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Adrenal Fatigue Stages: What you need to know about this 21st Century Stress Disease

Adrenal Fatigue Stages: What you need to know about this 21st Century Stress Disease

Chronic stress. We’ve all heard of it, but many people are unaware of the damage it can do to the body on a day to day level. In a world where we’ve been taught to multi-task to get things done, live near electronics (or on them most of the day), lack on sleep, and consider ourselves last when it comes to health and wellness, it can be detrimental to your body if you don’t control your stress.

Your body has a built in stress response, which helped keep your Paleolithic ancestors alive, and these little glands on top of your kidney’s are known as the adrenal glands. These little guys help regulate you metabolism, help your body respond to stress, regulate blood pressure, and produces none essential hormones such as adrenaline.

That’s a lot of responsibility, and as a result these little powerhouses are essential to helping you stay healthy, especially if you have weight loss or wellness goals.

When the adrenal glands are over taxed they can create a set of symptoms which alone don’t add up to much, but when repeatedly brought together show the effects of chronic stress. Symptoms can include:

  • Exhaustion (even after a good night’s rest)
  • Not wanting to get out of bed in the morning
  • PMS/Endocrine system problems
  • Inability to handle stress
  • Reduced sex drive
  • Inability to handle the cold
  • Memory/cognitive problems
  • Craving for salt/sugar
  • Low self-esteem due to low energy output
  • Weight gain around your mid-section
  • Weight loss resistance
  • Chronic fatigue coupled with needing copious amounts of sleep

Do any of these sound familiar? It’s not a random bout of symptoms we’re talking about, either. Instead, it’s symptoms which someone has been fighting with for months or even years. Symptoms which in today’s hectic world are starting to appear in children including tween and teens.

I know, you’re wondering why, if this issue is so prevalent, aren’t medical doctors talking about it and counseling patients to help them head off such a problem? Well, for the most part, in western medicine adrenal fatigue doesn’t exist. If you tell your doctor you have adrenal fatigue they’ll say it’s a made up disease, or test you for an extreme case such as Addison’s disease.

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And, yet, every other organ system in the body can have its own set of issues if imbalanced, but not the adrenals? Adrenals which, when overly stressed, may wreak havoc on your thyroid, endocrine system, digestive system, and sympathetic nervous system. For a better understanding of what your stress response is and adrenal fatigue check out this Mayo Clinic Article on stress response.

Read on and you’ll find the 3 stages of adrenal fatigue/exhaustion and some ways in which you can help heal yourself.

Stage 1: Alarm Phase

This is when your body first responses to stress, also known as fight or flight. It’s when stress is perceived, the adrenals rise to the challenge and aggressively respond to the stressor in your life. The adrenals don’t know the difference between a tough work meeting, the death of a loved one, or a random appearance of a grizzly bear charging toward you, mouth open intent on eating you for dinner. All three scenarios are perceived under one heading “STRESS” and the adrenals are called into action.

The anti-stress response is mediate by the one hormone we’ve heard so much about. Cortisol. In this first stage the demand for anti-stress actions is easily handled by the body, and fatigue is usually very minimal. Adrenal dysfunction is probably rarely noticeable.

In this stage you’re cortisol levels are high, and you’re under a lot of stress. Many times it can be a happy stress, like a new relationship, new baby, or new job. Something which is demanding you to move out of your comfort zone, probably keeping you up at night or on high alert during the day, but will eventually level out. Many times this level will leave you feeling charged and more alive than ever. You get a rush from the stress as you meet the challenges required of you.

The problem occurs when you don’t have enough resiliency to meet the stressor, even enjoy it a little, rise above it, and then let the stress dissipate. Instead, you stay under stress, even after it’s passed.

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When you’re in stage one and you’ve finally moved past your stressor it’s important to allow yourself sufficient time (think twice what you’re initial response would be) to rest, recharge, and let your adrenals heal before throwing anything else at your body. Instead, many people throw coffee at themselves in order to keep moving forward despite the sudden fatigue. Cravings for high carbohydrate or sugar foods may begin to develop. The thing about “needing” that cup of coffee to get you moving in the morning, is that this could be a sign of stage one adrenal fatigue.

A few ways to help reverse stage one adrenal fatigue is by making some lifestyle changes.

  • Get to bed by 10pm
  • If you’re okay to use salt, make sure you’re using a high quality sea salt
  • Limit coffee
  • Remove processed foods and sugar
  • Exercise regularly (nothing too taxing, think movement and a little sweat)

Be patient and give yourself plenty of time to heal.

