The adrenal glands are the tiny glands located above the top of the kidneys. They produce more than 50 hormones that regulate sexual function, weight gain, and a person’s emotional state. It is an important part of the endocrine system, affecting overall well-being and health.
It is the adrenal glands that produce the “stress” hormone cortisol. Its amount increases with prolonged neurosis, depression, or against a background of nervous shock. If the negative period drags on, the glands become overworked and adrenal fatigue syndrome occurs.
What you need to know about the adrenal glands
The adrenal gland is an endocrine gland located above the top of the kidneys. They play an important role in regulating metabolism and are always ready to release cortisol when we are under stress or in danger. Cortisol is also known as the hormone released in our body when we are in a “flight or fight” state.
When I began helping men and women restore hormonal balance in the early 90s, I had no idea then that the roots of any hormonal problem lay in adrenal dysregulation.
It's important to understand this because restoring your hormonal balance starts with restoring your cortisol levels, which means healing your adrenal glands even if you're too exhausted to do so. There is simply no other way.
LAZY SYNDROME
But Nieman says many of these patients with generalized symptoms have “what I call 'lazy person syndrome,'” which means people become de-exercised if they don't exercise. Others are not adapted to the pace of modern life; one might say that their “life is a severe syndrome.” “In fact, a lot of people stress that they don’t take care of themselves. For these patients, the recommendations of naturopaths are important when they are aimed at improving lifestyle, eating healthy foods, getting enough rest, and minimizing stressful situations.”
Symptoms indicating malfunction and the need to restore the adrenal glands
Have you experienced the following symptoms in the past 6 months?
- Feeling of constant rush and race when doing things.
- Feeling tired and on edge, for example when you want to sleep but are unable to relax and fall asleep.
- You have trouble sleeping and constantly wake up in the middle of the night.
- Feeling anxious and nervous – you are unable to stop worrying about things and events that you cannot control.
- You often break down and scream - you can quickly be thrown out of balance.
- Forgetfulness and constant distraction while doing some work, especially under pressure.
- Sweet cravings – after every meal you are missing something, usually chocolate.
- Increase in waist size, more than 88 cm (the appearance of fat around the abdomen is not a feeling of bloating).
- Skin problems such as eczema or thinning (both physiological and psychological).
- Bone loss (your doctor may have diagnosed you with osteoporosis or osteopenia).
- High blood pressure or rapid heartbeat.
- High blood sugar (prediabetes or diabetes, and insulin resistance).
If you observe three to five symptoms, then it is likely that your adrenal glands are not functioning properly. I recommend getting a urine or saliva test. Please note that these symptoms indicate elevated cortisol levels.
As you age, cells become more resistant to cortisol, which increases serum levels and may be associated with decreased cortisol in your cells. Such an imbalance in the blood and in the cells of your body indicates that you are tired (low cortisol) and at the same time nervous (high cortisol).
Let's not forget that the system that controls adrenal function, which I call the hypothalamus-pituitary-adrenal-thyroid-gonadal axis, is complex but wise. If you suspect or believe you have an adrenal problem, see a functional medicine practitioner to learn how to work with your body's innate intelligence.
Signs in women
One of the very first manifestations of hypocortisolism is a feeling of constant weakness. At first, sleep and rest reduce it, but as it progresses, patients wake up in the morning sleep-deprived and feel the need for stimulants - coffee, strong tea, energy drinks, which give a short-term burst of strength. At night, I usually experience insomnia, anxiety, and nightmares. Sleep becomes intermittent and shallow.
The following symptoms are typical:
- depressed mood background;
- low pressure;
- headache, dizziness;
- loss of appetite, alternating with sudden attacks of hunger, a tendency to salty, sweet, spicy foods;
- darkening of the eyes with a sudden change in body position;
- nausea, abdominal pain, unstable stool;
- disruption of the menstrual cycle;
- frequent colds, prolonged infections, transition to chronic forms;
- intolerance to medications or foods, allergic reactions;
- constant anxiety, irritability;
- memory loss, difficulty concentrating.
Intermittent and shallow sleep
Stress and the adrenal glands: foods to avoid from your diet
The main thing you need to do to restore your adrenal glands is to reduce the amount of stress in your life and learn how to behave correctly in stressful situations. Stress also causes the consumption of certain foods and some of our habits.
1. Caffeine
Caffeine increases cortisol and reduces insulin sensitivity in cells. Many people, including myself, are genetically predisposed to metabolize caffeine slowly. I try to take no more than 200 mg. caffeine per day (ideally, it is better not to drink caffeinated drinks at all) to avoid insomnia.
Sleep is an important part of adrenal healing. During sleep, the process of their restoration occurs. It has a beginning, middle and end. And if you miss one of these steps, it will manifest itself later in the form of various symptoms.
