#healthyliving

Strategies For Managing Energy Through The Day

jmckenziend

If you are constantly tired, how can you restore your energy?

Ongoing fatigue requires some assessment before launching into action. Look at:

  • how long your work day is
  • how well you sleep
  • how much physical activity you get in a day
  • what and how much you eat and drink
  • what your stress level is like
  • having your doctor assess you for fatigue-related conditions such as anemia

Overwork, inadequate sleep, mild dehydration and high stress are common energy-thieves.

You may not be able to modify your work schedule, but might be able to schedule some R&R. Keep your appointments with yourself as rigorously as you would with anyone else.

Take frequent movement and water breaks during your day. Inactivity promotes reduced oxygenation because of shallow breathing and dehydration saps your energy.

Diet can be a key determinant of whether you feel energized or exhausted. An adequate number of calories is important but so is the source of those calories. Even if you don’t have “blood sugar problems”, wide swings in your blood glucose and insulin levels can contribute to fatigue. Eat a low glycemic diet, feeding as often as you need to so you feel sustained – not everyone is suited to fasting, intermittent or otherwise. Consider adopting some/all of the features of The Dysglycemia Diet.

Stress can be positive or negative.  Positive stress, like excitement, can result in doing too much and negative stress contributes to increased tension, low mood, low appetite and disrupted sleep. Meditation, deep breathing exercises and regular movement or exercise can help you deal with the effects of stress better.

If you have reviewed your risk factors for fatigue and have addressed your diet, activity, sleep and mood to the best of your ability, it could be time for a chat with your doctor about your low energy. Fatigue is a common symptom of many conditions so some testing and other forms of assessment might be needed to solve your low energy puzzle.

Strategies For Managing Energy After Work

jmckenziend

If you are consistently tired after work, how can you revive your energy for a productive evening?

Before you can effectively re-energize after work, you need to first determine what is contributing to your fatigue.  Look at:

  • how long your work day is
  • how physically active are you during your work day
  • body mechanics at work
  • what and how much you eat while at work
  • what your stress level is like
  • how well you are sleeping
  • having your doctor assess you for fatigue-related conditions such as anemia

The idea here is that if you maximize your energy throughout the day, you’ll have more of at the end of the day when you want to be active in other ways.

You may not be able to modify the length of your work day, but, if you can, try not to work overtime every day.  We are often at our most efficient just before going on vacation – think about how you can sustain that level of efficiency on an ongoing basis so you can avoid putting in extra hours. (How to Be More Efficient at Work)

If you keep your energy supply topped up throughout the day, you’ll find you’ll have all you need at the end of the day.

If your job requires you to be seated for long periods, try to get up and move for 5 minutes out of every hour.  Have a short break to stretch and take some deep breaths.  Drink some water (dehydration is a common cause of fatigue). (Deskercise! 33 Smart Ways to Exercise at Work)

Whether you are seated or moving during your work day, make sure you are using good body mechanics.  Poor posture generates muscle strain, which can be fatiguing. (Proper Body Mechanics at Work and Home)

Diets that provide more calories than nutrition can sap your energy.  A low glycemic diet of whole foods will sustain your energy and minimize the brain fog that can accompany fluctuations in blood sugar. Make sure you spread your calories throughout the day – this means eating 3 meals each day with, or without, snacks. (Free Low Glycemic Diet Plan | LIVESTRONG.COM)

Most jobs involve some stress, which can be positive or negative.  Positive stress feels exciting and motivating but can lead to pushing yourself too hard.  Negative stress feels oppressive and intimidating; it drains you because you emotionally resist your circumstances.  Proactively managing your stress can put you in the “sweet spot” where you feel engaged and satisfied with what you are doing. (Stress in the Workplace) Regular movement or exercise can help you deal with the effects of stress better.

If you start your day feeling unrefreshed, it will be difficult to end it feeling energized.  The “I’ll sleep when I’m dead” notion that some people have may become a self-fulfilling prophecy as sleep deficiency and sleep disorders can contribute significantly to poor health.  Do everything you can to promote good quality sleep in sufficient quantity. (Healthy Sleep) A short nap (30 minutes or less) after work can lift your energy.

