"Adrenal Fatigue"-Ways to Address Your Stressful Lifestyle (Part 2)

"Adrenal Fatigue"- Is it for Real?

As discussed in a previous post, "adrenal fatigue" is a real diagnosis, but it is not what many people are led to believe.  The true diagnosis of "adrenal fatigue" is adrenal insufficiency, also know as Addison's disease. Many functional/alternative medicine practitioners have used the term "adrenal fatigue" to describe feelings of persistent fatigue, muscle weakness, brain fog, and mood changes that are due to prolonged stress that leads to adrenal dysfunction.  While the negative symptoms associated with stress are there, true adrenal fatigue, or Addison's Disease, is not the correct diagnosis.  Nonetheless, symptoms attributed to stress are very real. There are many ways that one can nourish their adrenals, alleviate stress, and allow their body to heal from the negative implications of leading a stressful lifestyle.   

What Can One Do to Alleviate Symptoms Attributed to Excessive Stress or "Adrenal Fatigue"

Once one has visited their healthcare practitioner and determined that their symptoms are not due to another medical diagnosis, there are many things one can do to alleviate the negative symptoms attributed to stress or "adrenal fatigue".  The first thing that should be done is to take a look at what is causing the negative symptoms of stress, whether is it physical, emotional, or environmental.  Having an awareness of what is causing the excessive stress is the first step in healing.  Some actions one could take to heal are:

1.  Prioritize Sleep

• Aim for 7-9 hours of sleep per night
• Maintain a consistent sleep schedule, by going to bed and getting up at the same time each day.
• Avoid alcohol and heavy meals before bed.
• Do not use any screens within a hour before bed

2.  Feed Your Body Healthy Food

• Eat a whole food diet that contains many fruits, vegetables, healthy fats and lean meats.
• Avoid sugar and trans fats.   
• Try and eat foods that contain nutrients that nourish the adrenal glands, such as magnesium, vitamin C, or methylated B vitamins.  
• Drink plenty of water and avoid caffeine.  

3.  Do Restorative Exercise

• Do exercise that will not stress the body, such as: walking, swimming, yoga, or pilates.
• Find a good balance between exercise and rest.

4.  Manage Stressors

• Identify and try to minimize any stressors.
• If allowable- take a relaxing vacation.
• Spend time in nature.
• Practice mediation or yoga.  

5.  Consider Supplements

• In addition to magnesium, methylated B vitamins, and C vitamins, there are many adaptogenic herbs that one could take, such as: ashwagandha, licorice root, rhodiola, and holy basil.  These supplements may help maintain healthy cortisol levels and help one's body adapt to stress.
• Consult with a health practitioner before starting any new supplements.

6.  Seek Professional Help

• If one does not feel better after addressing their added stress levels, one may benefit from consulting a professional for additional medical testing to ensure there is not a true medical diagnosis for one's symptoms.
• Consult with a life coach.
• Speak with a licensed clinical social worker or psychologist.  

In Part 3, I will go in more detail about adaptogenic herbs that can be used to help the body adapt to stress and maintain healthy cortisol levels.