Nature of the Condition

The Adrenals are the “fight” or “flight” glands stimulated by the pituitary and located above the kidneys.

One of the primary endocrine functions is stress response. The adrenal gland has many important functions. The adrenals balance all other hormones. They produce the stress response cortisol, the body’s anti-inflammatory hormone.

The stress response is when the adrenals produce the hormone cortisol. Our bodies need cortisol to handle emergencies. However, the stress response is supposed to be short term and should return to the relaxed state. Many people stay in the fight or flight state all day. Chronically high cortisol interferes with digestion , immune function, sleep, and the body’s ability to produce essential hormones.

 

Common Signs and Symptoms of Adrenal Fatigue

• Beginning or worsening of allergies
• Major fatigue
• Headache
• High blood pressure or
• Low blood pressure
• Cannot sleep at night
• Salt cravings and/or sugar cravings
• Hypoglycemia
• Low stomach acid
• Feeling overwhelmed
• Paradoxical Pupil Light Reaction: The pupils loose the ability to remain contracted in bright light.

(Bauman College 2013)

Predisposing Factors

Chronic stress can lead to adrenal fatigue. This can be increased by stimulants and a high-refined carbohydrate diet, which can lead to hypoglycemia. Avoiding constant stress is important in supporting the adrenal glands. If you do not keep your adrenals in balance, they disturb the balance of all other hormones. Balancing your blood sugar is very important to adrenal health. A Whole Foods Plant Based diet is the appropriate direction to take to supply the appropriate protein and (good) fats to support the adrenals. When our bodies are constantly under stress, our energy needs increase and we are burning up nutrients much faster than usual.

Exercise is very important in relieving stress and promoting adrenal health. Exercise in moderation. Try Yoga or going for a walk. Also, meditation is helpful to relax the mind and relieve your stress.

 Nutritional support for Adrenal fatigue

Magnesium: The micronutrient magnesium is a mineral that helps adrenal fatigue recovery by two mechanisms: it helps improve quality of sleep, which is very important for healing. Also, helps cellular energy production (Livestrong.com/adrenal fatigue). Magnesium depletes quickly under stress and can lead to very low levels. Making sure you are getting enough magnesium in your diet is very important. Recommendation for supplements is 200 to 300 mg a day. Glycinate or malate forms are recommended for their absorbability. (Bauman College, 2013).

Some Magnesium rich foods include green leafy vegetables, almonds, flaxseed, kelp, pumpkin seeds, avocado and sea vegetables.

Try a magnesium salt bath in the evening to help relax.

Protein: Under stress protein requirements increase. Protein is very important for all hormones, neurotransmitters, and enzymes so adequate protein is crucial. (Bauman College 2013). Each meal should have a serving of protein (2-4 oz organic animal protein or 4-6 oz from plant sources). Some good sources of protein are spirilina, seafood (wild salmon), beans with grains (for a complete protein). Nuts and seeds, eggs, and whey protein (if you can do dairy) for smoothies. Quinoa is a great source of a complete protein.

Vitamin C: The antioxidant  Vitamin C is important for the whole body and an ongoing supply protects against free radical damage. By increasing bioflavonoids, which are, phytonutrients that will help the body use vitamin C effectively. Vitamin C is in the water- soluble family so you need to have vitamin C everyday.  One of the functions of vitamin C is to help with the adrenal functions of norepinephrine and epinephrine production. (Bauman College, 2013). Food sources of Vitamin C are apples, bell peppers, cantaloupe, citrus fruit, cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, mustard greens, kale), guava and rose hips.

Additional Nutrients for Adrenal support

B-Vitamins: Eat foods high in B-vitamins, especially pantothenic acid (B5) these help support adrenal hormone production. Food sources of B5 include broccoli, egg yolks, legumes, mushrooms, nutritional yeast, oats and seafood.

Booster Foods: Adding booster foods to your meal plan will help reduce stress and give your body ample nutrients to help be prepared to balance your adrenals. Some booster foods that are helpful are nutritional yeast, sea vegetables, green powder blends and vegetable broths.

Sea Salt: Adrenal fatigue often causes salt cravings because the body is not retaining adequate amounts of sodium. If craving salt first thing in the morning try ¼ to ½ tsp. of sea salt in 8 oz of water upon waking up. (Bauman College, 2013).

Vitamin E is another important nutrient that is involved in at least 6 different enzymatic reactions in the adrenal cascade. Sources of vitamin E are cold-water fish, wheat germ (fresh), whole grains, prunes, raisin and pomegranates.

Calcium is the most abundant mineral in the body. Calcium and other trace mineral like zinc, manganese, selenium and iodine provide a calming effect in the body. These minerals help relieve the stress associated with adrenal fatigue and balance, which will help restore normal cortisol output. (Womantowomen.com).

Healthy Fats are also important for adrenal function. Try to have a healthy fat at each meal. Healthy fats include olives, nuts and seeds, extra virgin olive oil, and unrefined  virgin coconut oil and avocado.