For every individual who feels too stressed to exercise, there's another who uses exercise to relieve stress. Considering the central role that the adrenal glands play in the stress reaction, analyzing their response to exercise can help you determine what level of exercise you need to feel your best.
Function
The adrenal glands sit on top of the kidneys. These walnut-size organs are involved in maintaining blood sugar levels, moderating the immune system response, providing the prescursors for the production of sex hormones and responding to stressful situations through the release of adrenaline and cortisol. Robert Kapolsky, author of the stress guide "Why Zebras Don't Get Ulcers," explains that adrenaline dominates the early phase of the stress response, known as the "fight or flight" response, while cortisol takes over as the dominant hormone in the aftermath of stressful situations.
Exercise Effects
Exercise and adrenal gland action are closely related. Intense exercise activates the sympathetic nervous system, causing the reflexive release of adrenaline from the adrenal medulla. Should exercise be sustained, blood sugar levels may drop to a point that further release of both adrenaline and cortisol are required. These hormones prompt muscle and fat cells to release sugars and fatty acids into the bloodstream, allowing further movement to take place.
Exercise Benefits
Although intense exercise activates the adrenal glands, evidence shows that regular exercise can help reduce stress and therefore the load that these glands experience. Phyllis Balch, author of "The Prescription for Natural Healing," identifies exercise as an effective way to relax the body. Additionally, the release of natural painkillers, called beta-endorphins, accompanies stimulation of the adrenal glands and may increase an individual's sense of relaxation.
Warning
Training too hard or for too long can challenge the adrenal glands. Kapolsky reports that such a sustained load can result in a pronounced rise in cortisol levels. Cortisol, a steroid hormone released from the adrenal cortex, inhibits binding of testosterone and estrogen at receptor sites. This could reduce energy levels, mental functioning and sex drive. Sustained release of cortisol in the evening may disrupt sleeping patterns.
Expert Insight
James Wilson, author of "Adrenal Fatigue," notes that exercise provides many benefits for the body but can act as a major stressor on the adrenal glands. If symptoms of adrenal fatigue emerge, such as tiredness, low blood pressure and disturbed sleep patterns, he suggests exercising at different points during the day and checking your own responses to these changes.
References
- "Adrenal Fatigue"; James Wilson; 2002
- "Prescription for Natural Healing"; Phyllis Balch; 2006
- "Why Zebras Don't Get Ulcers"; Robert Kapolsky, 2002