To summarize,

  • get a good night’s sleep and nap if you need to;
  • drink lots of water;
  • eat a healthy diet;
  • move a little more – go for a walk or a workout – and pay attention to body mechanics;
  • take several deep breaths throughout the day;
  • don’t overwork, and proactively manage your stress.

Should I Do A Cleanse or Detox?

jmckenziend

Cleanses and detoxes are different things

The internet is littered with commentaries about the supposed benefits of doing cleanses and detoxes.  It’s understandable that people are uncertain about how to proceed.

Cleanses and detoxes are different things.  Cleanses usually focus on the elimination systems of the body, and detoxes are intended to promote elimination of specific substances. 

There are some medically justified reasons for using one or the other. 

For example, a cleanse might be required prior to a bowel procedure, such as a colonoscopy.  A clinical detoxification procedure might be required because of drug or alcohol abuse, or exposure to an environmental contaminant.  Some people also use the term cleanse or detox when they are actually referring to a fast, such as a juice fast.  A fast occurs when you restrict your diet dramatically, by excluding everything but juice or water, as examples.  There are various types of fasts that can last different amounts of time.

Your body has amazing mechanisms for detoxification that are built into its everyday functions. 

These include processes you would expect, such as urination and defecation, but also some you might not think of, such as respiration and sweating.  

You can support your body’s processes by

  • drinking lots of water,
  • eating a clean diet that provides fiber,
  • doing deep breathing exercises and/or working out,
  • using a loofa or a scrub brush to exfoliate your skin and improve the circulation to it.

Do-It-Yourself products lack scientific support

I often get asked about cleanse and detox products that are available for do-it-yourself use, and whether these should be periodically applied, or if they are of benefit prior to starting a diet, and so on.  Despite the proliferation of products aimed at cleansing and detoxifying, the scientific support for these is lacking.  In fact, there isn’t even good evidence that these products do what they claim. [1] [2]

Doing a cleanse or detox before beginning a new kind of diet is unnecessary. But what about the results people claim for detox diets and cleanses?  Some of these are real.  Because detox diets are so limited, weight loss or fluid loss will occur rapidly.  This does not mean you are detoxing.  It means you are experiencing weight changes due to caloric restriction and, usually, a lower salt intake.

If you are considering a cleanse or detox as an antidote to a period of indulgence, stop.  If you are healthy, your body can handle an occasional indulgence.  If you want to get healthy, your best bet is to use the boring approach of moderation: eat a clean diet and support your body’s processes of elimination as outlined above AND make these long term parts of your lifestyle.

You can also focus on ensuring your gut is populated with helpful probiotic bacteria. Probiotic bacteria work with bodily processes and dietary factors to influence how protective mechanisms in tissues along with those initiated by the immune system keep us healthy.  When the digestive tract has healthy microflora, it functions more effectively, and this includes the way it expels toxic substances from the body. [3]

Detoxes and cleanses that are not being recommended or administered in a clinical setting by an MD or ND are generally useless and occasionally harmful. The kinds of cleanses sold at health food stores or promoted for do-it-yourselfers online can be damaging to the microbiota in your gut.  Eating ice cream infused with activated charcoal will not make you healthier. The Master Cleanse doesn’t actually cleanse anything.

Anyone who is serious about wanting good health should approach interventions as parts of a long-term, lifestyle based strategy.  Cleanse and detox products won’t get you where you want to go in terms of ongoing health and could be harmful, so unless your doctor advises otherwise, skip the products.

References

[1] Cracking Myths — Experts Bust Digestive Health’s Top Misconceptions

[2] Detox diets for toxin elimination and weight management: a critical review of the evidence

[3] Microbiota-host interplay at the gut epithelial level, health and nutrition

Viral Illnesses: The Heroism of Prevention and Containment

jmckenziend

Vaccination programs for flu and COVID-19 are available in most areas in Canada and provide the best protection against viral illnesses. If you don’t want to get shots, you can still provide some protection to yourself and others through other means.

