Archive for April, 2009

Ann writes:
I’m so busy with work at the moment and feeling really tired. I eat a good balanced diet and am sure I’ve got the basics covered. I’ve got no health issues (as far as I know) and take no medication but wake up in the mornings like I need another nights sleep. What can I do to boost my energy levels in a natural way?

Michelle replies:
Being really tired, especially when you wake up in the morning is often a sign of adrenal fatigue.  People with adrenal fatigue feel that they don’t really wake up until about 10 a.m., then 3 to 4 p.m. they can feel really low and after 6 p.m. and supper they feel great again.  Often they will get a second wind at 11 p.m. and feel they can stay up all night. I wonder if you also crave salty foods from time to time; can be lethargic; have lowered sex drive and ability to handle stress; experience premenstrual syndrome; feel that it takes you a long time to recover from an illness or trauma and if you feel light headed when standing up too fast.  Some or all of these symptoms may further point to adrenal fatigue.

The adrenal glands, which perch on top of the kidneys, are responsible for producing a number of hormones but the one we need to consider is cortisol.  Cortisol is a powerful anti-inflammatory hormone that assists in normalising blood sugar levels, as well as having an effect on moderating immune reactions and therefore inflammation. It is rising cortisol levels which help us wake up in the morning and eating also results in an increase in cortisol.  In people experiencing adrenal fatigue, cortisol levels don’t rise as high and drop faster than normal.

Cortisol makes sure there are adequate levels of glucose in the blood, but when the adrenal glands are fatigued, cortisol levels drop below normal and it becomes difficult for the body to maintain normal blood sugar levels.  Many people at this stage will overeat to compensate for their lagging energy, and become overweight.  Others turn to coffee or fast foods which have the effect of temporarily driving the adrenal glands, further depleating adrenal reserves.  It is interesting to note that even a temporary increase in cortisol in this case will cause fat to be deposited around the middle (the old spare tire nightmare!).  The solution is to make sure you have three meals a day, preferably spaced 5 hours apart, with a nutritious snack in between each main meal and that a combination of fats, proteins and starches are eaten together to provide a steady source of energy over a longer period as they are all converted into glucose at different rates which means less strain on the body.

Suggested supplements would be: Vitamin C as the more cortisol that is made, the more vitamin C is used.  As Vitamin C is water soluable it is quickly used up or excreted and should therefore be consumed a few times during the day, not all in the morning.  Vitamin E – as the manufacture of adrenal hormones generates free radicals.  Vitamin E has the function of absorbing and neutralizing the free radicals.  800 I.U are suggested.
Note that both Vitamin C and Vitamin E are blood thinners, so it may be necessary to reduce your anti-coagulant medications if taking these vitamins.
B vitamins – these are co-factors to several enzymes in the formation of adrenal hormones, and a B complex is suggested.  Minerals, especially Magnesium, which acts as a spark plug for the adrenals as well as Zinc, Manganese, Selenium, Molybdenum, Chromium, Copper and Iodine among others would be of benefit.  Herbs such as licorice root which enhances energy, endurance and vitality, reduces the symptoms of hypoglycaemis and fortifies cortisol levels, may be used.  Siberian Ginseng is another great herb which supports and rejuvenates adrenal function, increases resistance to stress, counteracts mental fatigue, increases energy levels, reduces lethargy, normalizes blood sugar as well as improving the absorption of B vitamins and reducing Vitamin C loss.

Another things to consider are exercise, laughter and learning to stand up for yourself  i.e. by saying “No”, taking time out for you and consciously minimizing stresses, as adrenals don’t heal from fatigue unless they are given the opportunity to rest.