Over the years in practice I’ve seen many people suffer from varying degrees of fatigue, for some they never feel really vital or energetic, for others it’s debilitating impacting their work, relationships, social lives and mental health.

There are many reasons for fatigue, but when it’s consistent and combined with anxiety or depression and weight gain, then it becomes more about adrenal insufficiency than just feeling tired.

The adrenal glands are tiny glands that sit on top of the kidneys, while they only produce minuscule amounts of hormones, predominantly cortisol, they play a massive role in the body. These glands help us adapt to stress, whether that’s internal or external stress – so mental, emotional, physical or spiritual stress.

If stress is chronic and persistent, eventually the glands can no longer keep up with the demand, cortisol levels begin to decline and exhaustion sets in, known as Adrenal Fatigue Syndrome.

The longer adrenal fatigue continues without treatment, it begins to impact other areas of the body such as the thyroid, immune, digestive, cardiovascular system and the pancreas – which bring along their own symptoms.

Stages of Adrenal Fatigue

Adrenal fatigue happens over time, and there are three recognised phases with different hormone profiles. Basically our adrenals go into overdrive and rev our system up, then when it can’t keep that pace, it brings us crashing down into exhaustion.

Phase 1: Is the fight or flight response: our pre-historic stress response that should see us running away from saber toothed tigers but instead creates a hormonal reaction to say an argument with our partner, financial concerns, working a job you don’t like, being a perfectionist, mental distress etc.  This phase is short-lived and has no symptoms.

Phase 2: If the above stress response continues overtime, high amounts of cortisol are released creating symptoms of adrenal overdrive: anxiety, irritability, mood swings, easily stressed. Not everyone notices fatigue at this stage, even though adrenal fatigue is progressing.

Phase 3: Is the late stage of exhaustion, cortisol production is reduced creating symptoms of adrenal fatigue: depression and fatigue/exhaustion.

 

Other symptoms associated with Adrenal Fatigue include:

1. Insomnia: with difficulty falling asleep, or waking during the night, and no amount of sleep seems to be enough
2. Hypoglycaemia: blood sugar levels fluctuate during the day so you have more cravings for sugar, along with salt and fat cravings – overeating is common
3. Your mojo has disappeared and your libido has gone with it
4. Difficulty concentrating, brain fog, poor memory
5. Infections: more frequent and takes longer to recover
6. Digestive symptoms become chronic
7. Weight gain: esp around abdomen, muffin-top appears
8. Feel or appear unmotivated – but only because everyday tasks require so much willpower to complete

As you can see, these little glands have a lot of influence.

Recharge your adrenals

 What is your stress?

Firstly, there are nutritional and herbal options but there is only so much supplementation can do if the stress hasn’t resolved, it’s like taking one step forward and one or two back.

So first thing is first – what is causing your stress? You have to be really honest with yourself here about what is happening in your life, what’s working and what needs to go. What is on your mind often? Where does your mind wander when you have a moment to think? What thing in your life, if you changed today, would resolve your biggest concern? How much joy do you experience in your life?

If your stress continues unresolved, then you can’t expect your adrenals to recover

 

Relax

You need to relax! Ok, so this might be easier said than done for most, but it doesn't mean you can’t learn!

Meditation is has been shown to switch the body’s stress response off and turn on the relaxation response. This allows the body to rest and repair the adrenals, while bringing hormones back to balance and the body to homeostasis.

20 mins a day is enough to stimulate repair of the adrenals

 

Sleep:

Sleep is the most powerful drug to repair the adrenals. Lifestyles leading up to adrenal fatigue are generally sleep deficient. Then, once into adrenal fatigue sets in, we struggle with insomnia – it's a catch 22.

7-8 hours per night is essential to restore adrenal function.

If mental chatter keeps you up at night, I recommend my patients do a mental dump before bed, writing down their mental to-do list, what’s concerning them or any other likely suspects.

Avoid caffeinated beverages or sugary foods in the evening.

 

Diet:

It’s important to saturate the body a wide variety of nutrients, so make nourishing your body with whole food and vegetables a priority over supplementation.

Food can be a stressor so avoid:

Caffeine, sugar, hi-carbohydrates, hydrogenated oils, alcohol, nicotine – these will further stimulate cortisol which then stimulates insulin causing fluctuations in blood sugar levels and insulin resistance.

Stabilse your blood sugar levels:

Eat good quality protein with all meals – breakfast, lunch and dinner

Eat good quality fats and vegetables (fresh, not frozen) throughout the day

Eat regular meals and snacks: every 3-4 hours

Have a snack before bed – small handful of nuts – keeping sugar levels stable through the night

 

Exercise:

Don’t over exercise, if you do already then cut back. Many over- trainers experience adrenal fatigue and even runners will find they can no longer lose weight because of this hormonal disruption. Moderation is key, you want to feel energised after training, not drained.

 

Supplements:

B-vitamin complex + good quality multi-vitamin

Calcium and magnesium – at night to relax and sleep well

Vitamin C repairs the adrenal glands

 

Want to know the exact plan to overcome adrenal fatigue and get your spark back?

Join me on my new masterclass, it's free: https://vesnahrsto.com/conquer-fatigue 

Those who join now will receive my ‘Energy Reboot Kit' –  hands down my secret weapon to double your energy & elevate your mood in 7 days.

 

Much love,

Vesna x