By Dr. Michelle Hagel, ND
What causes Adrenal fatigue?
When we are in a heightened state of stress, our sympathetic nervous system is activated cortisol (the stress hormone) is released from the adrenal glands. Cortisol helps the body prepare for “flight or fight” from stressful situations, freeing up energy stores. After this experience, we should have utilized the energy to get away from the situation and it should be a short period. However, when we experience chronic stress we have chronic cortisol release and energy is stored away in our tissues over time causing adrenal fatigue, weight gain, and insulin resistance. During sympathetic stimulation, we reduce the absorption of nutrients prolonged cortisol release will impact other hormones like our sex hormones and thyroid hormone. Our parasympathetic nervous system which opposes this allows us to rest and digest when we are relaxed or sleeping.
How to identify adrenal fatigue?
Identifying adrenal fatigue can be difficult, symptoms are general and can vary during different stages. Healthcare professionals can test or through extensive questioning evaluate your adrenal status. Some symptoms include anxiety, muscular weakness, neck stiffness, heartburn, gas/bloating, excessive sighing, fidgeting, poor sleep (inability to fall asleep or stay asleep), tired and wired state, sugar or salty food cravings, intolerance to cold and brain fog/difficulty concentrating.
Later stages of adrenal fatigue are in a constant state of fatigue, that only gets worse. Adrenal fatigue is due to the overstimulation of the sympathetic nervous system. “Type A people” release more norepinephrine and adrenaline than their counterparts “Type B.” Type A individuals are more common candidates for adrenal fatigue.
Is exercise good for adrenal fatigue?
Depending on what stage of adrenal fatigue you are in exercise can make things better or make things worse. It is important to avoid adrenaline release and over stimulation of the sympathetic nervous system (SNS). If you are in the later stages just doing breathing and stretching exercises are about as far as you should go, these can be restorative. At this point you must be careful to avoid strenuous aerobic activity this will further deplete your adrenal glands and worsen your condition. Start with just breathing, Individuals tend to hold their breath or breathe very shallowly, it is important to breath deep, smooth, quiet, regular. Gentle breathing of the diaphragm through abdominal breathing can calm the nervous system and even can lower blood pressure. Abnormal breathing can stimulate the SNS, it can also trigger panic attacks.
Promote relaxation through activities like meditation, walking, expressing/receiving gratitude, reading or whatever activity you find recharging and relaxing. Watching television can be draining and habit forming, with certain programs elevating our cortisol levels. Our bodies are amazing at healing themselves we just need to identify and give them what they need to start the repair process.
Relaxation Program Calgary
If you are NOT in the crash phase or severe adrenal fatigue exercise can be very beneficial. Yoga and stretching are very restorative. Physical activity allows the body to release endorphins which help boost mood, reduce fatigue and improve alertness and concentration. It also increases circulation throughout the body which improves the immune system, metabolism, and energy. Aerobic exercise is also a great stress relieving activity if you are on the mild adrenal fatigue side of the scale. If you feel energized and recharged after exercise you have likely found the right one for you. Pay attention to your body and do not push it.
Adrenal fatigue and stress have become so common in our society if you want to identify if you fall on the adrenal fatigue scale, book an appointment with Docere Wellness today. Also, ask about our adrenal shots!