Stress and Adrenal Fatigue

This week I want to talk a little about the stress response. My goal is to give people a little information about how to recognize and hopefully reduce what is a largely unavoidable consequence of living.
Ever since the beginning, humans have been exposed to stress. Through the Milena humans have adapted in a manner that gives them an advantage for survival. The stress response and all the physiological events that take place can give us superhuman strength, increased stamina, improved sensory ability and enhanced problem solving abilities. These increased abilities come at a price however and if exposed to the stressful stimulus for too long the body begins to degrade and all advantages are lost to beyond the point that was previously considered normal.
Let us first differentiate between two types of stress. First there is "good" stress, called Eustress. This type of stress is when the body is pushed outside of its normal comfort zone for positive results. Examples of this are weightlifting or exercising. The stress placed on the body causes it to build and become stronger. Eustress may also be mentally challenging work that results in accomplishment and contributes to a sense of well being. The second type of stress is Distress, or "bad stress". This type of stress is when the person is unable to adapt to the challenges places upon them. While eustress is generally considered good and distress bad, both of these in excess are damaging to the body. Lets talk about how the body responds to stress.

The Stress Response

The body uses two major systems to communicate with itself. One is the nervous system (electrical) and the other is the endocrine system (chemical).  Each of these systems can influence and regulate the other.
The nervous system is divided into two major systems; the sympathetic also known as the "fight-or-flight" and parasympathetic known as the "rest-and-digest".
     
     Fight or Flight     This response system, and those that it affects, is designed to do exactly what the name implies; either stay and fight whatever is threatening us or turn and run like the wind. Both of these responses will require largely the same things of the body. When this system is triggered, usually by something we see or hear or perceive to be a threat, the body will respond with the following.

• Increased heart rate
• Increased respiration rate
• Reduced blood flow to non-essential functions such as digestion
• Increased blood flow to muscles, brain and lungs
• Reliance on intuitive behavior
• Freeing glucose from storage in fat and liver for muscles
• Dilation of pupils
• Erectile inhibition
• Inhibition of immune function

A response to this may be rapid heart rate and breathing combined with a sudden rush of energy and a sudden hyper-focusing on one particular stimulus. The cost is reduced awareness of what else may be going on around you, sudden dry mouth and a subsequent feeling of a "crash" after the stressful event. This "crash" is very similar to what is experienced a short time following the consumption something very sweet


     Rest and Digest     This nervous system is generally engaged when we are calm and in a safe place. Characteristics of the system include the following.

• Increased salivation
• Reduced heart rate
• Increased digestion
• Reduced blood to extremities (arms and legs)
• Increased elimination of urine and feces

A response of this system may look like your relative sitting in the recliner chair after a large Thanksgiving meal. Belly full (making noise), slow breathing (snoring) and a blanket over the legs (shunted blood from extremities).
 

The problem with stress is when we encounter too much of it and the body does not have the time or tools to recover. Stressful events in a typical day include:

• Too little rest
• Driving
• Finances
• Interpersonal relationships
• Arguements
• Traffic
• Poor diet
• Drugs (Caffeine, alcohol, etc..)
• Illness
• Pain
• Fear (crime, traffic, children)

In addition to the Fight-or-Flight response mentioned above, the body responds in another way to stress, and that is through the release of cortisol (endocrine system). This chemical hormone is released as a necessary component of this response. Cortisol is a normal part of the body. It is crucial in the establishment of our daily rhythm. Generally cortisol is highest in the morning and acts as a stimulus for waking. Then, throughout the day, the level of this chemical gradually diminishes. As the level of cortisol declines, so does our energy, to what is finally a low point in the evening, and hopefully, we go to bed. Now, anytime we encounter a stressful event the body releases a little cortisol from the adrenal glands to help compensate. This release gives us a little boost and we have the extra to deal with whatever stressed us. The problem arises when the body is constantly asked to release this cortisol. Several things occur when we are placed in a state of elevated and chronic stress . The increased levels of cortisol inhibit the immune system from functioning. A reduced immune function will increase the chances of illness and can dramatically affect the long term risk of things like cancer. This constant demand for cortisol drains the adrenal glands to the point of fatigue and possible exhaustion.
Adrenal fatigue will have symptoms such as:

• Difficulty waking in the morning (from reduced morning cortisol)
• Unrestful sleep
• Difficulty getting to or staying asleep
• Craving for salt or sugar
• Mid-day fatigue (esp. 2-4pm)
• Increased evening energy (second wind)
• Not sick for a long time or sick all the time
• Increased seasonal allergies
• PMS (mood swings, cramps)

The adrenal glands are fairly robust glands and take a while to drain. Most will not notice the first symptoms until sometime in their late 20's and thereafter. By that same regard however it means that they also take some time to restore. The good news is that there are many things that you can do to help. Reducing stress or at the very least ones perception of stress. Providing the adrenals with all the necessary nutrients to rebuild and restore themselves. Additional supplements and nutrients can accelerate the process and diminish symptoms of the fatigue. Among the basics are adequate sleep, healthy food and adequate vitamins and minerals. Make sure to keep you sugar and caffeine to a minimum and when you are tired  , especially in the evening, don't go to the freezer for that bowl of ice cream, go to bed. If you absolutely must have a desert then do so at least two hours before going to sleep. Sugar (also alcohol) before bed is a fantastic recipe for a very un-rested slumber.
The complexity of this system provides us with many ways to treat. Adrenal support is a part of almost every patients treatment protocol, the specifics are, of course, tailored to the individual and their own personal health goals.
As always, your comments and stories are welcome. Be well, be happy and be good to one another.