Located on top of the kidneys, the adrenal glands are responsible for regulating the body’s response to stress. When working properly, they release hormones such as cortisol and epinephrine, enabling us to respond appropriately to physical and emotional triggers. However, prolonged stress can trigger an overactive response and symptoms known as adrenal fatigue. By regulating the nervous system and adopting mindful lifestyle choices, people can effectively manage their symptoms and learn to respond to stress in a healthier way.

 

Understanding Adrenal Dysfunction

Stress can come from many sources. “While we often think of stress in psychological terms, it may also come from factors like sleep deprivation, overtraining, skipping meals or being overworked. For many men, the pressure to do everything leads to complete burnout,” says Alexandra MacKillop, DC, a Chicago-based functional medicine doctor.

The body normally releases stress hormones for a brief period before returning to baseline levels. However, with adrenal fatigue, we lose the ability to manage stress this way. MacKillop explains, “In stage one, the hormones are produced in excess. In stage two, the body loses the ability to differentiate periods of stress and rest, and cortisol and DHEA [dehydroepiandrosterone] levels run inappropriately high or low. In stage three, the body altogether fails to produce a sufficient adrenal response, resulting in the symptoms we refer to as adrenal fatigue.”

Symptoms vary in severity and condition. “In addition to causing fatigue, brain fog, sleep disruptions, lightheadedness, irritability and other neurocognitive symptoms, adrenal fatigue manifests with decreased libido, difficulty building muscle or burning body fat, hair loss, body aches, low blood pressure, salt and sugar cravings, and patches of hyperpigmented skin,” MacKillop points out.

 

Managing the Stress Response

According to MacKillop, the initial step in addressing a condition is to accurately diagnose and identify its underlying cause, rather than solely focusing on symptoms. “Treatment is patient-specific according to the root cause and may involve nutritional strategies for managing blood sugar such as supplementing with electrolytes and other salts to regulate blood pressure. Other nutraceutical strategies include adaptogenic herbs, protomorphogen extracts and addressing hormonal imbalances in the body,” she says.

Dr. Tricia Pingel, a licensed naturopathic physician based in Arizona, asserts that shifting the nervous systems from the sympathetic (fight-or-flight) mode to the parasympathetic (rest-and-digest) mode can alleviate adrenal fatigue. “Our adrenal glands are responsible for deciding what’s a stress trigger, but they don’t know if it’s a small or big stressor. While you’re probably not being chased by a bear, it could be that email from your boss that ticks you off or an emotional reaction to something you saw on social media. When we react with fear of any sort, our adrenal glands trigger to protect us,” she explains.

By acknowledging the source of stress and actively deciding how to respond, individuals can effectively regulate their nervous system’s response. Pingel recommends pausing to contemplate appropriate actions in stressful situations, consciously deciding to either directly address the issue if it is within their control, delegate the responsibility to someone else or allow the stress to dissipate when it is not worth the struggle.

 

Choosing Nutritional Aids

“When you are under stress, the body depletes nutrients quickly. This is especially true of vitamins C, B5, B6 and B12, folate and minerals such as magnesium, selenium and zinc. Eating whole, nutrient-dense foods provides the fuel to offset the stressors,” says Pingel. “I recommend a Mediterranean-based, anti-inflammatory diet that includes a variety of colors. Greens can come from kale, romaine, arugula and chard. Berries provide fiber and antioxidants, while nuts and seeds add healthy fats. Non-GMO tofu, wild-caught fish, organic and grass-fed poultry and eggs add clean protein. Make sure that you’re being mindful when you eat. Sit down, have a conversation and chew. This calms the mind and allows you to digest.”

For additional support, Pingel suggests herbal supplements such as ashwagandha and Rhodiola rosea to calm the body, phosphatidylserine and L-theanine to suppress cortisol output and herbs like valerian to help calm the brain. Ideally, supplements should be taken before bedtime, when the body is calmer and has time to absorb them.

 

Incorporating Movement

Balancing movement and rest can also help manage symptoms. Pingel explains, “Focusing on building muscle, especially in your core, can boost the metabolism and help your body regulate. Yoga, tai chi and strength training, combined with a light cardio activity, can give you time to repair from the triggered state.”

 

Recalibrating Mindset

Our mindset has a huge impact on our nervous system. “No amount of supplements will do anything if the body is not calm,” Pingel points out. “Health trackers and apps can help people train their brain from beta to alpha waves. Breathing is our natural way to get into the parasympathetic state. It pulls on the diaphragm, which in turn stimulates the vagus nerve. Humming, singing and other vocalization can have a similar impact and help relieve stress.”

 

Expressing Gratitude

Ultimately, cultivating an attitude of gratitude proves remarkably effective in mitigating adrenal fatigue. “If you come from a place of love and gratitude instead of fear and anger, you can actually change the way your body interprets it,” notes Pingel. “Reframe the messages your body is sending you as a reminder to practice self-care, and treat yourself with love, compassion and gratitude.”

 

Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.

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