Adrenal fatigue - how should you proceed?

Adrenal fatigue

Adrenal fatigue is often associated with persistent fatigue, as this is one of the basic symptoms. So when it is hard for you to get going in the morning, and you wake up feeling tired and this state lasts for a long time, it is worth looking into the potential causes, effects and other symptoms. Extra servings of caffeine or other stimulants of this kind will not be a good idea. It is a short-term solution, and often it does not help at all. As a result, we often reach for more cups of coffee without considering the further consequences and get caught in a cycle of our own actions. Besides, it is worth remembering that if something – in this case caffeine – allows us to function at, let us say, 120%, then the extra 20% has to be made up for over time, and so after waking up we feel even more tired (for example, instead of working at 100%, the body may only be able to perform at a maximum efficiency of 80%). What is more, it is worth bearing in mind that classic adrenal fatigue usually involves a transition from a state of hyperthyroidism to hypothyroidism. It may therefore initially be associated with a focus on the development of insulin resistance or metabolic syndrome, and later contribute to hypoglycaemia. The state of the adrenal glands therefore affects both health and body-weight regulation.

Adrenal fatigue: what should you do to help the adrenal glands?

1. One of the more common and at the same time key causes that stimulate adrenal fatigue is disruption of the circadian rhythm, and therefore regularly getting too little sleep. So this mainly concerns people working at a computer, especially at night, leading a sedentary lifestyle, but also shift workers. These people often have problems with hormonal balance, glycaemia and body fat levels. By the way, if you do not take care of the length and quality of your sleep, it is hard to talk about clear, smoothly progressing improvement in your figure.

2. Reduce exposure to stress and avoid stressful situations, and additionally combine this with rest and recovery. Personally, I used the rule recommended by many qualified clinical dietitians. Namely, I spent 8 hours working, the next 8 hours sleeping, and the time left after returning from work on rest and non-stressful activities. About two hours before sleep I gave up the television, phone and laptop – it was not only about blue light – although that is an important argument – but also about avoiding interference with getting the intended amount of sleep. Besides, you certainly have your own ways to relax (time with family, walks, going out into the sun, etc.).

3. Diet is the foundation of physical and mental health and of working on your physique. So it is no surprise that this is where we should begin the actions aimed at restoring balance to the adrenal glands. It can certainly be assumed that when we have adrenal fatigue, we may struggle with other ailments, or at least strongly promote their development. Very often adrenal fatigue has an inflammatory basis, so it is worth focusing on wholesome, high-quality food. Namely, first and foremost, give up highly processed products, which additionally make digestion more difficult, and enrich the diet with antioxidants and anti-inflammatory ingredients. A higher amount of healthy Omega-3 fatty acids is also advisable. In addition, products containing refined sugar and hydrogenated oils should be avoided. As for drinks, I recommend giving up coffee, energy drinks, carbonated drinks in general, alcohol (along with other substances), and even stronger tea – still water is the best for the body.

4. You should take care of your gut flora and intestinal barrier function in combination with the previously indicated changes in lifestyle and diet. It is worth focusing on products characterised by so-called high nutrient density, which will be better absorbed by the body. These include, for example, avocado, broccoli, cauliflower, salmon. At the same time, we take care of the gut and glucose-insulin balance (possible insulin resistance), and therefore reduce carbohydrate intake (especially simple sugars). Probiotics in combination with sodium butyrate, colostrum / lactoferrin, resistant starch and fermented foods (fermented, not acidified) – sauerkraut, pickles, etc. – may be a good idea.

5. Much depends on your health condition, but in some cases it is a good idea to limit / exclude sources of gluten and lectins, that is products such as grains and legumes. It is also advisable to have tests done in advance for food intolerances and allergies, and if necessary eliminate problematic products / allergens from the diet.

6. An important element turns out to be vitamin D3 (it is worth supplementing with vitamin K2 and possibly vitamin A), so dietary sources of it will be welcome if we suspect adrenal fatigue (all the more so because it has many other valuable properties). It is worth mentioning that it is a precursor of cholesterol necessary for the body's cells.

7. Supplements, especially antioxidants, anti-inflammatory agents, and those supporting digestion and the microbiota, will not only play the role of effective support alongside the above-mentioned actions, but will also be beneficial in other ailments. You should pay attention to these supplements if you have adrenal fatigue:

• probiotics,
• sodium butyrate,
• colostrum / lactoferrin,
• vitamin D3,
• adaptogens such as ashwagandha, rhodiola rosea, gotu kola, bacopa monnieri,
• Omega-3,
• magnesium,
• zinc,
• if necessary, melatonin before bed.