Recognizing adrenal insufficiency: Self-test and natural measures for regeneration

Veröffentlicht am: October 08, 2024

Naturopath

In a world that is constantly on the move, many people constantly feel exhausted, overwhelmed and pushed to their limits. Are you one of them?
But what if this exhaustion is more than just a temporary condition?

In fact, chronic stress and constant overwork can lead to a lesser-known but widespread health disorder: adrenal insufficiency .
While the term burnout is on everyone's lips, the underlying adrenal insufficiency often goes unnoticed. This disorder not only affects energy and concentration , but can also have serious long-term health consequences, such as weight gain, chronic fatigue and even severe hormonal imbalances.

What are the adrenal glands and what hormones do they produce?

The adrenal glands are small, triangular glands that sit on top of the kidneys. As a rule, every person has two adrenal glands, which produce various important hormones. These hormones control many bodily functions, such as the response to stress, metabolism, the immune system, fertility and blood pressure.

The adrenal glands produce several hormones that fulfill important functions in the body:

1. adrenaline (epinephrine) and noradrenaline (norepinephrine):

These hormones are particularly important for the body's rapid response to acute stress. In dangerous or stressful situations, adrenaline and noradrenaline are released to put the body in a "fight or flight" state. They increase the heart rate, raise blood pressure and accelerate breathing to transport more oxygen to the muscles. This allows the body to react quickly and efficiently, which can be life-saving in emergency situations. In addition, these hormones promote the supply of energy by supporting the release of glucose from the body's energy stores.

2. cortisol:

Cortisol is the main hormone produced by the adrenal gland in response to prolonged stress. It helps to regulate the body's energy balance by ensuring that there is enough glucose in the blood to supply the cells with energy. From an evolutionary perspective, this function makes sense as it used to help humans provide the necessary energy in dangerous situations, such as when fleeing from a predator. Nowadays, however, this extra energy is often not used as we are often stressed in less active situations (e.g. at work), which can lead to increased blood sugar levels, weight gain and irritability.

In addition to its role in energy supply, cortisol supports many other vital processes in the body. It regulates blood pressure by constricting or dilating blood vessels to maintain blood circulation. Cortisol also boosts immune function and helps control inflammation by dampening excessive immune system responses. This anti-inflammatory effect is necessary to maintain balance in the body and protect it from excessive immune reactions.

Cortisol levels naturally fluctuate throughout the day. It is highest in the morning to prepare the body for the day ahead by providing energy and making it easier to wake up. As the day progresses, cortisol levels gradually decrease and reach their lowest levels in the evening, signaling the body to calm down and prepare for sleep.

However, persistently high cortisol levels can have significant negative effects on the body. This condition also affects other hormones that are important for general wellbeing and sexual function, such as oestrogen, testosterone and DHEA. As the body produces more cortisol during prolonged stress, it uses building blocks such as pregnenolone and progesterone to meet the increased demand for cortisol instead of using them to produce sex hormones. This leads to lower production of oestrogen and testosterone, which in turn can lead to reduced libido, fertility problems and increased PMS symptoms.

Why is the balance of these hormones important?

The right balance of these hormones is crucial for physical and mental well-being. While adrenaline and noradrenaline mobilize the body in the short term for acute stress situations, cortisol ensures long-term adaptation to stress. If these hormones are in balance, they help the body to react to stress and recover afterwards. However, an imbalance, particularly in the case of chronic stress, can lead to health problems as the adrenal glands are overloaded and their function is impaired . A permanently elevated cortisol level can lead to so-called adrenal insufficiency, in which the adrenal glands are no longer able to produce enough hormones to meet daily demands.

What symptoms does adrenal insufficiency cause?

Adrenal insufficiency can cause a variety of symptoms, as the adrenal glands produce many important hormones that regulate metabolism, stress management and the immune system. The symptoms can be general or gender-specific.

