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Articles on Adrenal Fatigue


How to Recover from Adrenal Fatigue 

 

  1. Eliminate Stress or Control your reaction to stress
    A sense of powerlessness or helplessness is the most debilitating and stress-inducing emotion that exists. Any situation, no matter how bad, is more tolerable and less stressful when you feel you can do something about it.  Choose one of these:
    ·       Choose to change the situation
    ·       Choose to change yourself to fit (adapt to) the situation
    ·       Choose to leave the situation
  2. Relaxation
    The most important part of treating adrenal fatigue is lifestyle modification. Managing overall stress is key, so try to incorporate daily tension-melting practices, such as deep breathing, meditation, yoga, biofeedback, or even a long walks. Even a five-minute timeout in the middle of a chaotic day can help your adrenals heal.
    a) Schedule unstructured time
    b) Take vacations
    c) Get good sleep:  make sure that you are in bed and on your way to sleep before 10:30 pm. You need deep, restorative sleep.
    d) Take short horizontal rests during the day
    e) Do not get out of bed until you think of something pleasant
  3. When to Eat: 
    · It is extremely important that you eat before 10:00 AM even if not hungry! At least eat a small snack containing protein (avoid simple sugars)
    · Have an early lunch (before noon)
    · Snack sometime between 2:00 and 3:00 PM
    ·  Evening meal should be eaten around 5:00 or 6:00 PM
  4. Use Salt
    Salt craving is a common symptom in all stages of adrenal fatigue. So unless you are one of the rare people with adrenal fatigue and high blood pressure, use some sea salt in or on your food.
  5. Avoid: Foods high in potassium such as fruit (especially bananas and dried figs), and fruit juices in the morning; they contain too much fructose for someone with unhealthy adrenal glands. One sign of hypo-adrenia is increased fatigue or shakiness after a high fruit breakfast that might make another person feel great.
  6. Eat Proteins
    Good quality protein is essential to adrenal recovery.
  7. Drink Green Tea
    Green tea is better for your adrenals than regular (black) tea or coffee.
  8. Avoid Cow’s Milk
    People suffering from adrenal fatigue do not do well with cow’s milk.
  9. Coffee
    Never have coffee by itself; always have it with some good quality food. Drink coffee with cream. Do not drink coffee late in the afternoon.
  10. Pump Up Your Vitamin B & C
    Vitamins B5 and C are particularly critical for adrenal health. Up your Vitamin C intake by eating plently of sweet red peppers, citrus fruits, brussel sprouts, cauliflower, cabbage, kale, collards, broccoli, spinach, and strawberries. Foods rich in B5 include brewer's yeast, egg yolks, avocados, cashew nuts, peanuts, brown rice, soy beans, and lentils. A multi-vitamin can help ensure that you are getting enough.
  11. Avoid low blood sugar
    When your blood sugar goes up and down in response to eating sugar and refined carbs, your adrenals have to kick in to help your body function. Because the body perceives low blood sugar as a sign of starvation, it turns to adrenal glands to bring blood-sugar levels back up by pumping out more cortisol and adrenaline. So if you're on that sugar rollercoaster, yu're going to end up exhausting your storehouse of energy. Try eating six small meals instead of three large meals daily.
  12. Kick Caffeine
    Or, if that's impossible, enjoy it in moderation. Using inauthentic energy--such as caffeine--to prop up your body will only burn out your adrenals. Caffeine over stimulates the adrenals--sometimes to the point that they eventually will fail. Tame your caffeine consumption by switching to herbal brews or less-caffeinated, antioxidant-rich green tea.
  13. Adapt with Adaptogens
    Adaptogens are classes of herbs (which includes Ginseng, Ashwaghandha, and Rhodiola) that help boost our ability to deal with stress, whether it is physical or mental. Adaptogens are natural plant substances that increase the body's non-specific resistance and nromalize the functions of the body. Adaptogens are great for increasing your energy levels if they're low and enhancing your mental and physical performance. Rather than over stimulating the adrenals, like caffeine does, adaptogens actually support proper function and help the adrenals produce cortisol in natural patterns.

Supplement Recommendations:

  • Take a good adrenal extract product. These are available without a prescription and can replenish and eventually normalize adrenal function.
  • Vitamin C: Vitamin C is essential to the adreanl hormone cascade. Adrenal experts recommend at least 1500 mgs a day of Vitamin C.
  • Rhodiola Rosea: In a 2009 study, researchers found that taking 576 mg of a standardized Rhodiola extract in supplement form daily reduced stress and increased mental performance (without producing adverse effects) in a group of adults suffering from stress-related fatigue.
  • CoQ-10, it revitalizes the mitochondria of your cells to provide energy
  • Pregnenolone – this is an adrenal hormone precursor
  • DHEA 10-50 mg daily
  • L-theanine  100-400 mg daily
  • Pantothenic acid (vitamin B5) 1500 mg daily
  • Phosphatidylserine  300 mg daily

How long will adrenal recovery take?

Full adrenal recovery will take at least three months, and may take longer.  People using adrenal extract usually notice improvement in 1-2 weeks. Some people start feeling better in the first week. But typically you should not expect changes before three weeks.  If you are not improved in 8 weeks, look for a body burden that is preventing your healing. Balancing the Adrenals eliminates many hormone imbalance problems and thyroid issues that are not corrected by using thyroid hormone or progesterone.

Does adrenal fatigue affect the thyroid gland?

Yes. Approximately 80% of the people suffering from adrenal fatigue also suffer some form of decreased thyroid function. Often people who are shown to be low thyroid and are unresponsive to thyroid therapy are suffering from adrenal fatigue as well. For these people to get well, the adrenals must be supported in addition to the thyroid.