The adrenals are triangle-shaped glands that sit on top of the kidneys. They are an integral part of the neuro-endocrine system, receiving messages from the brain to secrete hormones that exert effects the body. The adrenal glands consist of two parts, the cortex and the medulla. The medulla, the inner portion of the gland, secretes epinephrine, which is also known as adrenaline, and norepinephrine. These are hormones that effect the body's reaction to short-term physical and emotional stresses. The outer cortex secretes different hormones that regulate body metabolism, one of which is cortisol. Cortisol is normally rhythmically secreted; concentrations are highest in the blood in the morning and lowest at night. However, in people who have been under long-term stress, cortisol can remain elevated, leading to adrenal fatigue or weakened adrenals. Adrenal fatigue leads to a weaker immune system, insulin resistance, nerve cell death, and weight gain.
"I Feel Tired All The Time"
The signs and symptoms of adrenal fatigue include difficulty getting up in the morning, feeling fatigued, having intense cravings for salt and sugar, unstable blood sugar, a decreased ability to handle stressful situations, longer recovery from minor illnesses, such as colds, depression, problems with digestion, "brain fog," poor memory and low libido. Thankfully, by taking care of oneself with proper nutrition, the adrenal glands can be rejuvenated and health can be restored.
Balance Blood Sugar
Often times when we are under stress and tired all of the time, we crave foods that have quickly digesting carbohydrates like sugar to give us a boost. This doesn't do us any favors as it spikes blood sugar and insulin levels, forcing the adrenals to work even harder. Avoiding foods high in refined grains and simple sugars will keep your blood sugar from skyrocketing and then rapidly dropping throughout the day. Instead, aim to eat a balanced meal or snack every three to four hours to keep blood glucose levels stable. Choose whole grains high in fiber like brown or wild rice, quinoa, and whole grain bread. Pair carbohydrates with a lean source of protein at every meal like fish, chicken, turkey, eggs, and beans to slow digestion of carbohydrates and stabilize blood sugar.
Reduce Inflammation
Cortisol's job is to decrease inflammation in the body. Your body won't have to work so hard if you eat foods that will naturally decrease inflammation. Including healthy fats from cold water fatty fish like salmon or taking a fish oil or vegetarian omega-3 supplement can be extremely beneficial. Increasing intake of fruits and vegetables is also a good idea; they contain powerful bioactive compounds and antioxidants to help the body lessen the inflammatory cascade. Fruits and vegetables also contain B vitamins, which become depleted in someone suffering from weakened adrenals. Taking a multivitamin daily can also help replenish essential B vitamins.
Kick the Caffeine and Get to Bed!
The single most important thing that someone who suffers from weakened adrenals can do is sleep! When you sleep at least eight hours per night you are giving your adrenal glands time to rest, which is just what they need. Eating right can only go so far if you aren't getting enough sleep. Additionally, reaching for the coffee pot multiple times a day does not help your adrenal glands. You are getting the energy you need for the moment, but you will suffer later. Limiting your caffeine intake will help you sleep better and will give your tired adrenal glands a break.
Remember, excess stress is what leads to adrenal fatigue. Taking time for yourself, reducing stress, and eating healthfully all contribute to better health.
References
- University of Maryland Medical Center; Endocrinology Health Guide: The Adrenal Glands
- Colorado State University; Glucocorticoids
- The Christian Broadcasting Network; Reduce the Ravages of Stress; Dr. Barry Sears
- Nutrition Support of Endocrine Function; Lecture by Kelly Morrow MS RD; 2010
