Adrenal Fatigue: Studies Show Promising Natural Remedies

adrenal fatigue The adrenal glands, also known as the “stress glands”, are a pair of vital organs about the size of a walnut that are nestled on top of each kidney. They provide life-giving hormones such as adrenalin, cortisol, estrogen and testosterone. New studies are showing natural vitamins and minerals that can support adrenal health.

Adrenaline is made in response to emotional or physical stress: It works to prepare the body for stress by increasing the heart rate and directing energy to the muscles.   Cortisol affects metabolism, immunity and blood sugar levels. The adrenals make many other hormones, including estrogen and testosterone, and in fact they take over the production of these after middle-age.

Too much or too little adrenal hormones can result in adrenal fatigue, muscle tension, irritability, poor focus, insomnia, depression, arthritis or blood sugar imbalances. Research studies are discovering that the B vitamins, vitamin C and magnesium have the ability to support adrenal function, overall health, and reduce the symptoms of stress.

B Vitamins

Vitamin B-5, also known as pantothenic acid, is used by the adrenal gland as a key component to manufacture its hormones and a deficiency of B-5 can result in impaired adrenal function. In a study from a Russian medical journal, the researchers examined the effects of vitamin B-5 and found that one single dose had a significant effect on the adrenals by increasing hormone production and gland functioning.

Folic acid (vitamin B-8) and cobalamin (vitamin B-12) have also been studied for their effects on adrenal health. To do this, researchers from the Dept. of Medicine in Lund Sweden injected cortisol into 30 healthy young males for only four days and found that their levels of B-8 and B-12 were significantly depleted.

These findings show that in the presence of excess stress hormones, B vitamins are removed from the body.  Foods and supplements high in B vitamins can reduce the effects of stress.

Because all the B vitamins work together as a team, it’s important to take a supplement that contains them all in a complex,  to avoid  creating deficiencies in any not taken.

The full B complex includes Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin or nicotinic acid), Vitamin B5 (pantothenic acid), Vitamin B6 (pyridoxine), Vitamin B7 (biotin), Vitamin B9 (folic acid) and Vitamin B12 (cobalamin).

Foods high in B complex vitamins include nuts, seeds, eggs, berries, meat, organ meat, fish, poultry, whole grains and leafy vegetables.

Vitamin C

The adrenal glands are “endocrine glands” – meaning one of those that produce hormones and put them directly into the bloodstream to be carried to target organs a distance away. From the journal “Endocrine Research” comes a review of vitamin C and its effects on adrenal function.

The researchers note that the highest amounts of vitamin C in the body are found in the adrenals and the vitamin is used to make all of the adrenal hormones. When one is faced with stress, vitamin C is rapidly used up to make cortisol.  From a review of cell culture studies and other research, they conclude that vitamin C deficiency creates lowered adrenal hormones; an inability to keep them stored, and impaired adrenal cell health. Vitamin C is another crucial one to take for adrenal health.

Magnesium

From the journal “Medical Hypotheses” comes an article called “Rapid Recovery from Major Depression Using Magnesium Treatment”. The writer notes that magnesium deficiency can be caused by eating processed foods, by the action of the stress hormones (which push magnesium out of the cells), and from consuming an improper ratio of calcium to magnesium in the diet. Case histories are mentioned that show recovery from major depression in less than seven days by using 125 mg. to 300 mg. of magnesium with each meal and at bedtime.

Moderate Exercise

A study from the journal “Expert Review of Endocrinology Metabolism” reviewed the role of exercise as a modifier of stress. The study notes that emotional, environmental and other stresses can have long lasting ill effects on one’s health, and that regular amounts of moderate daily exercise (in combination with good nutrition) can enhance and improve the treatment of stress-related health problems. Because fatigue goes along with adrenal issues, it’s best to pick those times during the day when one’s energy is at high points to do some exercise.

General Adrenal Health Tips

Some good general tips for supporting the adrenals would be to reduce sugars, desserts, fast foods, caffeine, unhealthy oils and fried foods in the diet. Focus on salads, vegetables and healthy proteins like fish, turkey and grass-fed beef. Include oils like olive oil, coconut oil, flax oil, walnuts, pecans, pumpkin seeds and avocados. Get some time outside in the sun each day and do some walking or other moderate exercise daily.

