Adrenal Fatigue that is a term gaining traction in the everyday conversation that is used to describe the patterns that stress can have on our bodies. Increasingly, integrative healthcare professionals refer to this syndrome as Adrenal Dysfunction, respecting that symptoms of poor adrenal health don’t always relate solely to complete burnout, but rather the insufficient, or inappropriate, release of adrenal hormones.
Our adrenals sit atop our kidneys in our mid-to-lower back, and their job, physiologically, is to provide us with an acute and short burst of energy and stamina during a life-saving stress, like fighting, or running away from a sabre-toothed tiger: The Fight-or-Flight response. But our bodies don’t differentiate between types of stressors. When our bodies perceive danger, or a need for that boost of strength and stamina, it’s got the limited tools of adrenaline (epinephrine and norepinephrine) and cortisol to help us manage that stress. And in today’s world, stress inundates us – From work, career and financial stressors, to, grief, family and relationship stress and worry, to nutrient deficiencies and illness – We’re not physiologically built for the world we live in!
Adrenal Dysfunction occurs when a single stressful event, or a series of stressors cumulatively lead to real or perceived requirements of the adrenals that they cannot cope with. The body becomes “stuck” or primed to a state of overfunctioning, inappropriately functioning, or under functioning adrenal secretion of stress hormones.
Adrenal Dysfunction can be considered a syndrome: A collection of signs and symptoms that come together in a constellation to form a generalized picture. No one sign or symptom defines Adrenal Dysfunction, nor does one need to exhibit all the signs or symptoms to begin addressing it as a working diagnosis. Advanced testing to determine your daily patterns of release for cortisol and its associated metabolites and hormones, reflecting adrenal function may be helpful in confirming Adrenal Dysfunction, but here are some of the things to look out for:
- Fatigue, low energy or lethargy
- Lack of motivation
- Irritability and inability to deal with stress
- Poor memory, focus or concentration
- Frequent respiratory infections and poor immunity
- Low blood pressure, dizziness or lightheadedness
- Dependence on stimulants (ie. coffee) or nervines (calming therapies)
- Increased urination
When this constellation starts to present itself, we often call it “burnout” in the corporate world, or overtraining in the athletic world, and this pattern may contribute to bigger health issues and chronic disease. Finding a trusted advisor to walk you through the process of overcoming Adrenal Dysfunction, rule in and out and address underlying causes is an important first step. Here are some of the initial considerations for overcoming Adrenal Dysfunction:
Establish routine. Train your body to know what time of day to expect certain stressors, so it can release the appropriate hormones at the appropriate times. A highly variable schedule is as much of a stress on the body as any other external source of stress! As much as possible and within reason, try to wake up, eat, exercise, work and sleep at approximately the same times each day.
Get regular rest. To get out of the quicksand-nature of Adrenal Dysfunction and overcome fatigue, stress and burnout, it’s imperative to give your body the time it needs to recover and repair. Remember that exercise is a stress on the body too, so while it’s important to keep moving regularly, it’s also essential to ensure one or two rest days at a minimum each week. Any improvement requires the time for our body to adapt to the stressors that we apply on it. This concept is called The Refuelling Principle and it applies to physical health, such as weight loss or increasing lean body mass, brain productivity and mental/emotional stability. We have become so accustomed to the idea of “balance” meaning “work hard, play hard” – We have to add rest and recovery to the end of that statement.
Consume a colourful, nutrient-dense diet, high in vitamins and minerals and low in refined carbohydrates (sugars), from various sources, with more colourful vegetables than everything else. Ensure you are getting enough protein and healthy fats on a daily basis. Remember that a fantastic diet may still be nutritionally deficient if your body is not absorbing or able to utilize the raw fuels in our foods, so consult your licensed and experienced integrative healthcare practitioner if you have any digestive concerns such as gas or bloating, or do not have regular, formed and satisfying bowel movements.
Consider nutraceutical supplements. Orthomolecular, supplemental doses of the most important micronutrients for adrenal health may be necessary for short period of time to aid in recovery from stress: Vitamin C, the B-Vitamins (especially B5, B6 and B12), Magnesium, EPA + DHA (ie. from fish oil).
Consider herbal adaptogens. Plants whose constituents help modulate the immune system and our stress response are referred to in botanical medicine as adaptogens: Licorice root, Panax (Korean) ginseng, Astragalus and Eleuthero can be more stimulating and energizing, whereas Passionflower, Skullcap, Rhodiola or Ashwagandha can be more calming, but not sedative.
It is essential to consult your licensed and experienced healthcare practitioner before adding any supplements or herbs to your daily routine, as they must be considered for safety and efficacy and evaluated for safety, in the context of your individual diet, lifestyle and current medications or other natural health products.
With appropriate identification and an individualized approach to overcoming Adrenal Dysfunction, burnout can be overcome in weeks to months, so you can get back to being your absolute best!
Dr. Jason Marr is a Naturopathic Doctor, an Expert Health & Wellness Speaker, and Director of Evoke Integrative Medicine Ltd. in downtown Vancouver, BC. He arms urban professionals with evidence-based, integrative, real-world tools to maximize performance, productivity and resilience, while overcoming fatigue, stress, anxiety and burnout.