What are adrenal glands?
The adrenal glands are small, triangular-shaped organs found on top of the kidneys. They’re responsible for producing several important hormones, including cortisol, aldosterone, dehydroepiandrosterone (DHEA), androgenic steroids, norepinephrine, and epinephrine. These hormones help regulate your immune system, metabolism, blood pressure, response to stress, and other essential functions. (26)(32) If your adrenal glands are not functioning properly, they may over or underproduce these hormones, which can lead to several health issues. (48)What is adrenal fatigue?
Adrenal fatigue is a term most commonly used by integrative healthcare providers and functional doctors to describe a collection of symptoms believed to be induced by chronic stress. (49) It’s important to note that adrenal fatigue is not an accepted medical diagnosis. Instead, you may also hear adrenal fatigue referred to as hypothalamic pituitary adrenal (HPA) axis dysfunction. The two terms are often used interchangeably. (4)(46)
Get the facts about adrenal health. The references for this infographic are listed in the section titled “Infographic references”, below.
Identifying adrenal fatigue
Symptoms often associated with adrenal fatigue include:- Cognitive deficits
- Decreased libido
- Depression
- Fatigue
- Hormone imbalances
- Hypoglycemia
- Hypertension
- Insulin resistance
- Irritability
- Poor stress coping skills
- Sleep issues
- Weight gain (2)(13)(14)(16)(49)
Feeling constantly tired is just one symptom of adrenal fatigue.
What is adrenal insufficiency disorder?
Adrenal insufficiency, also known as Addison’s disease, is a recognized autoimmune disorder characterized by insufficient hormone production that occurs when adrenal glands don’t make enough of certain hormones. (29) Some integrative healthcare practitioners consider adrenal fatigue to be a mild form of adrenal insufficiency, however, the symptoms differ slightly. Adrenal insufficiency symptoms include:- Abdominal pain
- Chronic fatigue
- Darkening of the skin
- Diarrhea
- Hypoglycemia (low blood glucose)
- Irregular menstrual cycles
- Joint pain
- Low blood pressure
- Low libido
- Muscle weakness
- Nausea and vomiting
- Poor appetite
- Weight loss (30)
Top natural strategies for supporting adrenal health
Incorporate these five simple strategies into your daily routine to help support your adrenal function.
Dr. Holly Lucille ND, RN, discusses the ins and outs of Adrenal fatigue and HPA axis dysfunction.Eat nutritious foods
Although there is no specific diet for treating or reducing the risk of adrenal fatigue, eating a healthy, well-balanced diet may help support adrenal health and promote general well-being. Research suggests that the Mediterranean diet, which focuses on the intake of vegetables, fruits, legumes, nuts, seeds, grains, fish, dairy, and moderate amounts of meat and poultry, may be the best diet for overall health and may reduce stress-induced inflammation. (5) Furthermore, individuals should limit their intake of coffee and other caffeinated foods and beverages, as high doses of caffeine can increase cortisol secretion and activate the HPA axis. (24)(36)Aim for daily exercise
Research has found that regular exercise can combat stress and help you establish emotional resilience in response to acute stress. (7) The National Institutes of Health recommends that adults engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Strength training sessions twice per week is also encouraged. (47)Get enough quality sleep
Did you know that poor quality sleep can negatively impact how your body responds to stress? (28) Research has demonstrated a possible link between inadequate sleep and increased cortisol levels. (1) According to the National Sleep Foundation, young adults should aim to get between seven to nine hours of sleep and older adults should get between seven to eight hours of sleep per night. (18) To support optimal sleep, maintain a regular sleep schedule, minimize external sources of light and sound around bedtime, and engage in regular physical activity. (11)(19)Practice meditation
Meditation is a practice that can help reduce stress, improve overall well-being, and encourage a heightened state of awareness, focus, and relaxation. (43) One study investigated the effects of meditation on stress and found that meditation significantly reduced the change in cortisol levels in the first hour of waking, known as the cortisol awakening response (CAR), compared to the control group. (23)Consider taking adrenal support supplements
When advised by a healthcare practitioner, taking certain supplements, such as ashwagandha, rhodiola, Panax ginseng, and vitamin C, may help support the health of your adrenal glands. Individuals with adrenal gland issues may experience high levels of certain hormones, while others may experience low levels. (31) Depending on your condition, your practitioner may recommend a protocol of specific supplements. Learn more about supplements for adrenal health on the Fullscript blog.The bottom line
The adrenal glands are small glands located on the kidneys that produce and control the secretion of several hormones. Chronic stress can negatively impact adrenal gland function, which can contribute to the development of certain health conditions. Managing your stress through lifestyle modifications, as well as supplementation when directed by your integrative healthcare practitioner, may help support overall adrenal health.References
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