty concentrating may be a part of depression.
• Diabetes
  Extreme fatigue can be a warning sign of diabetes. Signs and symptoms of diabetes, in addition to fatigue, include excessive thirst, frequent urination, blurred vision and recurring infections.
• Medications
  Prescription or over-the-counter medications may cause fatigue or make you too restless to sleep well. Antihistamines, cough and cold remedies, some antidepressants, and many other drugs may make you tired. Talk to your doctor if you suspect your medications are making you tired.
• Restless legs syndrome (RLS)
  This condition is characterized by an inability to keep your legs still and by tingling or aching sensations in your legs, feet or arms. The symptoms generally occur at night, preventing sound sleep.
• Sleep apnea
  Signs of this disorder include loud snoring, pauses between breaths and awakening frequently while gasping for air. It's a common source of fatigue because it interferes with sound sleep. Losing weight and quitting smoking may help, as well as an adjustment in sleeping position. Lying on your side or facedown may reduce snoring.
• Thyroid problems
  Hypothyroidism is a condition in which your thyroid gland fails to make or release enough thyroid hormone. Signs and symptoms include sluggishness, chronically cold hands and feet, constipation, dry skin and a hoarse voice. Hyperthyroidism is a condition in which your thyroid produces excessive amounts of hormone. Too much hormone also can cause fatigue, muscle weakness, weight loss, increased heart rate, nervousness and irritability.
• A diagnosis of exclusion: Chronic fatigue syndrome
  Chronic fatigue syndrome (CFS) is a complicated disorder characterized by extreme fatigue that doesn't improve with bed rest and may worsen with physical or mental activity. Of all chronic illnesses, chronic fatigue syndrome is one of the most mysterious. Severe and debilitating fatigue, muscle aches and difficulty concentrating are the most commonly reported symptoms of chronic fatigue syndrome. In some cases, low-grade fevers and swollen lymph nodes also may develop. A diagnosis of chronic fatigue syndrome is based on exclusion. This means that before arriving at a diagnosis, a doctor has ruled out any other disease or condition that may be causing your fatigue and related symptoms.

The preceeding information was originally available on the Mayo Clinic website, but they no longer offer a web page for Adrenal Fatigue.  This may be because they do not consider it to be an accepted medical diagnosis.

Other articles of interest on Heal With Hope:
Stress, Allergies/Sensitivities, Chronic Fatigue,
EFT, Meditation, Mind/Body, Muscle Testing,
Reduce Toxic Exposure, Sleep Well,
Thyroid Disease, Visualization

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Send questions or comments to:  Andrea@HealWithHope.com