2. Sugar and artificial sweeteners
When consuming sweet foods, sharp jumps in blood sugar occur, which intensify when the adrenal glands malfunction.
The relationship between sugar and cortisol is bidirectional: stress increases cortisol levels, and cortisol increases blood sugar levels - a clever trick our bodies evolved to allow us to fight or flee from a predator.
Because of the relationship between cortisol and blood sugar, you can get into a vicious cycle of sugar and adrenal issues if you don't eat a diet rich in protein, healthy fats, and fiber, which helps stabilize your blood sugar.
3. Food intolerances including gluten, dairy and soy
Eating allergenic foods also causes stress in your body. The irony is that the foods on this list are addictive, so it will take an iron will to eliminate them from your diet.
This is not a situation where moderation is your friend. If you're not sure what foods your body can't tolerate, try an elimination diet or get tested for food allergens.
However, this is not a complete list. It is necessary to keep in mind other factors that affect the functioning of the adrenal glands. For example, a low-carb diet can increase your cortisol levels and overload your adrenal glands. Alcohol, mold, an unloved job or an unhappy marriage... This is the topic of a separate article.
Symptoms in men
Cortisol deficiency in men is accompanied by a decrease in the overall level of activity, low tolerance to physical activity, and weakened libido and potency. One of the manifestations is a slow reaction rate. Men with hypoadrenia may lose interest in professional growth, previous hobbies, and prefer passive rest.
A number of patients note rapid darkening of the skin when exposed to the sun and unusual tanning persistence. Muscle and joint pain, tingling and numbness of the extremities may occur. Increased sensitivity to temperature changes and painful stimuli.
Against the background of adrenal insufficiency, the body ages faster and loses the ability to adequately respond to stress factors. Presumably, this process stimulates the development of tumors, since the activity of immune and antioxidant defenses decreases.
Rhodiola (Rhodiola rosea)
Another useful medicinal plant that can help with stress management is Rhodiola rosea ("arctic root"), a popular herb in the traditional medicine systems of Eastern Europe and Asia. It has traditionally been recommended as an aid to combat fatigue and restore energy. Modern research has confirmed these effects and the adaptogenic properties of this plant. However, the adaptogenic properties of Rhodiola differ from those of Chinese and Siberian ginseng, which primarily affect the hypothalamus-pituitary-adrenal axis. Rhodiola appears to cause adaptogenic effects by affecting neurotransmitters and endorphins. It appears to be superior to other adaptogens in high-stress settings because it produces a greater sense of relaxation and improves anxiety. Taking a single dose of Rhodiola extract before high-stress events has been found to prevent stress-induced dysfunction and reduced productivity. However, like ginseng, Rhodiola has shown positive results with long-term use. One randomized, placebo-controlled study of 60 patients with stress-related fatigue found that Rhodiola combated fatigue while improving mental performance, particularly concentration, and attenuating the cortisol response to stress.
Based on the results of clinical trials of a standardized extract of Rhodiola, recommendations were made for different therapeutic doses depending on the rosavin content. To achieve the target dose of 3.6–7.2 mg of rosavin, take 360–600 mg of the extract standardized to 1% rosavin; 180–300 mg extract with 2% rosavin and 100–200 mg extract with 3.6% rosavin.
Take high-potency vitamin and mineral complexes
All essential nutrients are very important for maintaining proper functioning of the adrenal glands. Specifically, vitamin C, vitamin B6, zinc, magnesium, and pantothenic acid are nutrients that are essential for the production of hormones by the adrenal glands. Taking all of these nutrients in doses above RDA levels and as a high-potency vitamin and mineral complex may be beneficial during times of extreme stress or when additional support is needed for a particular individual's adrenal glands.
Pantothenic acid is especially important for optimal adrenal function. Deficiency of this acid leads to adrenal atrophy, which is characterized by fatigue, headache, sleep disturbance, nausea and gastrointestinal discomfort. Pantothenic acid is found in whole grains, legumes, cauliflower, broccoli, salmon, liver, sweet potatoes and tomatoes. Additionally, it is beneficial to take at least 100 mg of pantothenic acid per day.
DOUBTED SUPPLEMENTS
Naturopaths often recommend questionable supplements. Wilson's website sells adrenal supplements - "Dr. Wilson's Original Formulas." The Adrenal Fatigue Quartet costs about $200 for a 30-day course at the minimum recommended doses. The website notes that the products' formula is "discovered by Dr. James L. Wilson for people suffering from adrenal fatigue," but the site is littered with footnotes that lead the reader to a small warning: "This formula has not been evaluated by the FDA and medications. This product is not intended to diagnose, treat, cure, or prevent any disease.” Nieman says that because these supplements are not regulated or approved by the Food and Drug Administration, there is no way to know what's in them, so she recommends patients stop taking them. Sometimes patients take crushed bovine adrenal glands, and Friedman has even seen patients given hydrocortisone for “adrenal fatigue.” Friedman says he sees counseling patients who suspect they have “adrenal fatigue” as an opportunity to “optimize the patient's health.” Some of the problems are related to an unbalanced diet, lack of exercise and healthy sleep. “You can help your patients overcome their complaints by recommending lifestyle changes,” he says. Nieman typically responds to patients asking for relief from “adrenal fatigue” by saying, “I don’t think your adrenal glands are actually malfunctioning, but some of your symptoms are reversible and I can help you get rid of them.” Thus, patients accept her point of view and can abandon the diagnosis of adrenal fatigue.