The great thing about non-vaccine methods of protection is that they are natural and not-specific to the type of disease-causing organism.  

Today’s superbugs require super-vigilance.  Take some time during this year’s flu season to learn to be a new kind of superhero – the kind who protects his own health and others’.

Viral illnesses can be hard to differentiate.

Flu, for example, is more properly known as “influenza”, and is a serious respiratory illness caused by specific viruses.  Its symptoms include fever, chills, runny nose, sore throat, muscle pain, headache, coughing, weakness, fatigue and, occasionally, nausea and vomiting. COVID-19 can also cause these symptoms.

The weakened state caused by the flu can predispose a person to other serious illnesses such as pneumonia.  It can be difficult to distinguish flu from a case of the common cold without doing a lab test but usually flu is characterized by high fevers of sudden onset and extreme fatigue, symptoms that are less marked and less frequent with colds.

How do you get them?

A viral illness can be transmitted directly through exposure to contaminated droplets generated by a sneeze or cough.  It can be transmitted indirectly by handling an object that has become contaminated by these droplets, then touching your face, nose or mouth.

It takes more than mere exposure, though, to become ill.  There are also a number of “host factors” that have a big impact. These include things such as:

  • hygiene practices
  • the status of your immune system
  • whether or not you smoke
  • your nutritional status
How do you  prevent it?

The two sets of factors that are involved in contracting viral illnesses (transmission factors and host factors) are the things we want to influence in prevention.

You can break the transmission cycle by:

  • washing your hands with soap and warm water before eating, before and after touching your face/nose/mouth, after touching objects or surfaces that others have touched
  • disinfecting surfaces
  • sneezing/coughing into your sleeve rather than your hands or wearing a face mask if you have an infection
  • not sharing personal items such as eating utensils, tooth brushes
  • staying home if you are sick

You can influence host factors as follows:

  • with respect to hygiene, follow the instructions for breaking transmission
  • for immune system factors

– decrease the amount of sugar and processed foods you consume
– engage in regular, moderate exercise
– proactively manage your stress
– ensure you are getting adequate sleep

  • if you smoke, STOP.
  • enhance your nutritional status by ensuring adequacy in these areas:

– Vitamins C and D, and zinc
– hydration
– avoidance of CRAP (carbonated, refined, artificial, processed foods)
– consumption of protective foods such as garlic, onions, ginger, turmeric (in curry), cayenne pepper, honey, mushrooms, peppers, spinach, oysters, sesame and pumpkin seeds

If you become sick:

  • REST IN BED
  • stay hydrated
  • humidify your environment
  • eat soup – it provides lots of nutrition in a form that is easily digested
SEE YOUR DOCTOR IF YOU HAVE:
  • a high fever (39C or greater) for more than 3 days
  • chest pain or significant difficulty breathing
  • a cough, congestion or a headache that won’t go away

I understand that many people feel they just can’t miss a day of work for any reason.  Going to work when you have an infection is not being heroic, it’s being idiotic.  Your co-workers do not want to share your germs.   When you look after yourself to avoid contracting an infection, and stay home when you become ill, you’re taking action to protect others too.  And that IS heroic.

Good Hydration: Water Quantity

jmckenziend

We’ve all heard the advice to drink at least 8 glasses of water per day. It’s enough to make you feel like your back teeth are floating! But is it the right amount?

You know that going more than a few days without enough to drink can be fatal. Do you know why?

We have trillions of cells in our bodies in each of which millions of chemical reactions are taking place. Most of these reactions are facilitated by the actions of hydrogen (H) and hydroxide (OH) ions. Water (H2O = H+OH) is a prime source of these ions. If there isn’t enough water to provide them, the chemical reactions don’t occur and the cells begin to die.

Thinking about this on a higher level, water is essential for most of our body fluids, including blood, tears, cerebral spinal fluid and the fluid in our joints. If we are not sufficiently hydrated, we also don’t make enough of these protective fluids.

How Much Is Not Enough?

