Are You Seeing “Adrenal Fatigue” Everywhere Right Now? Here’s What to Know
Your adrenals are the hat-like organs sitting on top of your kidneys that play a role in the body’s stress response. But is adrenal dysfunction really what’s behind your burnout?
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Reviewed by Dietitian Emily Lachtrupp, M.S., RD
Adrenal fatigue is a term you might hear tossed around when talking about the wear-and-tear of daily stress. In simple terms, it’s what some folks believe happens when your adrenal glands, those tiny hat-like organs sitting on top of your kidneys, get overworked from the relentless pressure and stress of our go-go-go lifestyle. As the adrenals start to lag, the thinking goes, you feel persistently tired and you just don’t feel like your sparkly self.
Related: 7 Science-Backed Ways to Relieve Stress in 10 Minutes or Less
It’s not officially recognized in the medical world, but adrenal fatigue is a way for us to put a name to that all-too-familiar run-down feeling that comes from juggling too much for too long.
If you are curious about what adrenal fatigue really means, what causes it and what you can do about it, you have come to the right place. We asked dietitians to share some insight about this trending topic to help set the record straight.
What Is Adrenal Fatigue?
Adrenal fatigue is a term that has been getting a lot of attention in the wellness world. And there is some debate about what it actually means. “While ‘adrenal fatigue’ isn’t an actual medical diagnosis, and it’s not an entirely accurate description of what’s happening, hypothalamic-pituitary-adrenal axis dysfunction and its symptoms are very much real,” says Melissa Groves Azzaro, RDN, owner of The Hormone Dietitian.
To learn more about what’s going on, we’ll have to back up to understand what hypothalamic-pituitary-adrenal axis dysfunction means.
The hypothalamic-pituitary-adrenal (HPA) axis is a complex network of interactions among three key components: the hypothalamus (a part of the brain), the pituitary gland (a small gland at the base of the brain) and the adrenal glands (located on top of your kidneys).
This axis plays a crucial role in managing your body’s response to stress. When it functions properly, it helps your body adapt to stress by regulating processes like digestion, the immune system, mood and energy. However, dysfunction occurs when this axis is overactivated or underactivated, potentially leading to a range of health issues, such as lasting fatigue, mood disorders and immune system suppression.
In simple terms, HPA-axis dysfunction is when this stress-management system is out of balance, leading to various health problems. This happens in two phases, explains Azzaro:
First phase: In response to chronic stress, the adrenals go into overdrive, producing high amounts of stress hormones, such as cortisol and DHEA (dehydroepiandrosterone).
Second phase: As your hypothalamus senses the high circulating stress hormones, it tells the adrenals to dial back production of these hormones. This is when you enter the burnout phase of adrenal dysfunction, which people refer to as “adrenal fatigue,” even though it’s not your adrenals that are tired, says Azzaro.
When someone is in this burnout phase (when adrenals are producing less stress hormones), they may feel constantly exhausted despite getting enough sleep, says Azzaro. “They often feel like they never really ‘wake up’ and are struggling to get through the day with low energy and motivation. They may feel overwhelmed and weepy,” she adds.
Causes of Adrenal Fatigue
Under normal circumstances, the adrenal glands secrete cortisol to help us manage stress. However, with unrelenting stress, these glands are forced to work overtime, which can impair their function. Low adrenal hormone production following a viral illness may be another cause of lasting fatigue, adds Azzaro.
Related: Are You Seeing "Cushing Syndrome" Everywhere Right Now? Here's What It Is & What to Know
Symptoms of Adrenal Fatigue
Despite the fact that the medical community doesn’t recognize the term “adrenal fatigue,” you may still be suffering from the effects of chronic stress. If you experience any of these symptoms, consult your health care provider to determine the root cause and treat it accordingly.
Tiredness and Fatigue
One of the most telling symptoms of adrenal health concerns is an overwhelming sense of tiredness and fatigue that doesn’t seem to go away with rest or sleep. This isn’t just the garden-variety weariness after a long day; it’s a bone-deep exhaustion that infiltrates every aspect of a person’s life, making even simple tasks seem herculean. Despite getting adequate sleep, you may wake up feeling just as tired as when you went to bed. This pervasive fatigue can significantly impair concentration, productivity and overall quality of life, leading to a frustrating cycle of unrefreshed rest and unproductive days.
Sleep Disturbance
Yes, you feel overwhelmingly tired throughout the day, but you still have difficulty falling asleep or staying asleep at night. This inconsistency in sleep patterns exacerbates exhaustion because you’re not getting good sleep quality. Consequently, this lack of restorative sleep not only perpetuates daytime fatigue but also contributes to a heightened sense of stress and irritability, fueling the cycle of adrenal strain.