Stage 2: Resistance Phase

In this stage you’ve stayed under stress for a considerably longer amount of time than your body expected, and it’s beginning to show. It’s also where many people begin to realize “there is something wrong” even though they may not know what it is, or where to get help.

At this stage you may begin to develop a dependency on coffee or other caffeinated drinks to help you get through the day, being able to muster of the energy for your obligations, but crashing hard when you get home at night. Another symptom is “being wired, but tired” – the problem of being exhausted, but unable to sleep.

In this stage your endocrine system is still pumping out the hormones needed, but in order to keep up DHEA and other sex hormones – mainly testosterone – are down regulated. If tested you’ll see the levels begin to substantially drop, along with your sex drive. The reason for this is the body is using all the materials it can to produce cortisol, stealing the needed building blocks from the sex hormones, putting additional stress on the endocrine system.

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You can also see problems in digestion at this point and the body starts to slow metabolism and other bodily functions in order to conserve energy. Sugar imbalances and insulin sensitivity can begin in this stage. At this point your cortisol levels are starting to fail. You’ll see weight gain, and suddenly have more sleepless nights than before.

In addition to the points covered for healing stage one adrenals, you can make sure you add in a few more lifestyle changes to help yourself heal.

  • Choose nutrient dense foods
  • Eat regularly
  • Avoid intermittent fasting
  • Turn off electronics an hour before bed
  • Give yourself space to unwind
  • Take naps and listen to your body, extra rest helps with healing
  • Support with adaptogenic herbs as appropriate
  • Practice grounding or earthing
  • Put routine stress-management practices into place
  • Make self-care and the pleasure principal a priority to help you relax and heal

Stage 3: Exhaustion Phase

At this point the body is breaking down due to the amount of chronic stress it’s under. Cortisol levels are failing, sleep is nearly none existent, and fatigue is a constant friend. On top of it, when you’ve reached this point the body is trying to compensate in every way possible, which means multiple organs and/or system failure is completely possible.

The body has run out of ways to develop the stress hormones it needs to counteract the chronic pressure it’s under. Now the sex hormones are low and the stress hormones are low. This phase is also often called the “Burnout phase”. Aside from a fatigue and low libido someone in the burnout stage can suffer from

  • Depression
  • Anxiety
  • Apathy
  • Constipation
  • Sluggish thyroid
  • Compromised mental function
  • Hormonal imbalance
  • Bed ridden
  • Fibromyalgia

It seems extreme, but when your adrenals have reached exhaustion the body has slowed as many functions as possible, including metabolism and food digestion. Much like the domino effect, the body will keep down-regulating internal functions until it reaches a point where it no longer feels threatened.

For many this could be bedridden, for others the breakdown in the body happens first resulting in issues such as stroke, kidney conditions, or severe hormonal conditions. Each body reacts differently, but it’s always in an attempt to protect itself. For a better understanding of the effects of adrenal burnout read this article by Dr. Lam.

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At this point a trained professional is your best option to help you heal your suffering and damaged adrenals. Some basic things to implement though.

  • Moderate exercise, with twice as much rest. Too much exercise can cause you to crash harder.
  • Dietary control to help manage and balance blood sugar levels
  • Electrolyte balance
  • Vitamin/mineral support
  • Rest. Rest.
  • Prayer, massage, meditation, and other relaxation techniques 

Keep in mind, healing whichever stage of adrenal fatigue you might find yourself in, can take anywhere from six months to 24 months depending on how bad your adrenal fatigue is, your dedication to getting better, and application of lifestyle changes to prevent it from happening again.

For more information on adrenal fatigue and ways to heal it, check out the pages below.

Dr. Axe: Ways to heal Adrenal Fatigue

Dr. Mercola: Misdiagnosed Symptoms of Adrenal Fatigue

MD Junction: Adrenal Exhaustion

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Last Updated on February 21, 2019

Top 9 Foods for Incredible Brian Health And Brain Power

Top 9 Foods for Incredible Brian Health And Brain Power

Your brain is the most intricate and powerful organ in your entire body. It’s essentially a super-computer with brain power like a Ferrari.

If you have a Ferrari, would you put cheap gasoline in it? Of course not. You want to put in high-octane performance fuel to get the most out of your investment.

