Keeping Up with Adrenal Health

The stress of modern everyday life is enough to wear even the healthiest of people down over time. Daily stressors such as a busy lifestyle, as well as more intense stress, such as a fight with a loved one, trouble at work, or a physical injury can take a toll on the adrenal glands. Frequent and intense stress can overstimulate the adrenal glands, and in time, cause them to become ineffective at regulating the body's hormone levels. This is known as "adrenal dysfunction" and "adrenal fatigue." Like with many kinds of fatigue, there may be a variety of symptoms, including constant weariness, inability to cope with stress, recurrent infections, irritability, cravings for sweet foods, and more. Adrenal fatigue is complex and symptoms should be discussed with Dr. Bossio. The treatment for adrenal fatigue requires a comprehensive, full-body diagnostic approach.

Here are 5 ways that you can help support your adrenal glands:

1. Load-up on nutrients, especially Vitamin C. A healthy, balanced diet of whole foods is an important part of maintaining adrenal health, and will have the greatest impact on adrenal health long-term. Stick to a diet that is rich in whole fruits, vegetables, whole grains and legumes. The adrenal glands rely on B and C vitamins, zinc, magnesium, and quality proteins for optimal health and function.

2. Work it out! Like a healthy diet, daily aerobic exercise is essential to maintaining adrenal health and reversing adrenal fatigue. Adding a strength training regimen, on a bi-daily basis, will help your body to more appropriately respond to stressors throughout the day. Exercise also helps build up your body's defense to stressors, making them easier to deal with internally. Depending on your level of adrenal health, it is really important to plan this with your Dr. Bossio. You may need to slowly ease into an exercise program!

3. Keep stress at bay. Stress management is vital when it comes to restoring adrenal health. Try integrating some simple stress reduction techniques into your daily activities, such as deep breathing or meditation. Find a technique that calms you and easily works into your daily schedule.

4. Relax. You deserve it and your body craves it. Take 15 to 30 minutes each day to relax. Try deeper bouts of meditation, or if you sit for extended periods of time during the day, fill this time with soothing music and simple stretches that will loosen your body and realign your back.

5. Make beauty sleep a priority. Sleep is vital for health. Your adrenal glands are constantly working throughout the day, and need time to recharge in order to avoid exhaustion. You can help regulate your body's internal clock by sticking to a regular bedtime. Choose a bedtime that allows your body enough time to fully recharge, leaving you refreshed - not groggy - when you wake.

Resources

Adrenal Fatigue Explained. The American Association of Naturopathic Physicians.

Murray, N.D., Michael, and Pizzorno, N.D., Joseph. 2012. New York, NY: Atria Paperback. The Encyclopedia of Natural Medicine.

Image Attribution: Frazao/bigstock.com

Ginseng

A root that resembles a little human body complete with two arms and legs, ginseng is one of the most popular herbs in the United States. Ginseng root has been prized in traditional Chinese medicine for thousands of years, and often is combined with other herbs to bring long life, strength and wisdom to anyone who takes it. But not all ginseng is created equal. Asian, Chinese and Korean ginseng are the same plants, however American ginseng is a relative of the Asian varieties. All of these varieties contain ginsenosides, which researchers think may be the root's most active ingredients. Traditionally, ginseng has been used to support overall health and boost the immune system. Ginseng is also thought to strengthen the body against viruses, and aid in recovery from illness. Although more study is needed, ginseng holds promise in reducing the risk of some types of cancers, slowing down or stopping the growth of tumors, improving symptoms of heart disease, lowering "bad" LDL cholesterol levels, while raising "good" HDL cholesterol levels, lowering high blood pressure and blood sugar levels, increasing alertness, and improving mental and physical performance. It is also widely accepted as helpful in boosting sexual performance. Some studies suggest that it may increase sperm production and motility, as well as decrease erection problems and symptoms of menopause. For adrenal health, ginseng is often utilized as an adaptogen, which is thought to help the body deal with physical or mental stress. Ginseng carries with it a possibility of interaction and intolerance, and may cause nervousness or sleeplessness, especially when combined with caffeine. To avoid complications, consult Dr. Bossio before adding ginseng to your health regimen.

Resources

Asian Ginseng. National Center for Complementary and Alternative Medicine.

Asian Ginseng. University of Maryland Medical Center.

Image Attribution: leungchopan/bigstock.com

Eleuthero (Eleutherococcus senticosus)

Sometimes referred to as Siberian ginseng, eleuthero is not a true ginseng at all. Like Asian and American ginseng varieties, eleuthero is thought to stimulate the immune system and help to lower blood sugar levels. It has traditionally been used to prevent colds and flu, support cognition and alertness, and to increase energy, longevity, and vitality. Eleuthero is an "adaptogen," which is thought to help the body cope with either mental or physical stress. Unlike true ginsengs however, eleuthero has different active ingredients, including eleutherosides and polysaccharides. Eleuthero root is woody, brownish, wrinkled and twisted, and is available as liquid / solid extracts, powders, capsules, tablets, and as dried or cut root for tea. It is often combined with other herbs and supplements to treat fatigue and cultivate alertness. Similar to other herbs like rhodiola, licorice, ginkgo, ashwagandha and Holy Basil, eleuthero may help manage cortisol distribution in the body and benefit adrenal health. Although this herb is generally considered safe, it could trigger side effects and interact with other herbs, supplements or medications. Be sure to talk to Dr. Bossio before taking eleuthero.

Resources

Siberian ginseng. University of Maryland Medical Center.

Eleutherococcus senticosus. NYU Langone Medical Center.

Image Attribution: Barbulat/bigstock.com