With respect to fluid intake, our goal is to avoid dehydration. So, how do you know if you’re dehydrated? Here is a list of some signs and symptoms†:

MILD TO MODERATE DEHYDRATION:
  • Dry, sticky mouth
  • Sleepiness or tiredness — children are likely to be less active than usual
  • Thirst
  • Decreased urine output — fewer than six wet diapers a day for infants and eight hours or more without urination for older children and teens
  • Few or no tears when crying
  • Muscle weakness
  • Headache
  • Dizziness or lightheadedness
SEVERE DEHYDRATION (TREAT AS A MEDICAL EMERGENCY):
  • Extreme thirst
  • Extreme fussiness or sleepiness in infants and children; irritability and confusion in adults
  • Very dry mouth, skin and mucous membranes
  • Lack of sweating
  • Little or no urination — any urine that is produced will be dark yellow or amber
  • Sunken eyes
  • Shriveled and dry skin that lacks elasticity and doesn’t “bounce back” when pinched into a fold
  • In infants, sunken fontanels — the soft spots on the top of a baby’s head
  • Low blood pressure
  • Rapid heartbeat
  • Fever
  • In the most serious cases, delirium or unconsciousness

†adapted from https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086

Gauging How Much You Need

Does it really make sense that each of us needs 8 glasses of water per day, given we come in different ages, sizes, and body compositions and engage in different levels of activity?

Perhaps not. I think this idea derives from an estimate of daily physiological water loss, thought to be about 2 litres for an “average” person.

Other ways of calculating water intake are based on body weight. For example, the idea that half your weight in pounds equals the number of ounces you should drink. This means a person who weighs 130 pounds should drink 65 ounces – or about 8 glasses that are 8 ounces each (which ties into the 8 glasses a day rule of thumb).

Some practitioners suggest using the colour of your urine as a gauge. If you’re well hydrated, your urine should be pale yellow (think “banana”) before it hits the water in the toilet. If you’re not well hydrated, your urine will be darker (think “lemon”, or worse, “orange”). Others recommend being guided by thirst.

None of these methods is perfect for ensuring good hydration. Age and stage of life have a big impact on the amount of water needed as well as perceptions of thirst.

For example, children and the elderly are less likely to experience thirst even when they are dehydrated, and pregnant women may need to drink more as their weights (and blood volumes) increase during their pregnancies.

Also, the thirst and urine colour methods evaluate water intake after the fact. That’s not too helpful if your goal is to prevent dehydration.

Our suggestion:

Combine methods to estimate how much water you need. Start by using the weight calculation to determine an estimate of what you should drink on an average day. Increase your intake if you’ve been perspiring or drinking “dehydrating” fluids that contain caffeine or alcohol. Make a quick check of the colour of your urine before you flush and adjust your intake accordingly. Lastly, drink some water if your mouth feels dry.

Good Hydration: Water Quality

jmckenziend

In North America, we take water quality for granted so it can be confusing to try to sort out how sources compare, such as bottled water and tap.

If you live in Ontario, Canada, you might remember the water quality fiasco that resulted in tragedy in the community of Walkerton in 2000. Many people became ill due to E. coli infections sourced from contaminated water. Some people died.  This situation illustrated that access to clean water can affect community health in developed nations.

In the Walkerton case, the diligence needed to protect the water supply was undermined by a combination of under-funding and the incompetence of those responsible to oversee the community’s water safety.

Certainly, water safety is a huge concern because the quality of the water supply can easily be compromised.  As a result, we should bear this in mind when politicians begin to broadcast the need to make funding cuts in health care or environment monitoring. Water and food safety should never be targets for these kinds of cutbacks – there’s too much at risk.

The Ontario Ministry of Health provides guidance on a number of water safety issues pertaining to municipal and private (well) water sources here:

http://www.health.gov.on.ca/english/public/pub/pub_menus/pub_watersafe.html

Various programs in place to protect regional water quality are outlined by the Ministry of the Environment here:

http://www.ene.gov.on.ca/environment/dwo/en/index.htm

In summary, these programs require water to be periodically tested on about 158 parameters at various points from source to tap.  Water system operators take samples which are tested at provincially licensed labs.  I’ll leave it to you to decide if the program in your community provides the rigorous level of oversight needed.

