Adrenal Fatigue: What Causes It and What to Do About It

Feeling perpetually wiped? Do you struggle getting out of bed in the morning? These could be signs of adrenal fatigue, which may cause imbalances in your body's stress response.

While some medical professionals debate its official diagnosis, others advocate for lifestyle changes to support adrenal health. Below, we'll explore the potential causes and offer tips to help you combat them.

What is adrenal fatigue?

Adrenal fatigue is a term used in alternative medicine to explain tiredness and other common signs of chronic stress. The adrenal glands produce hormones like cortisol, which regulate metabolism, energy levels, and how you respond to tension. [1]



Common symptoms of adrenal fatigue

Common symptoms of adrenal fatigue are tiredness, sleep disturbances, mood changes, and digestive issues. Some people may also experience indicators of high cortisol, such as anxiety and muscle weakness.

But, these signs aren't exclusive to it. Many other underlying conditions can cause it. Additionally, their severity and combination vary greatly depending on the person, which makes diagnosis challenging. [1]

If you constantly feel exhausted, a blood test can reveal the culprit. Ferritin is a protein in your cells that stores iron. When its levels dip, it can indicate that the reserves are running low, leading to anemia.

This condition limits how many red blood cells the body can produce. Since they carry oxygen—essential for energy—throughout your system, you might start feeling lethargic.

Ways to manage adrenal fatigue

Adequate sleep

During sleep, your body naturally reduces cortisol production. This allows various bodily processes to slow down and recover, including those regulated by the adrenals.

These glands balance the creation of several other hormones throughout the day-night cycle. Just because you're sleeping doesn't mean they're completely deactivated. [1]

» Explore the effects of inadequate sleep for athletes

Balanced diet

Just like any organ, the adrenal glands rely on essential nutrients to function optimally. Citrus fruits, legumes, and leafy greens are rich in vitamins, minerals, and healthy fats necessary for hormone production and proper stress response.

Balanced nutrition also regulates blood sugar and energy levels, promoting stable moods and reducing the physiological reaction to tension. This, in turn, helps the adrenals to work more efficiently.

While diet can be a powerful tool, it may not address adrenal dysfunction caused by diagnosed medical conditions like Addison's disease. In such cases, you need to consult a healthcare professional.



Stress reduction techniques

Chronic tension triggers the HPA axis, leading to dysregulation and eventually reduced cortisol production. [2] This complex interplay of hormones and molecular pathways—including glucocorticoid receptor signaling—disrupts adrenal function.

Research says that stress reduction techniques positively influence the HPA axis, potentially regulating cortisol. For example, deep breathing exercises stimulate the parasympathetic nervous system. They promote relaxation, induce calmness, and lower heart rate and blood pressure. [3]

Meditation's effectiveness is well-documented. There's a clear link to decreased levels. Additionally, studies suggest mindfulness-based interventions can significantly reduce anxiety symptoms.

» Learn how stressors influence your white blood cell count

Regular exercise

Moderate exercise acts as a "hormetic stressor," meaning it helps your body adapt to stress and regulate cortisol levels. [4] Working out can be beneficial for people with mild tension because it increases endorphins and other mood-boosting chemicals, which combat tiredness related to adrenal issues. [5]

But, you should be careful. Overtraining can put excessive pressure on the adrenals, potentially creating a loop that leads back to adrenal fatigue. Symptoms include exhaustion, trouble sleeping, and difficulty recovering from workouts.

» Try the best exercises for heart health and improve your well-being

Adaptogen supplements

There's some evidence that adaptogens help the body manage stress. They work through the HPA axis, which is how your brain communicates with your adrenal glands. By influencing this system, they could potentially regulate cortisol levels. [6,7]

A study explored the influnce of Ashwagandha supplementation on stress, memory, and well-being in 120 tensed adults. [8] Compared to placebo, the experimental group showed improvements in all measured factors.



Future research and developments

Ongoing research into adrenal fatigue is shedding light on its complexities. Advances in molecular biology could reveal the potential involvement of cellular pathways, including the HPA axis.

A growing field of research also examines how the gut microbiome might influence inflammation, which can affect stress response and adrenal function. While the specific link isn't yet understood, it highlights the importance of digestive health for overall well-being. [1]

Unlock the secrets to lasting energy

While the concept of adrenal fatigue is intriguing, it's important to remember it isn't a recognized medical condition. If you're exhausted, speak with a doctor to rule out any underlying conditions.

For those seeking a personalized approach to managing fatigue, InsideTracker can be a valuable tool. By analyzing your biomarkers, it can provide insights that complement a health professional's diagnosis.

You get science-backed recommendations for a healthy lifestyle. You can even track your progress over time by retesting. This data-driven method empowers you to take an active role in your well-being alongside traditional medicine, ultimately helping you reclaim your energy.

References

[1] L. Thau, J. Gandhi, and S. Sharma, “Physiology, cortisol,” StatPearls - NCBI Bookshelf, Aug. 28, 2023. Available: https://www.ncbi.nlm.nih.gov/books/NBK538239/

[2] E. L. Garland, A. W. Hanley, A. K. Baker, and M. O. Howard, “Biobehavioral Mechanisms of Mindfulness as a Treatment for Chronic stress: An RDOC perspective,” Chronic Stress, vol. 1, p. 247054701771191, Feb. 2017, doi: 10.1177/2470547017711912. Available: https://pubmed.ncbi.nlm.nih.gov/28840198/

[3] V. Magnon, F. Dutheil, and G. T. Vallet, “Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults,” Scientific Reports, vol. 11, no. 1, Sep. 2021, doi: 10.1038/s41598-021-98736-9. Available: https://pubmed.ncbi.nlm.nih.gov/34588511/

[4] H. E. Obaya et al., “Effect of aerobic exercise, slow deep breathing and mindfulness meditation on cortisol and glucose levels in women with type 2 diabetes mellitus: a randomized controlled trial,” Frontiers in Physiology, vol. 14, Jul. 2023, doi: 10.3389/fphys.2023.1186546. Available: https://pubmed.ncbi.nlm.nih.gov/37520826/

[5] J. C. Basso and W. A. Suzuki, “The effects of acute exercise on mood, cognition, neurophysiology, and neurochemical pathways: a review,” Brain Plasticity, vol. 2, no. 2, pp. 127–152, Mar. 2017, doi: 10.3233/bpl-160040. Available: https://pubmed.ncbi.nlm.nih.gov/29765853/

[6] B. S. McEwen, “Physiology and neurobiology of stress and adaptation: central role of the brain,” Physiological Reviews, vol. 87, no. 3, pp. 873–904, Jul. 2007, doi: 10.1152/physrev.00041.2006. Available: https://pubmed.ncbi.nlm.nih.gov/17615391/

[7] “Nutrients and botanicals for treatment of stress: adrenal fatigue, neurotransmitter imbalance, anxiety, and restless sleep,” PubMed, Jun. 01, 2009. Available: https://pubmed.ncbi.nlm.nih.gov/19594222/

[8] K. Gopukumar, S. Thanawala, V. Somepalli, T. S. S. Rao, V. B. Thamatam, and S. Chauhan, “Efficacy and safety of ashwagandha root extract on cognitive functions in healthy, stressed adults: a randomized, Double-Blind, Placebo-Controlled study,” Evidence-based Complementary and Alternative Medicine, vol. 2021, pp. 1–10, Nov. 2021, doi: 10.1155/2021/8254344. Available: https://pubmed.ncbi.nlm.nih.gov/34858513/