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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.
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.
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.
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.
Women can be particularly sensitive to hormonal changes caused by adrenal insufficiency.The following symptoms are common:
Adrenal insufficiency also leads to hormonal imbalances in men, which manifest themselves in various physical and emotional symptoms.Here are the most common signs:
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
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.
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.
Medical examinations are essential for a sound diagnosis. Your doctor can determine various blood values to check the function of your adrenal glands:
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
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.
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.
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.
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.
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.
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.
Supports the production of cortisol and strengthens the immune system.
Sources: Bell peppers, broccoli, oranges, strawberriesDosage: 1000 mg daily as a dietary supplement
Supports energy metabolism and hormone production.
Sources: Pulses, sweet potatoes, broccoliDosage: 1 capsule of vitamin B complex daily
Supports the synthesis of neurotransmitters and hormones.
Sources: Avocado, turkey meat, pistachiosDosage: 1 capsule of vitamin B complex daily
Strengthens the immune system and supports hormone balance.
Sources: Pumpkin seeds, chickpeas, sesame seedsDosage: 15-30 mg daily
Promotes muscle relaxation and reduces stress.
Sources: Dark leafy vegetables, almonds, dark chocolateDosage: 200 mg magnesium bisglycinate daily
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.
Effect: lowers cortisol levels and reduces stressDosage: 125-250 mg daily
Effect: Promotes relaxation and increases mental performanceDosage: 360-600 mg 1% Rosavin standardized extract
Effect: Increases energy and improves stress toleranceDosage: 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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