Tap Versus Bottled Water

Bottled water is big business, about $100 billion globally.  During the past 20 years, there has been a surge in its popularity because of convenience and implied quality benefits.  However, more recently, we’re perceiving the disadvantages of relying on bottled water.

Sources for bottled water may be natural or drawn from a municipal system.  The water must be treated to ensure it complies with the regulatory standards for safety.  Treatment methods include

  • distillation,
  • filtration (absolute micron filtration, reverse osmosis filtration),
  • chlorination,
  • fluoridation
  • and  ozonation.

Most types of bottled water do not contain fluoride or chlorine.

HEALTH AND SAFETY REGULATIONS

No matter treatment is used, bottled water in Canada must comply with safety regulations under the Food and Drugs Act.  You can view the content of the Act and its regulations here:

http://laws-lois.justice.gc.ca/eng/acts/F-27/

Also, there are guidelines related to microbiological safety that apply.  These are on view here:

http://www.hc-sc.gc.ca/fn-an/res-rech/analy-meth/microbio/volume1/index-eng.php

Standards, regulations and guidelines are intended to ensure bottled water is at least as safe as tap for common contaminants such as lead and potentially infectious microorganisms.

UNREGULATED CONTAMINANTS

However, there can be other sources of contamination, such as chemical contamination with bisphenol A (BPA). 

Medically, BPA is considered to be an “endocrine disruptor”. In other words, it mimics the activity of some hormones and can disturb normal hormonal balance. 

The hard plastic used to make sports water bottles may leach BPA. Most manufacturers supply their products in bottles that contain polyethylene terephthalate (PET, PETE) instead of BPA.

Are there concerns about PET?  In a word, yes.  Here is a study that showed the element antimony can leach from the PET in bottles into water when stored in places where the temperature was warm or hot.

In addition to the concerns about contamination from these bottles, there are also many concerns about environmental/ecological issues associated with

  • their production because water and petroleum are needed to make them,
  • and disposal since they’re only meant to be used once; phthalate contamination increases with repeated use.
Getting The Most From Your Water

Most adults need to drink at least 8 glasses of water daily, so convenient access to safe, good-tasting water is important.

I recommend that people rely on tap water as their main source.  Drink it straight from the tap or store it in a glass pitcher.  When on the go, take water with you in a stainless steel bottle.

Let tap sit at room temperature for a few hours before drinking it because most of the chlorine will off-gas from the water.

Use a filtration system on your tap water if you’re concerned about fluoride or other additives/contaminants.  There are many types of these; find one that suits your budget and lifestyle.

Stress Management: Burnout or Balance

jmckenziend

It’s your choice.

Burnout. Sometimes it charges into your life. Sometimes it sneaks up on you.

Serious burnout results from the interplay of circumstances and personality.  Circumstances such as your job, financial and relationship stresses.  Personality factors such as ambition/drive, altruism, and degree of comfort in setting boundaries.

Your health plays a role too, especially if you are dealing with or susceptible to depression and anxiety.

The first step to dealing with something is always to acknowledge you have a problem.  If you continue to think you have to “tough it out”, or that ignoring it will make it go away, you will continue to have episodes of burnout.

Advice along the lines of “just stop” is often unhelpful.  Stopping is not always feasible.  Some people don’t have the option of quitting their jobs or leaving difficult relationships. Nevertheless, all things in life occur because of the choices, compromises and trade-offs we make, and this applies to burnout as much as anything else.

How do you trade burnout for balance?

To begin, you need to understand what “balance” is going to be for you. Balance can be static or dynamic.  People who prefer static balance like to schedule everything, and may place limits on the amount of time they will devote to a given activity in a given time period in order to maintain their schedules.  They place a high priority on keeping to their schedules.

People who prefer dynamic balance will devote more time to work, for example, in one week and more to personal needs in another week; their balance point shifts to reflect changes in their priorities.

