Nobody can truly get exemption from stress; it’s an inevitable part of life. If left untreated, our hormonal health may get hampered. Hormones are the unsung hero of our immune system and stress can wreak havoc on the delicate hormonal balance; giving us hazy thoughts and lazy body as a residue.
Understand the connection between the Stress and Hormone
When the body is under stress, the hypothalamic-pituitary-adrenal (HPA) axis gets activated. It releases cortisol – the stress hormone. Cortisol is important for survival, but chronic stress can boost cortisol levels; this starts disruption in other hormonal systems.
There are some short-term effects of cortisol in human body – sudden increase in energy, focus, and alertness. This is a small picture because in the long run, high cortisol levels will only give fatigue, weak immunity, and drastic hormonal imbalances.
Role of Cortisol in hormonal imbalance
If your body is producing excessive cortisol since long time, it can interfere with other crucial hormones-
- Thyroid hormones – Stress suppresses thyroid function that further leads to fatigue, weight gain, weight loss, depression, etc.
- Reproductive hormones – Excess of stress can pull down your estrogen, progesterone, and testosterone levels. Any imbalance cause to reproductive hormones can lead to infertility, poor libido, and irregular periods.
- Insulin – Stress-induced cortisol can interfere with insulin production and may result in insulin resistance and type-2 diabetes.
What is adrenal fatigue and how stress causing it?
Persistent stress can over stimulate the adrenal glands that result in adrenal fatigue. The term ‘adrenal fatigue’ is used to describe a bunch of symptoms – chronic fatigue, difficulty managing stress, and hormonal imbalances. While many doctors still take it as a controversial condition, it has gained attention in holistic and alternative health circles.
Understanding the adrenal glands in detail
The adrenal glands are small, triangular shaped glands present on top of the kidney. These glands are helpful in production of essential hormones that are important for human survival:
- Cortisol – it is a primary stress hormone that helps regulate metabolism, immune responses, and blood pressure.
- Adrenaline – Epinephrine hormone prepares the body for “fight or flight” responses.
- Aldosterone – hormone that regulates blood pressure and electrolyte balance in the human body.
- Sex hormones – small amount of testosterone, estrogen, and progesterone
What is adrenal fatigue?
Adrenal fatigue occurs when chronic stress overproduces cortisol hormones; this eventually pressurizes the adrenal glands and makes them exhaust. Consistent exhaustion results in insufficient production of cortisol.
Symptoms of adrenal fatigue
- Chronic fatigue and low energy levels
- Increased need for caffeine or stimulants
- Difficulty waking up in the morning
- Weird cravings for extra sugar or salty foods
- Weakened immune system
- Brain fog or poor concentration
- Feeling overwhelming
- Mood swings, irritation or mild depression
Never confuse adrenal fatigue with adrenal insufficiency
Adrenal fatigue is not officially recognized as a medical diagnosis. There are presently no medical tests that can help doctors to detect if patient has adrenal fatigue due to stress.
Adrenal insufficiency (Addison’s disease) is a medically recognized condition in which adrenal glands are insufficient to produce hormones due to any damage of dysfunction. One can diagnosis this condition by noticing certain symptoms in a patient, such as unintentional weight loss, severe fatigue, and low blood pressure.
Reasons behind adrenal fatigue
- Overload stress
- Poor sleeping pattern
- Poor diet and malnutrition
- Excessive caffeine consumption
- Chronic inflammation and illness
- Overtraining or excessive physical activity
- Hormonal imbalance
- Endocrine disruptors such as BPA in plastics, pesticides, phthalates in beauty products, etc.
- Unaddressed mental health issues
- Thyroid disorder, chronic fatigue syndrome, sleep apnea, etc.
How to manage symptoms of adrenal fatigue?
If you suspect adrenal fatigue, you can introduce some lifestyle changes to manage adrenal fatigue symptoms –
Nutrition
Include lean protein, healthy fats, and complex carbohydrates in your diet. Some adrenal-friendly foods are spinach, almonds, citrus fruits, bell peppers, etc. You can also take help of ayurvedic supplements like ashwagandha to enhance your immunity. Vitamin B5 and B6 support your adrenal function.
Avoid consuming highly processed foods, excessive sugar, and caffeine.
Stress Management
Practice yoga, meditation, and mindfulness to manage stress. Plan retreats to recharge, prioritize sleep and follow consistent bed routine.
Exercise moderately
Choose light to moderate level workouts such as walking, yoga. High intensity workouts may boost your cortisol levels.
Herbal supplements
Ayurvedic herbs like basil, ashwagandha, and ginseng can help balance stress hormones.
Stress is a natural response designed in human body to help us cope with challenging situations. In chronic stress situation, adrenal glands are repeatedly stimulated to produce cortisol, and over time, these can dysregulate cortisol production and HPA axis. This badly impacts our body, mind, and soul. Stress-induced adrenal fatigue is a condition related to chronic activation of the HPA axis. While the medical world debates the term, the symptoms are real. With proper care and lifestyle changes, one can restore the functioning of adrenal glands.