Warning signs of adrenal insufficiency: the most common symptoms

Chronic tiredness and exhaustion: persistent tiredness that does not disappear even with sufficient sleep. Those affected feel exhausted in the morning and have hardly any energy during the day.
Concentration and memory problems: difficulty concentrating and completing tasks, as well as reduced memory performance.
Sleep disorders: Problems falling asleep and waking up frequently at night, leading to restless and less restorative sleep.
Headaches: Regular stress-related headaches, often associated with muscle tension.
Weakened immune system: Frequent infections, colds or flu, as the immune system is weakened by reduced hormone production.
Overreaction to stress: Excessive stress reaction to small problems or challenges; difficulty coping with everyday stress.
Emotional rollercoaster: mood swings such as irritability, anxiety, depression and a tendency to cry easily.
Physical weakness and muscle pain: General feeling of weakness or muscle pain, especially after physical exertion, even during light activities.
Weight gain: especially in the abdominal area due to hormonal imbalances and increased cortisol levels
Cravings: craving for salty or sweet foods to gain energy or compensate for electrolyte imbalances
Digestive disorders: Flatulence, constipation or diarrhea triggered by stress and hormonal imbalance
Skin problems: Dry, thin skin or frequent skin irritation due to insufficient hormone production.
Dizziness and light-headedness: especially after standing up quickly, as the adrenal glands are unable to regulate blood pressure effectively
Allergies and intolerances: Increased susceptibility to allergies or food intolerances due to a weakened immune system.
Feeling constantly overwhelmed: even everyday tasks can be perceived as overwhelming because the body does not produce enough stress hormones

Adrenal insufficiency in women: Specific signs and symptoms

Women can be particularly sensitive to hormonal changes caused by adrenal insufficiency.
The following symptoms are common:

Menstrual cramps and cycle disorders: Irregular or absent periods due to an imbalance of sex hormones
Increased PMS symptoms: more severe premenstrual symptoms such as cramps, headaches and severe mood swings
Loss of libido: reduced sexual desire as a result of hormonal imbalance
Fertility problems: reduced fertility due to progesterone deficiency or other hormonal imbalances
Hair loss and thinning hair: hormonal changes and stress can lead to increased hair loss
Weight gain on hips and thighs: Influenced by oestrogen dominance and hormone fluctuations
Hot flushes and night sweats: increased menopausal symptoms or earlier onset of these symptoms

Adrenal insufficiency in men: recognizing important symptoms

Adrenal insufficiency also leads to hormonal imbalances in men, which manifest themselves in various physical and emotional symptoms.
Here are the most common signs:

Falling testosterone levels: reduced muscle building, loss of energy and libido due to reduced testosterone production
Loss of libido and potency disorders: Declining sexual desire and possible erectile dysfunction due to hormonal imbalances
Muscle loss despite training: loss of muscle mass despite physical activity, combined with weight gain in the abdominal area
Lack of drive and loss of motivation: Low testosterone levels lead to a lack of drive and general lack of energy
Increased hair loss: stress and hormonal changes can accelerate hair loss
Increased irritability: Increased susceptibility to stress and mood swings put a strain on everyday life

Adrenal insufficiency Fatigue

Why the adrenal glands become exhausted: main causes of adrenal insufficiency

The main cause of adrenal insufficiency is stress - not only emotional stress, but also physical and chemical stress. This puts a strain on the adrenal glands and weakens their ability to respond appropriately to the challenges of everyday life. Some of the most common factors that lead to an overload of the adrenal glands are

Lack of sleep: Insufficient sleep increases stress levels and increases cravings for stimulants such as coffee and sugar. This impairs the body's recovery process and makes it more difficult for the adrenal glands to regenerate.
A diet high in carbohydrates (sugar, white flour, processed cereal products): A high-sugar diet requires the intake of B vitamins, vitamin C and trace minerals to metabolize the sugar. However, these nutrients are also important for the health of the adrenal glands. A diet high in carbohydrates therefore deprives the body of the nutrients it needs to support the adrenal glands.
Coffee and other stimulants: Coffee provides a short-term energy boost by triggering the release of stress hormones such as adrenaline and cortisol. In people with adrenal insufficiency, this can put additional strain on the adrenal glands and reinforce the vicious circle of exhaustion and overstimulation.
Nicotine and alcohol: Both substances increase stress levels in the body and make it more difficult for the adrenal glands to recover and function properly.
Toxic loads (pesticides, herbicides, fungicides, heavy metals): These harmful substances accumulate in the body and disrupt the hormone balance. If one hormone is out of balance, this has a negative effect on the function of other hormones, including the adrenal glands.
Preservatives and additives: Artificial substances in processed foods can disrupt the hormone balance and stress the adrenal glands.