Your balance needs to take into account the degree to which your prefer static balance versus dynamic.  It also needs to reflect your values and priorities.  In an ideal world, your priorities align with your values.  For example, if time with your family is your number one value, it should also have a high priority.If you examine how you set priorities and what you spend the most time on, and compare these to your list of values, it can show you where you are out of balance.  You are then in a better position to make decisions about how you structure your time or whether you need to re-evaluate your priorities.

What about the role your health plays?  

Many chronic conditions have their roots in lifestyle and dietary choices, or are at least influenced by them.  You could think of these aspects as the “life” part in the work-life balance equation.  If you are allowing heath-supporting habits such as regular exercise, a wholesome diet and adequate rest to rank highly on your list of life priorities, then you have “programmed” your life balance in favor of good health.

Look at other things that can help to help you strike the right balance:

  • an honest self-assessment of the factors that are leading you to burnout, and a commitment to act on the ones you can
  • implementing a set of regular routines (times for sleep and getting up, mealtimes, etc) to support physical recovery
  • learning how to shift your perspective to manage stress and make it easier to say “No” when required

Wayne Dyer says:

“Change the way you look at things and the things you look at change.”

It’s true, and completely under your control.

10 Life Changing Tips Inspired By Wayne Dyer

Stress Management: Stress Addiction

jmckenziend

Are You Addicted To Stress?

Stress is a fact of everyday life that can have more of an impact than we realize. Stress changes the chemistry of our bodies in ways that can have long term significance. This article looks at the physical changes induced by stress that can lead to stress “addiction” as well as the long term consequences of chronic stress.

The Normal Response To Stress

Our bodies have very complicated regulatory systems that rely on the interaction of messenger chemicals such as neurotransmitters and hormones. Neurotransmitters are chemicals produced by the nervous system that facilitate the transmission of an impulse across a junction between nerves or between a nerve and its target tissue. Hormones are substances, secreted by a variety of glands, that travel through the blood stream to trigger specific activities by the tissues that are sensitive to them.

When we experience a stress, it doesn’t matter whether the stressor is real or imagined, physical or psychological; our bodies respond in the same manner.The perception of stress causes a region of the brain, the locus coeruleus, to increase its production of the neurotransmitter, norepinephrine (NE) or noradrenaline. When the locus coeruleus is activated in this way, it stimulates a group of hormone-secreting glands: the hypothalamus, the pituitary and the adrenals. The adrenal glands secrete higher levels of NE and the hormone, cortisol.

The locus coeruleus also stimulates the sympathetic nervous system and inhibits the parasympathetic nervous system. We go on alert, feel “wired”, and are unable to relax and digest food properly as a result.

NE raises the heart rate, blood pressure and blood sugar to prepare us for the “fight or flight” response. Cortisol has a broader range of action; it does the following:

  • mobilizes and replenishes energy stores by causing blood sugar to increase and fat to be deposited in specific areas such as the abdomen
  • increases arousal and vigilance
  • focuses attention and improves memory
  • inhibits growth, reproductive and immune system functions.

All of these changes help us to get through the rough times; they are adaptive in a positive way for short periods.

The Response To Chronic Stress

When stress is not relieved, our bodies continue to adapt to what they perceive as the “new normal”. If the new normal continues for a long time, these adaptations become problematic. Here’s why.

NE and cortisol have buddied up to change the amount of glucose in the blood stream and cortisol alters the amount and manner of fat being deposited. These changes can predispose us to conditions like obesity, diabetes and cardiovascular disease.

NE on its own will keep the heart rate and blood pressure elevated; these are also risk factors for cardiovascular illness.

The dual action of NE on the sympathetic and parasympathetic nervous systems keeps us from relaxing; sleep and digestion suffer as a result. When sleep and digestion become disordered over sustained periods of time, additional maladaptive hormonal changes may occur.

Cortisol suppresses the activity of the immune system, making us vulnerable to infections and abnormal cell growths such as cancer.

How Chronic Stress Can Be Like An Addiction

Our bodies are “programmed” to operate within certain parameters. When the parameters are normal, good health results. When the parameters become shifted because of unrelieved stress, illness will eventually occur.