Source:
- The Myth of Adrenal Fatigue
https://endocrinenews.endocrine.org/myth-adrenal-fatigue/
Healthy foods
It is possible to normalize and improve the functioning of the adrenal glands in both men and women with the help of a properly selected diet. The basic principle is to eat little and often, eat only natural and healthy foods, and also take vitamins.
Foods that are good for healthy adrenal function:
- Eggs are the main supplier of proteins and vitamin E; it is advisable to consume them raw.
- Sea fish is the main source of Omega 3 and Omega 6.
- Licorice – blocks the destruction of cortisol.
- Freshly squeezed juice from currants and oranges contains more vitamin C.
Time intervals to maintain cortisol levels
In order to keep cortisol levels within normal limits, you should adhere to the following food consumption schedule:
- To restore sugar levels in the bloodstream after waking up, you need to have a hearty breakfast. Meals must be taken no later than 8 hours.
- An hour after breakfast, you need to have a snack.
- Organize a snack after another couple of hours or between noon and lunch.
- A healthy, full lunch before 3 p.m. You should not have a snack with coffee or tea at this time; you need a main meal.
- A light dinner must be arranged no later than 6 pm.
- An hour before you go to bed, you can eat vegetables or any cheese.
Eating fast carbohydrates during the day leads to various disorders and does not help cope with energy costs. Therefore, fast food snacks and coffee breaks do not bring a long-term supply of energy, but only aggravate the condition after the onset of short-term relief. All you can get is sudden changes in hormones and, as a result, stress, which increases cortisol levels.
Diets of various kinds also cause stress in the body, which is why it is so important to monitor cortisol levels using tests prescribed by a specialist. The doctor must also formulate a diet for a specific therapeutic diet, taking into account the patient’s health.
Adrenal disease is the loss of the barrier that protects our body from stress. With a decrease in resistance, a person weakens and is more susceptible to various diseases with complications and remissions.
Ginseng
Both Siberian and Chinese ginseng enhance our ability to cope with various stressors, both physical and mental. Presumably, this anti-stress effect is due to mechanisms that control the adrenal glands. Ginseng delays the onset and reduces the intensity of the "alarm phase" during the body's short- and long-term response to stress (general adaptation syndrome).
People who take any of these types of ginseng usually report feeling better. Clinical studies have confirmed that both Siberian and Chinese ginseng significantly reduce feelings of stress and anxiety. For example, in one double-blind clinical study, nurses who alternated between day and night shifts were rated on their competence, mood, and general well-being, as well as taking mental and physical performance tests. In addition, a general and biochemical analysis of their blood was carried out. The groups that received Chinese ginseng showed better results in the areas of competence, mood parameters and mental and physical performance compared to those subjects who received a placebo. Nurses who took ginseng felt more attentive, but also calmer and were able to perform their duties better than nurses who did not take it.
In addition to these human studies, there have been animal studies that show that ginseng has significant anti-anxiety effects. In some of these studies, the anti-stress effects were comparable to those of diazepam (Valium). However, diazepam causes behavioral changes, sedation, and impaired motor performance, while ginseng has none of these negative side effects.
Taking into account the results of clinical and animal studies, it appears to be possible to conclude that ginseng provides significant benefits to people suffering from stress and anxiety. Chinese ginseng is generally considered more potent than Siberian ginseng and is probably better suited for a person who has experienced extreme stress, is recovering from a long illness, or has been on corticosteroids such as prednisone for a long time. A person who is experiencing mild to moderate stress combined with less obvious adrenal dysfunction may be better off choosing Eleutherococcus. The following dosages are recommended:
Chinese or Korean ginseng (Panax ginseng):
- High-quality unprocessed ginseng root: 1.5–2 g 1-3 times a day.
- Liquid extract: (containing at least 10.5 mg/mL ginsenosides with an Rg1:Rb1 ratio greater than or equal to 0.5 using HPLC technique): 2–4 mL (0.5–1 teaspoon) 1–3 times per day.
- Dried powdered extract, standardized for ginsenoside content at 5% with an Rb1/Rg1 ratio of 2:1: 250–500 mg, 1–3 times daily.
Siberian ginseng (Eleutherococcus senticosus):