Diagnosis of adrenal insufficiency: more clarity through symptoms and blood values

As the symptoms of adrenal insufficiency are often unspecific and varied, a precise and comprehensive diagnosis is essential in order to obtain clarity about the actual cause.

1. self-observation and symptom diary

An important first step is to observe the symptoms closely. Keep a diary in which you record the symptoms, intensity and possible triggers. This can give you and your doctor valuable information.

2. medical examinations and important blood values

Medical examinations are essential for a sound diagnosis. Your doctor can determine various blood values to check the function of your adrenal glands:

Cortisol levels: Low cortisol levels, especially in the morning, can indicate adrenal insufficiency. As cortisol fluctuates with the time of day, it is important to take measurements at different times of the day.
ACTH (adrenocorticotropic hormone): This hormone stimulates the adrenal glands to produce cortisol. Deviations may indicate a disruption of the hormonal axis between the pituitary gland and adrenal glands.
DHEA (dehydroepiandrosterone): A low DHEA level can be an indication of an exhausted adrenal gland, as DHEA is a precursor of many steroid hormones.
Aldosterone and renin: These hormones regulate blood pressure and water balance. Abnormal values can indicate problems with the adrenal glands.
Sodium and potassium: Imbalances in these electrolytes can indicate impaired aldosterone production, which is typical of adrenal insufficiency.

3. saliva tests for a detailed hormone profile

Saliva tests can be used to measure cortisol levels at different times of the day. A disturbed cortisol rhythm can confirm adrenal insufficiency and provide a detailed insight into your hormone profile

4. blood pressure test: a quick test for at home

A simple test can provide initial indications:

1. lie down in a relaxed position and measure your blood pressure while lying down.

2. stand up again after five minutes and measure your blood pressure again.

3. evaluation: Normally, the systolic value (upper blood pressure value) should rise by around 10 mmHg after getting up. If it remains the same or even falls, this may be an indication of adrenal insufficiency.
Repeat the test several times to obtain reliable results.

Adrenal insufficiency and Hashimoto's: an often overlooked connection

Patients with Hashimoto's thyroiditis, an autoimmune disease of the thyroid gland, often also suffer from adrenal insufficiency. The thyroid gland and adrenal glands are closely connected and influence each other. A dysfunction of the adrenal glands can exacerbate the symptoms of Hashimoto's and vice versa.

The connection is that the thyroid gland often produces too few hormones, which puts a strain on the body. The adrenal glands then have to release more cortisol to compensate for the loss of energy. This overload can lead to adrenal insufficiency. At the same time, the chronic stress of adrenal insufficiency increases the inflammatory processes, which can intensify the autoimmune reaction in Hashimoto's.

Increased symptoms: Fatigue, muscle pain and weight gain can be exacerbated by the additional stress on the adrenal glands.
Diagnostics: In addition to the thyroid values (TSH, fT3, fT4), the adrenal hormones (cortisol, DHEA) should also be checked regularly.
Holistic treatment: Stress reduction and a combination of thyroid medication and adrenal function support can help to stabilize both systems.
Due to the close connection between the two organs, it is important to monitor both thyroid and adrenal levels and aim for holistic treatment.

Treatment of adrenal insufficiency: stress reduction and natural support

The most effective way to treat adrenal insufficiency is to reduce stress and promote relaxation. The body needs time to recover and relieve the adrenal glands. Here you will find simple and effective techniques that you can apply immediately.

Progressive muscle relaxation

This technique helps to reduce physical tension and emotional stress:

1. Lie down on a mat or in bed.
2. Briefly tense a muscle group (e.g. neck, arms), hold the tension for two seconds and relax the muscles again.
3. Work systematically through all muscle groups from head to toe.
4. Repeat this process two to three times to achieve maximum relaxation.