The parameter shift causes our bodies to perceive a new “normal”, like a thermostat that has been reset to keep the temperature in a building at a new level. Over time, the tissues that are being activated by the effects of NE and cortisol increase the number of receptor sites for the messenger chemicals. The tissues become accustomed to a higher level of stimulation.

When the level of stimulation falls, we feel “off”. The amount of messenger chemical stimulation is no longer in the range the target tissues have adjusted to. We don’t want to feel off, so we change our behaviour in a way that brings our stress level back into the range that will result in the messenger chemicals being secreted in the amount that feels normal to us.

We can do this by taking in stimulants like nicotine and caffeine or by engaging in thrill-seeking, high risk behaviour. If life isn’t bringing us too many thrills, we create substitute pressures with excess work, or relationship conflicts, or increase our sensitivity to these by increasing our level of fatigue through inadequate rest and sleep.

Like any addiction, the inevitable result of these stress-promoting behaviours is a long term impairment of health as the negative effects of chronic stress take hold.

In the next article, I’ll look at how stress addiction leads to a condition NDs call “adrenal fatigue” and outline some simple steps for restoring a healthy balance.

If you think you could do a better job of managing your stress, check out this article for some tips and consider seeing an ND for ongoing guidance and support.

Stress Management and Adrenal Fatigue

jmckenziend

When the intensity and frequency of stress in daily life exceeds a person’s threshold capacity for coping, things start to break down. 

 Irritability, nervousness, and fatigue may set in. Blood pressure may be too high or too low. There may be cravings for sweet, salty or fatty foods. The person may experience more frequent or more severe infections such as colds. These symptoms can be the result of changes in adrenal function.

The Impact Of Stress On Adrenal Function

The adrenals are small glands located above the kidneys. They are part of a complex system of hormone-producing glands, and are responsible for hormones that regulate the amount of water in our bodies, our response to stress and inflammation, blood pressure, sexual function, blood sugar, sleep and more. The adrenal glands work like shock absorbers to help us adapt to stress. They do this by secreting substances like adrenaline (also known as epinephrine) and cortisol which prepare our bodies to deal with the effects of stress.

Adrenal fatigue can occur when chronic stress results in a gradual deterioration in the functioning of the adrenal glands. It is also known as hypoadrenia. When the glands become exhausted, a condition known as Addison’s Disease results. Main stream medicine focuses on the diagnosis and treatment of this endpoint, rather than on the sliding scale of diminished function which precedes it. Unless the adrenal glands function in an all-or-nothing fashion, it is unlikely that the marked state of failure that characterizes Addison’s Disease would not have milder degrees of dysfunction preceding it.

The Consequences of Stress “Addiction”

Adrenal Fatigue: Signs and Symptoms

When the functioning of the adrenal glands begins to decline, they may secrete hormones in a more erratic fashion; although the trend will be toward secreting less hormone, there may be transient instances when they secrete too much. As a result, some of the signs and symptoms of adrenal fatigue can be conflicting. For example, blood pressure may be too low or too high. Here is a list of some of the things which can occur:

  • waking up fatigued after a normal period of sleep
  • generalized fatigue
  • insomnia
  • restlessness
  • anxiety, nervousness
  • tendency to startle
  • cravings for salt, sugar or fatty foods, possible changes in weight
  • feeling light-headed after a change in position, e.g. moving from a seated position to a standing one
  • increased susceptibility to infection
  • increased use of tobacco, caffeine, alcohol, sugar

Other conditions that may be linked to adrenal fatigue include:

  • allergies
  • asthma
  • muscle weakness or back pain
  • inflammation
  • headaches
  • blood sugar problems
  • behaviour problems
  • memory problems

When To Seek Help

If you do not have the signs, symptoms or conditions associated with adrenal fatigue but are in the midst of a stressful period, ensure you are managing your stress proactively. This article on stress management provides some ideas about how to do that.

If you’ve developed symptoms, it’s time to see a naturopathic doctor. The long term consequences of adrenal fatigue can have a serious impact on your health and quality of life, so do yourself a favour and invest in your health. Your body will reward you with renewed vitality.