This health news is shared with you by Nutrition Breakthroughs, a provider of nutrition articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the original calcium and magnesium based natural sleep aid Sleep Minerals II. Because the minerals in Sleep Minerals II are in a highly absorbable softgel form, they also help with stress relief, relaxation, restless leg syndrome and more. For more information, visit the Sleep Minerals II page.

 

References: Rapid recovery from major depression using magnesium treatment – http://www.ncbi.nlm.nih.gov/pubmed/16542786

Vitamin C is an important cofactor for both adrenal cortex and adrenal medulla – http://www.ncbi.nlm.nih.gov/pubmed/15666839

Stress and the neuroendocrine system: the role of exercise as a stressor and modifier of stress – http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953272/

Pantothenic acid and adrenal function – http://www.altmedrev.com/publications/16/3/263.pdf

4 Ways to Vastly Improve Sleep Quality – From Natural News

improve sleep quality, fall asleepBy Angela Doss

(NaturalNews) Too much stress and too little sleep is the fool-proof recipe for declining long-term health — including a weakened immune system, impaired cognitive/memory function, heart disease, mood disorders, and premature aging, among others. And it’s a true, albeit unfortunate, story for too many these days.

Most people require between eight and ten hours of sleep each night, but they are far from getting it. Even those who do achieve close to that amount of sleep still may not feel fully rested and alert. For a good night’s rest that leads to optimum functioning and alertness, the following best practices can help.

Create a sleep sanctuary

Today’s widespread use of electric lights so disrupt the body’s natural circadian life rhythms that, when it’s time for sleeping, you should do so in complete darkness. Even a small amount of light can penetrate the optic nerve and thereby trigger the pineal gland which regulates the production of melatonin, a hormone involved in the body’s waking and sleeping patterns. For this reason, wearing a sleeping mask or installing black-out drapes over windows may prove essential to achieving the best quality rest possible. No light should enter the room. Night-lights should be avoided when possible, and clocks or clock-radios should be covered to prevent glow.

Consider the room’s temperature too. Scientists favor cooler temperatures, observing that they appear more harmonious with a person’s natural temperature drop, which brings the body to its lowest temperature just a few hours after falling asleep. Somewhere between 60 and 68 degrees is ideal, but temperatures higher than 70 degrees are not recommended. Wearing socks to bed can also help increase the cozy factor, while encouraging uninterrupted rest. Remember, too, that your bedroom is a sanctuary, and mixing television, work or other non-sleep-related activities can make the environment less conducive to sleeping.

Manage food and fluid intake

Watching what you eat and drink before bedtime can make the difference in a restful night’s sleep. Balance your fluid intake before bedtime in a way that allows you to be hydrated without having to wake up during the night to visit the restroom. Depending on your particular tolerance, alcohol, caffeine and other drugs (prescription and over-the-counter alike) may cause sleep disturbances and should be limited, or even avoided altogether.

Caffeine is not metabolized efficiently and its effects can linger in the body; whereas alcohol’s drowsy effects wear off quickly, causing you to wake and have difficulty falling asleep again. It may also prevent you from entering the deeper stages of sleep, where most healing occurs.

Eat only a light meal for dinner, avoiding foods to which you might be sensitive, like sugar, grains and pasteurized dairy, as they can lead to gastrointestinal issues such as bloating, gas, and congestion. Late night snacks are not recommended, due to their tendency to elevate blood sugar, delay sleep and encourage a hypoglycemic effect during the night.

Stick to a routine

Set a bedtime routine, and start early. This may include a relaxing activity, like taking a hot bath, sitting in a sauna, getting a massage or reading a light book (nothing too stimulating). Whatever your pleasure, be sure you’re in bed early to best support your body and even maximize its natural detoxification processes. Staying up late can cause toxins to back up into the liver, whereas the hours before midnight are most beneficial for healing. Being in bed by 9 p.m. each night is recommended.

Wake up naturally

If you must use an alarm clock to wake, avoid those with harsh or loud alarms. The body does best when it is woken from slumber easily and naturally — meaning when it is rested — rather than startled out of deep dreaming by the sudden stress of an obnoxious alarm. When your sleep is truly restful, using an alarm to wake up may no longer be necessary. Establishing a consistent bedtime and waking time (meaning weekends too) can assist your body in achieving a healthy rhythm, making it easier to fall asleep at night and wake up naturally each morning.

 

Article Source: http://www.naturalnews.com/039819_sleep_quality_dreaming_waking_up.html