Deep breathing to calm down

Breathing exercises are a simple but effective method of relaxing the body:

1. Sit in a quiet place and place one hand on your stomach and the other on your chest.
2. Breathe in deeply through your nose and count to four, hold your breath for two seconds and then breathe out through your mouth and count to six.
3. Repeat this exercise a few times until you feel calmer.

Further tips against stress

Go for a walk: Daily walks in the fresh air help to clear your head.
Yoga and meditation: Gentle forms of yoga in particular, such as yin yoga or short meditations, have a calming and regenerating effect.
Creative activities: Activities such as drawing, gardening or painting help to reduce stress and relax the mind.
Relaxing baths: A warm bath with essential oils such as lavender or camomile promotes relaxation.
Essential oils: Use essential oils for aromatherapy to reduce stress. Scents such as vanilla, ylang-ylang or lemon balm have a calming effect. Add a few drops to your bath water or use a fragrance lamp.

Nutrition for adrenal insufficiency: nutrients for healthy adrenal glands

A nutrient-rich diet is important to support the adrenal glands. The focus should be on whole, unprocessed foods that provide the body with important vitamins and minerals.

Important nutrients for the adrenal glands

1. vitamin C

Supports the production of cortisol and strengthens the immune system.

Sources: Bell peppers, broccoli, oranges, strawberries
Dosage: 1000 mg daily as a dietary supplement

2. vitamin B5 (pantothenic acid)

Supports energy metabolism and hormone production.

Sources: Pulses, sweet potatoes, broccoli
Dosage: 1 capsule of vitamin B complex daily

3. vitamin B6

Supports the synthesis of neurotransmitters and hormones.

Sources: Avocado, turkey meat, pistachios
Dosage: 1 capsule of vitamin B complex daily

4. zinc

Strengthens the immune system and supports hormone balance.

Sources: Pumpkin seeds, chickpeas, sesame seeds
Dosage: 15-30 mg daily

5. magnesium

Promotes muscle relaxation and reduces stress.

Sources: Dark leafy vegetables, almonds, dark chocolate
Dosage: 200 mg magnesium bisglycinate daily

Herbs against stress: natural support through adaptogens

Adaptogenic herbs are natural plant substances that help the body to cope better with stress and regain balance. They have proven to be effective for centuries and are ideal for supporting adrenal insufficiency.

1. ashwagandha

Effect: lowers cortisol levels and reduces stress
Dosage: 125-250 mg daily

2. rhodiola rosea

Effect: Promotes relaxation and increases mental performance
Dosage: 360-600 mg 1% Rosavin standardized extract

3. ginseng (Siberian and Panax)

Effect: Increases energy and improves stress tolerance
Dosage: 250-500 mg powder extract 1-3 times daily.

Adaptogens should be taken regularly for at least three months in order to develop their full effect. They are available as capsules, powder or tea.

Sources (in English):

Allen, L. V. Jr. (2013, January-February). Adrenal fatigue, International Journal of Pharmaceutical Compounding, 17(1):39-44

Bonnecaze, A. K., Reynolds, P. & Burns, C. A. (2017, December). Stress-Dosed Glucocorticoids and Mineralocorticoids Before Intensive Endurance Exercise in Primary Adrenal Insufficiency. Clinical Journal of Sport Medicine: Official Journal of the Canadian Academy of Sport Medicine, 19, doi: 10.1097/JSM.0000000000000540

Hahner, S. & Allolio, B. (2005, November). Management of adrenal insufficiency in different clinical settings. Expert Opinion on Pharmacotherapy, 6(14):2407-17, doi: 10.1517/14656566.6.14.2407

Gatta, B. & Tabarin, A. (2006, September). [ Adrenal insufficiency]. La Revue du practicien, 56(13):1465-72; quiz 1498

Oelkers, W., Diederich, S. & Bähr, V. (2001, April). Therapeutic strategies in adrenal insufficiency. Annales d'endocrinologie, 62(2):212-6

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