Eating More Salty and Sugary Foods
Then there’s a distinctive desire for salt and sugar. As your body seeks quick sources of energy and electrolytes to compensate for the diminished adrenal function, it may ask for sugary or salty foods. Unfortunately, while satisfying these desires may offer temporary relief, overdoing it on sugary and salty snacks while skimping on more nutrient-dense options can lead to more energy dips and further exacerbate symptoms of adrenal fatigue by causing blood sugar swings and adding extra stress to the adrenals.
Poor Immune Response
Ongoing stress in adrenal fatigue can lead to a compromised immune system, making the body more susceptible to infections, colds and other illnesses. This occurs because adrenal insufficiency can dampen the body’s inflammatory response, which is essential to fight infections and help repair the body. Consequently, you may find that you’re sick more frequently or take longer than usual to recover from minor illnesses, adding yet another layer of strain to an already taxed system.
Treatment and Management of Adrenal Fatigue
Although adrenal fatigue isn’t a medical term, healthy lifestyle habits can help you get back on track. Under the guidance of a health care professional, here are some steps to consider:
Make lifestyle changes to reduce stress: Focus on reducing stress, which can look like a multitude of things. For example, create a more organized living and working environment to minimize daily frustrations. Set up personal and professional boundaries. Engage in hobbies or activities that bring joy and relaxation. Techniques such as deep-breathing exercises, yoga or tai chi can further reduce stress by calming the mind and fostering a sense of inner peace.
Practice sleep hygiene: “Proper sleep hygiene is essential for stress management and to promote better sleep. Establish a relaxing bedtime routine such as cutting off screens at least 30 minutes before bed, drinking warm tea and engaging in a relaxing activity like journaling, meditating or gentle yoga,” says Melissa Mitri, M.S., RDN.
Adjust your diet: Eating regular, balanced meals that include complex carbohydrates (like quinoa, sweet potatoes, legumes), B vitamins (found in whole grains and meats) and vitamin C (found in fruits and vegetables) can help nourish the adrenals, says Azzaro. Ask your health care provider about using adaptogenic herbs like ashwagandha, rhodiola, holy basil and eleuthero, which may help adrenals respond better to stressful situations, she says.
Add in exercise and physical activity: Incorporate regular exercise and physical activity into your daily routine, which boosts your physical health and mood. “Moderate-intensity exercise can also help support energy levels and more restful sleep,” says Mitri. “On the flip side, higher-intensity workouts like HIIT exercises are thought to worsen adrenal fatigue symptoms, as these types of workouts can increase cortisol and heighten the stress response.”
Seek out sunlight: Exposure to natural sunlight plays a crucial role in regulating our circadian rhythms, which in turn is pivotal in managing stress and supporting good energy levels during the day. Morning light exposure can help normalize cortisol levels, promoting a healthy wake-sleep cycle, in turn improving sleep quality. Head outside for 15 to 20 minutes each day, especially in the early hours of the morning.
Related: The Best and Worst Foods for Your Adrenal System, According to Dietitians
Diagnosis Adrenal Fatigue
It’s important to clarify that “adrenal fatigue” is a term that’s not recognized by the majority of the medical community. The concept suggests that prolonged stress can lead to the exhaustion of the adrenal glands, resulting in fatigue and other symptoms. However, scientific evidence supporting the existence of adrenal fatigue as a distinct medical condition is lacking.
“There is no standard test to correctly diagnose adrenal fatigue, as blood tests typically cannot detect mild declines in adrenal function,” Mitri explains. “Many current treatments for adrenal fatigue are not FDA-approved for effectiveness and are typically not covered by insurance. If you are experiencing several of these symptoms simultaneously, speak to your health care provider to get a full work-up including nutrient levels and other possible underlying causes.”
Medical professionals do, however, recognize conditions such as adrenal insufficiency and Addison’s disease, which are characterized by inadequate production of adrenal hormones, and these conditions have established diagnostic criteria. Diagnosis of adrenal issues typically involves specific blood tests that measure levels of hormones involved in the stress response, such as cortisol and ACTH. If you have unexplained fatigue or other health issues, consult a health care provider for a comprehensive evaluation.
The Bottom Line
Adrenal fatigue is a term used to describe impaired adrenal gland function, often as a result of chronic stress or an infection. While this isn’t a term recognized by the medical community, that doesn’t discount what you’re feeling. It is true that chronic stress can affect your health in a variety of ways, including causing poor sleep and fatigue. If you suspect you have what is referred to as adrenal fatigue, it is best to consult with a health care provider to address any concerns and determine the root causes of your symptoms.
EatingWell.com, April 2024
Read the original article on Eating Well.
