Understanding adrenal fatigue
FEATURED RECIPE
Greens & Grains Scramble
Ingredients
- 4 large eggs, beaten
- 1 TBSP milk
- ¼ tsp kosher salt
- 2 TBSP extra-virgin olive oil
- 1 green onion, whole, finely chopped (about 1 TBSP)
- 2 cloves garlic, minced
- 1 heaping cup well-packed chopped leafy greens
- ½ cup cooked whole grains
- 1 TBSP chopped fresh chives
- Freshly ground black pepper
- Flaky salt
Instructions
In a large bowl, whisk together eggs, milk, and kosher salt; set aside. Heat 1 TBSP olive oil in pan over medium heat. Add onion and garlic; sauté until soft (1-2 minutes). Add greens, grains, and remaining 1 TBSP olive oil. Sauté until the greens are wilted and the grains warmed through (3-5 minutes). Decrease heat to low and pour in egg mixture, gently stirring to combine. Continue stirring until they’re softly scrambled (2-3 minutes). Remove from heat, stir in chives, and season with salt & pepper. Serve hot!
Recipe & photo from Epicurious
Learn an easy method for cooking whole grains.
One Small Thing
Hypothalamic-Pituitary-Adrenal Axis
In the presence of a chronic stressor, the hypothalamus releases Corticotrophin Releasing Factor (CRF), which travels to the pituitary gland, which in turn sends Adrenocorticotrophic Hormone (ACTH) to the adrenal glands. The adrenal cortex then releases Cortisol, which mobilizes glucose stored in the liver, providing energy to deal with the stressor.
For a complete review of the HPA Axis: Simply Psychology.
Adrenal Fatigue: Is It Real?
Always tired? No energy? Can’t focus? If you go to your doctor and undergo testing without finding an answer, frustration is understandable. People want answers. Adrenal fatigue is an explanation that has recently grown in popularity. But is it real?
First let’s review. We have two adrenal glands, one atop each kidney. Part of the endocrine system, they produce hormones, including cortisol, aldosterone, and adrenaline. Some of the functions adrenal hormones help regulate are metabolism, immune response, blood pressure, and stress response.
Adrenal insufficiency occurs when the adrenal glands do not make enough of their hormones. Primary insufficiency (Addison’s Disease) is rare. Secondary insufficiency is more frequent, but not common. It occurs when, for a variety of reasons, the pituitary gland fails to signal the adrenal glands to make enough cortisol.
Unlike adrenal insufficiency, adrenal fatigue is not a medically recognized diagnosis. That is not to say that the symptoms people experience are not real!
The theory of adrenal fatigue is that chronic stress exposure leads to the adrenal glands falling behind on cortisol production, that they can’t keep up with perpetual state of fight or flight. Adrenal glands do not run out of cortisol, and they continue to produce more in times of stress.
Chronic stress is certainly a problem, and it’s always expanding! 47% of Americans report an increase in stress levels since the start of the Covid pandemic. A 2022 poll found that 76% of adults had experienced health impacts due to stress in the prior month.
Seeking out additional rules to improve adrenal function could actually increase stress! Rather than do that, stick with simple recommendations that address overall health. Luckily, lifestyle recommendations for stress management echo and complement other general guidelines.
Plan ahead to include meals that can be healthy and low stress. Cook extra vegetables and whole grains on a night you have time to cook. Use them for nearly effortless meals on nights you have less time or energy, or more stress! The featured recipe is a great example. Other ideas include stir- fries, soups, pasta salad, or pizza on a whole-grain flatbread.
At their core, “Adrenal Fatigue Diet” recommendations are remarkably similar to general healthy diet guidelines, such as those promoted in USDA’s MyPlate or AICR’s New American Plate. Limit added sugars and processed foods; consume a variety of high fiber plant foods. Exercise is also important.
Unfortunately, many sources promoting the adrenal fatigue theory are also selling something! They may promote books, supplements, or diet protocols. Before you fork over your hard-earned money, consider this question: If stress is the cause of alleged adrenal fatigue, why not address the stress? In addition to a balanced diet and regular exercise, stress management strategies include getting adequate sleep, practicing meditation, and seeking work/life balance.
What About Adaptogens?
Many proponents of the adrenal fatigue theory also promote (or sell) adaptogens.
Adaptogens have been used for thousands of years in Eastern medicine and comprise many types of herbs, roots, and fungi (mushrooms). Defining characteristics include:
- Non-toxicity at normal doses.
- Support the body’s ability to cope with stress.
- Help the body return to its stable state.
The FDA does not regulate adaptogens or any herbal supplements (or even vitamin & mineral supplements). If you choose to try any adaptogen, be sure to look for third party verification. Common third-party verifications include National Science Foundation (NSF) and US Pharmacopeia (USP).
Regardless of the symptoms that lead you to consider adaptogen use, don’t forget to address any underlying issues.
Bottom Line: Do your whole body a favor! Eat a balanced diet, be physically active, and address your stress.
Selected Sources & Further Reading
- American Institute for Cancer Research: New American Plate
- American Psychology Association: “Stress in America 2022.” (2022 Oct)
- Harvard Health Blog: “Is adrenal fatigue ‘real’? (2020, Jan 29)
- Harvard School of Public Health: Stress and Health (2021 Oct)
- Healthline: “What is Adrenal Fatigue?” (2021, Aug 16)
- Healthline: “Adrenal Fatigue (AF) Diet.” (2021, Oct 1)
- UCLA Health: “What are adaptogens and should you be taking them?” (2022, Feb 16)
- USDA MyPlate: myplate.gov
Published: October 2023
