After reading the first half of this post (here in case you missed it), you are probably convinced that your adrenals are not getting the message and you want to run to your Naturopathic Doctor to get the testing we discussed!
But before you even get those results you there are plenty of basic interventions that you can explore!
Today we will discuss:
- How to reverse the lifestyle issues that got you here.
- What herbs can be helpful additions to your lifestyle changes
- How perception = physiological change.
Treatments for Adrenal Fatigue- Lifestyle
First off, I am not going to write adrenal related, brain mediated fatigue each time, so for the current moment, adrenal fatigue it is! 🙂
Step 1: Access your exercise.
Over exercise is a real concern. Not only does it limit your ability to recover, and therefore decrease the benefits that you receive from exercise, but it can also take a toll on your nervous system and mitochondria (the energy producing powerhouses). From this perspective, over exercise can put your brain into protection mode, slowing other energy producing systems in your body.
Finding the right exercise routine for you can be difficult in the beginning, often because the stress addiction is real and the come down can lead you to believe you were feeling better when working out 7 days per week. I recommend cutting back your exercise duration, prior to cutting back the frequency. For most people this begins with cutting back to 30 minutes per session, and prioritizing weight training over cardio.
Under exercise is no better then over exercise when it comes to fatigue! Although it will not send your body into protection mode it does decrease the amount and functioning of your mitochondria, as well as putting you at risk for metabolic fatigue! To begin your journey from a sedentary life, into an active life, begin with walking. Walk fast, slow, up hills, however you can get it in. As your fitness in these areas you will naturally seek out additional exercises, the first of which should be weight training.
Step 2: Get your BS under control.
Blood sugar dysregulation is one of the sneakiest causes stress in the body. Your brain needs glucose for fuel so when your blood sugar drops too low there is a whole stress response in place to get it right back up to the level it should be. Now, although this is a great system to protect you, if it is occurring multiple times a day, it becomes as detrimental as sitting in traffic.
In order to properly balance your blood sugar, the first step is to never, ever eat carbohydrates on their own. This is a great way to send you glucose and insulin levels shooting high, and then falling just hours after eating. When eating a meal that is balanced with protein, fat and fiber, you should be able to easily go 4-6hrs, or longer, between meals. This is the goal. During the process of working your way into blood sugar balance don’t hesitate to snack if you are getting hangry, but when you do protein and fat should be included.
Supplements and Herbs
After the lifestyle components have been dialed in it is often time to take a deeper look into the stress response system. Are your levels too high? Too low? Some of this can be deciphered from symptoms, but testing is also a critical component (this is where the Four Point cortisol system comes into play.)
Phosphatidylserine is one of my favorite interventions for people who feel wired but still worn out. It has been shown to lower cortisol levels and the HPA axis respond properly to stress. The added bonus with phosphatidylserine is that it is helpful with brain fog and memory issues associated with HPA axis dysregulation1–3. Remember though, this supplement is helpful for high cortisol, therefore if yours is low, this is not the supplement for you!
Glycyrrhiza Glabra is a tasty herb that seems harmless but should be used with caution, especially with hypertension. Licorice can increase circulating cortisol by decreasing its breakdown in the body. As such, if you have high cortisol levels to start with it can make you feel much worse! On the other hand, in someone with low cortisol licorice can be incredibly helpful, increasing energy and contributing to a feeling of refreshed sleep4,5.
Withania somnifera is one of the most versatile adaptogens that works to calm the stress response and anxiety. It can also modulate the immune system and has the potential contribute to insulin sensitivity and thyroid hormone conversion. Sounds too good to be true, right?6,7
Eleutherococcus senticosus is a great herb for burnout and to increase performance in fatigued professionals! After 12 weeks this study showed significant improvement in feeling of burnout8.
Holy basil (Ocimum Sanctum) as a tea or a tincture can be very calming to the system, decreasing the response to stress and also increasing resilience. A new study on Holy Basil also suggests that it can increase cognition and performance9,10.
The most important thing to consider when dealing with any type of HPA axis dysregulation is that perception = physiology. When someone cuts in front of us on the road, your spouse leaves the dishes, again, all of these things can stress our HPA axis and steal our energy! Let’s face it, it is easy to take a supplement or go for a walk, but reprogramming how we think about stress and interact with our environment is a whole different ball game. Play with it though, see what it feels like to choose gratitude instead of stress, or to take a bath instead of losing your cool.
References
- Hellhammer J, Hero T, Franz N, Contreras C, Schubert M. Omega-3 fatty acids administered in phosphatidylserine improved certain aspects of high chronic stress in men. Nutr Res. 2012;32(4):241-250. doi:10.1016/j.nutres.2012.03.003.
- Hellhammer J, Vogt D, Franz N, Freitas U, Rutenberg D. A soy-based phosphatidylserine/ phosphatidic acid complex (PAS) normalizes the stress reactivity of hypothalamus-pituitary-adrenal-axis in chronically stressed male subjects: a randomized, placebo-controlled study. Lipids Health Dis. 2014;13:121. doi:10.1186/1476-511X-13-121.
- Hellhammer J, Fries E, Buss C, et al. Effects of soy lecithin phosphatidic acid and phosphatidylserine complex (PAS) on the endocrine and psychological responses to mental stress. Stress. 2004;7(2):119-126. doi:10.1080/10253890410001728379.
- Soma R, Ikeda M, Morise T, Miyamori I, Takeda R. Effect of glycyrrhizin on cortisol metabolism in humans. Endocr Regul. 1994;28(1):31-34.
- Kageyama Y, Suzuki H, Saruta T. Glycyrrhizin induces mineralocorticoid activity through alterations in cortisol metabolism in the human kidney. J Endocrinol . 1992;135 (1 ):147-152. doi:10.1677/joe.0.1350147.
- Pratte MA, Nanavati KB, Young V, Morley CP. An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera). J Altern Complement Med. 2014;20(12):901-908. doi:10.1089/acm.2014.0177.
- Gannon JM, Forrest PE, Roy Chengappa KN. Subtle changes in thyroid indices during a placebo-controlled study of an extract of Withania somnifera in persons with bipolar disorder. J Ayurveda Integr Med. 2014;5(4):241-245. doi:10.4103/0975-9476.146566.
- Jacquet A, Grolleau A, Jove J, Lassalle R, Moore N. Burnout: evaluation of the efficacy and tolerability of TARGET 1(R) for professional fatigue syndrome (burnout). J Int Med Res. 2015;43(1):54-66. doi:10.1177/0300060514558324.
- Sampath S, Mahapatra SC, Padhi MM, Sharma R, Talwar A. Holy basil (Ocimum sanctum Linn.) leaf extract enhances specific cognitive parameters in healthy adult volunteers: A placebo controlled study. Indian J Physiol Pharmacol. 2015;59(1):69-77.
- Bathala LR, Rao CV, Manjunath S, Vinuta S, Vemulapalli R. Efficacy of Ocimum sanctum for relieving stress: a preclinical study. J Contemp Dent Pract. 2012;13(6):782-786.