When it comes to the brain, many people are looking for the top foods that will supercharge the brainpower to help focus better, think more clearly and have better brain health.

In this article, we’ll look at the top 9 brain foods that will help create supercharge your brain with energy and health:

1. Salmon

Salmon has long been held as a healthy brain food, but what makes this fish so valuable for your brain health?

It’s important to understand that your brain is primarily made up of fat. Roughly 60% of your brain is fat. One of the most important fats that the brain uses as a building block for healthy brain cells is omega-3’s.

Omega-3’s are essential for building a healthy brain but one of the most important omega-3’s for your brain is DHA. DHA (docosahexaenoic acid) forms nearly two-thirds of the omega-3’s found in your brain.[1]

Omega-3’s and DHA in particular help form the protective coating around our neurons. The better quality this coating is, the more efficient and effective our brain cells can work, allowing our brain power to work at full capacity.

Studies have shown that being deficient in DHA can affect normal brain development in children, which is why so many infant formulas and children’s supplements are beginning to include DHA.

Being deficient in DHA as an adult can cause focus and attention problems, mood swings, irritability, fatigue and poor sleep.

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2. Blueberries

Blueberries top the list as one of the most beneficial fruits to maximize your brain health and performance.

Blueberries have some of the highest content of antioxidants, particularly anthocyanins, than any other fruit, which helps protect the brain from stress and promote healthy brain aging.

Blueberries antioxidant content also help reduce inflammation, which allows the brain to maintain healthy energy levels.

Blueberries have begun to receive attention for their connection to brain performance.[2] Studies have demonstrated that eating blueberries on a regular basis can not only improve brain health but also brain performance as well including working memory.[3]

Blueberries not only taste great but are low in calories, high in Vitamin C, Vitamin K and Manganese.

3. Turmeric

Turmeric is a very impressive spice that has well-researched and proven to have tremendous benefits for your brain. Turmeric’s main compound that benefits the brain is called curcumin, which is responsible for turmerics bright yellow appearance.

Curcumin has been shown to have anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anti-cancer properties.[4]

Curcumin increases the production and availability of two important neurotransmitters serotonin and dopamine, two important neurotransmitters involved with happiness, motivation, pleasure, and reward.

Curcumin has been well documented to have powerful anti-depressive effects. In one study, it was found to be as effective for depression as popular medications such as SSRI’s like Prozac.[5]

Curcumin has also been shown to:

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  • Increase blood flow to the brain.[6]
  • Increase BDNF production, a powerful stimulator of neuroplasticity.[7]
  • Increase DHA availability and synthesis in the brain.[8]
  • Increase antioxidant levels in the brain to prevent brain aging and inflammation.[9]

4. Coffee

Coffee is the wonderful elixir of energy that many people cherish every single morning. The biggest reason people drink coffee is to get a dose of caffeine.

Caffeine is a natural neurological stimulant that not only gives you energy but also prevents adenosine, a neurotransmitter involved with feeling tired, from binding in the brain.

Many people are surprised to find that coffee actually contains a large quantity of antioxidants called polyphenols, which are important for reducing inflammation in the brain and keep your brain energized. The antioxidants in coffee also provide a neuroprotective effect, protecting the brain from stress and damage. [R]

Coffee can also:

  • Improve alertness and concentration.[10]
  • Help with neurodegenerative disorders like Parkinson’s disease.[11]
  • Reduce your risk of depression.[12]
  • Improve your memory.
  • Provide short-term boost in athletic performance.[13]

5. Broccoli

What was your least favorite food as a kid growing up?

Most likely, broccoli was your answer.

Broccoli may not have been your top choice, but it might be the top choice for your brain.

Broccoli contains a compound called sulforaphane. Sulforaphane has been shown to promote the proliferation and survival of brain cells by reducing inflammation and boosting production of BDNF. It has also been shown to boost neurogenesis, the production of new brain cells.[14]

Broccoli is also loaded with important nutrients Vitamin K and Folate. Vitamin K plays a vital role in protecting brain cells.[15] Folate plays a crucial role in detoxification and reducing inflammation in the brain.

6. Bone broth

Bone broth wasn’t just created to combine with soups, you can actually drink bone broth by itself.

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Drinking bone broth has become one of the biggest trends in the health and wellness industry and for good reason. Bone broth isn’t actually a new thing. Bone broth has been used for centuries as a healing tonic to promote health and longevity.

