Is adrenal fatigue sucking the life out of you?

Feeling better today and the best news, Jon is still alive and kicking! I went back to bed after my post yesterday and slept till after 12 pm which is rare for me. I think I was just utterly exhausted and maybe needing a break. That said I did decide to put together a post on adrenals because I am sure many of us are suffering from insufficient adrenal gland function. So this is just a collection of information to help you determine if you might be suffering from adrenal fatigue and if so, what you can do about it.

Do you have adrenal fatigue?

Signs to look for are:

• Trouble getting up in the morning even if you went to bed early the night before.
• Never feeling fully rested.
• Feeling overwhelmed with life and all that is on your plate.
• Gaining weight in the stomach area.
• Needing coffee or sugary snacks to keep you functioning. Crave salty foods.
• Afternoon lull around 3-5 pm and feel best after 6 pm.
• Decreased sex drive.
• Unexplained pain in upper back or neck.
• Moodiness and increased symptoms of PMS.
• Restless legs when trying to fall asleep.

For me it was just a complete feeling of exhaustion and not being myself. I had some, but not all, of the symptoms above. Getting better is a process but thankfully it is possible.

First thing is to try to remove the stressors in your life as much as possible or remove yourself from the stress by going on vacation. When I was so sick in 2008, Jon and I rented a cottage for 2 weeks and I noticed a difference in my energy levels within one day. If you are over-burdened at work, try to delegate some responsibilities elsewhere. If you need more help at home, hire a cleaning service or kick your partner’s ass. If you have friends who are dragging you down, distance yourself. You have to get as much of this stress under control as you can. It isn't easy but to get better, it is necessary.

The second thing you have to do is to change your sleeping habits. Try to be in bed by 10 pm (people with adrenal fatigue tend to get a second wind after 11 pm). Start winding down around 8 by turning all the lights down and trying to stay away from the TV or computer screen. The next point is VERY important: In the mornings try to sleep in as late as possible, to 9 AM if able. Between the hours of 7 and 9 AM your body produces the most cortisol that it will in the day so you will awake feeling much more rested and ready to take on the day. This is one of the biggest things to help you feel better throughout the day but it is also impossible for most people. Do the best you can.

Food: What to eat and what to avoid

• Begin each morning with a glass of water with a sprinkle of sea salt in it (about a 1/2 teaspoon). If you suffer from high blood pressure skip this step.
• ALWAYS eat breakfast and preferably by 10 am.
• Skip fruit at breakfast and focus on high protein and grains. Fruit will spike your blood sugar too rapidly. Always avoid fruits that are high in potassium such as bananas, oranges and figs. I feel terrible to this day if I start my day with orange juice.
• Stay away from caffeine and refined sugars such as chocolate. I know it sucks but these stimulants further stress the adrenal glands and hopefully in time you will find you won't need them to keep you going throughout the day.
• Eat a high protein snack before bed if you have trouble falling asleep such as cottage cheese or yogurt.

There are also some good supplements you can take:

• Vitamin C daily 1000-2000 mgs
• Vitamin E mixed tocopherols 800 IU a day (2 x 400 IU capsules)
• B complex 50 mg twice daily plus added Pantothenic acid (1000 - 1500 mg/day).
• Magnesium citrate (400 mg) taken after 8 pm.
• AdrenaSENSE by Preferred Nutrition is a great supplement that contains many of the herbs (called adaptogens) that are recommended for strengthening the adrenals. It is easier than taking them all separately. Another product I have taken with great results is Adrena-Pro by Can Prev.
• You can also take adrenal extract (which is basically adrenal gland from bovine sources) and DHEA hormones but I only recommend doing this under the supervision and guidance of a Naturopathic doctor.

Adrenal fatigue takes quite a long time to remedy but you can feel the effects of some of these changes pretty quickly. Try sleeping in as much as possible and removing stress. Exercise is important but don't overwork your body. Keep it to brisk walking and light resistance training. If you think you might be suffering from adrenal fatigue, start making some of these changes and do your own research. There is lots of help out there!