Much of the nutritional benefits and value of bone broth comes from its substantial vitamin and mineral content. Primarily calcium, phosphorus, magnesium, and potassium.

Your gut is called your second brain for a reason. Research continually shows that there is a direct and indirect connection between your gut and your brain. Your gut also houses and stores many important brain compounds involved with optimal brain performance. Therefore the health of your gut is vitally important for your brain health and performance.

Bone broth has become a go-to tool for helping heal the gut and provide the gut with the vital nutrient and resources it needs to heal and perform optimally.

With the vast amounts of nutrients that bone broth contains, it makes the list as a go-to food for your brain health.

Look for high quality, organic bone broth for the best results.

7. Walnuts

Walnuts are one of the top choices of nuts for brain health. Walnuts also look similar to a brain.

Amongst the wide variety of nuts available, walnuts contain the highest amounts of the important omega-3 DHA. DHA, as seen above, is a critical building block for a healthy brain.

Walnuts also contain high amounts of antioxidants, folate, magnesium, potassium, and phosphorus, which help to lower inflammation.

Melatonin in walnuts is an important nutrient for regulating your sleep. Having low amounts of melatonin can make it challenging to get good quality sleep and getting poor quality sleep can dramatically impair brain health and performance.

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8. Eggs

For years, eggs were put on the nutritional naughty list; but now, eggs are finally getting the credit they deserve. Eggs can provide a tremendous boost to your brain health and longevity.

Eggs, particularly the yolks, contain a compound called choline. Choline is essential for building the neurotransmitter acetylcholine. Acetylcholine plays an important role in mood, memory, and intelligence.

Egg yolks contain some of the highest quantities of choline. This is very important because low levels of choline can lead to low levels of acetylcholine, which in turn can cause increased inflammation, brain fog, difficulty concentrating and fatigue.

9. Dark chocolate

You’re about to love chocolate even more because chocolate, particularly dark chocolate, is great for your brain.

Chocolate boosts levels of endorphins, your brains “feel good” chemicals. This is why you feel so good eating chocolate.[16]

Chocolate also increases blood flow to the brain which can help improve memory, attention, focus, and reaction time.[17]

Dark chocolate contains high levels of magnesium, which has been coined “natures valium” for its ability to calm and relax the brain.

Lastly, dark chocolate has one of the highest antioxidant profiles out of any other food, including popular superfoods like acai berries, blueberries, or pomegranates.[18]

Conclusion

Your brain is a high performing organ and it uses quite a lot of energy, roughly 20% of the bodies energy demands.

In order to maintain a healthy brain, you need the right fuel to ensure that your brain has all the nutrients it needs to perform as well as adapt to the stress of life.

If you want to keep your brain performing well for a lifetime, then you want to make sure you are including as many of these brain health foods as possible.

More Resources About Boosting Brain Power

Featured photo credit: Unsplash via unsplash.com

Reference

[1] US National Library of Medicine National Institutes of Health: DHA Effects in Brain Development and Function
[2] Canadian Science Publishing: Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation
[3] US National Library of Medicine National Institutes of Health: Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children.
[4] US National Library of Medicine National Institutes of Health: Curcumin: the Indian solid gold.
[5] Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.: Turmeric, the Golden Spice
[6] US National Library of Medicine National Institutes of Health: Effect of combined treatment with curcumin and candesartan on ischemic brain damage in mice.
[7] Science Direct: Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB
[8] US National Library of Medicine National Institutes of Health: Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders.
[9] PLOS: A Chemical Analog of Curcumin as an Improved Inhibitor of Amyloid Abeta Oligomerization
[10] US National Library of Medicine National Institutes of Health: Effects of Caffeine on Cognitive Performance, Mood, and Alertness in Sleep-Deprived Humans
[11] American Academy of Neurology: A Cup of Joe May Help Some Parkinson’s Disease Symptoms
[12] American Academy of Neurology: AAN 65th Annual Meeting Abstract
[13] US National Library of Medicine National Institutes of Health: Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C.
[14] US National Library of Medicine National Institutes of Health: Hyperammonemia induces glial activation, neuroinflammation and alters neurotransmitter receptors in hippocampus, impairing spatial learning: reversal by sulforaphane
[15] Oxford Academic: Vitamin K and the Nervous System: An Overview of its Actions
[16] Diana L. Walcutt, Ph.D: Chocolate and Mood Disorders
[17] Health Magazine: Chocolate can do good things for your heart, skin and brain
[18] Chemistry Central Journal: Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products

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