Stress and adrenal fatigue

What is adrenal fatigue? Balanced nutrition is essential to maintaining overall good health, but it can also affect your capacity to cope with stress and adrenal fatigue. You may be going through a period of stress that is affecting your nervous system. Then, it would help if you had more nutrients, particularly the B vitamins and calcium. The latter is needed to counteract the lactic acid produced by your tense muscles.

Eat a variety of foods to ensure you get all the nutrients you need to stay healthy. These include vitamins, minerals, amino acids (from proteins), essential fatty acids (from vegetable oil, nuts, seeds, and oily fish), and energy from carbohydrates, protein, and fat. While most foods contain more than one nutrient, no one provides adequate amounts of all nutrients. Try to maintain a diet of primarily whole (unprocessed) foods. Avoid caffeine (coffee, tea, cola, chocolate), which can cause nervousness and inhibit sleep if you consume too much. Caffeine triggers a fight-or-flight response in your body and depletes your B vitamins, which are essential for coping with stress. Alcohol also depletes your body’s B vitamins, disrupts sleep, and impairs your judgment or clarity of thought. Avoid sugar. It provides no essential nutrients and can cause an immediate “high” followed by a prolonged “low.”

Studies of stress and adrenal fatigue

Studies have shown that the body depletes its nutrient stores when under stress, particularly protein, B vitamins, and vitamins C and A. A deficiency of magnesium, which helps muscles relax, has been linked to “Type A” or high-stress personalities. Every muscle we hold in tension, often for years and even when asleep, consumes energy, B vitamins, vitamin C, calcium and magnesium – to name a few. If you are under prolonged stress or are at risk for hypertension, consume foods high in potassium, such as fresh orange juice, squash, potatoes, apricots, limes, bananas, avocados, tomatoes, and peaches. It would help if you also increased your calcium intake. It contains poppy and sesame seeds, yoghurt, cheese, tofu, almonds, and chickpeas.

Since every person is unique, nutritional needs vary to some degree. Changing your diet and establishing healthy eating habits will probably take several months. Experimenting and taking the time to reform your eating will have very positive immediate and long-term effects. Choose foods you enjoy and try to make meals pleasurable. Eat a relaxed dinner. Continue your healthy diet and supplements even after the period of stress has passed. Maintaining optimal health through good nutrition, exercise, and effective stress management is the goal.

HOW DOES STRESS CONTRIBUTE TO HEALTH PROBLEMS?

The stress response triggers high levels of the hormones adrenaline and cortisol. Our body produces those regardless of the type of stress experienced. It may vary from emergencies (an impending car accident, for example) to slower-acting stresses (such as pressure at work, traffic jams, drinking coffee or alcohol).

These stress hormones use significant amounts of vitamin C, B vitamins, magnesium and zinc. It means that, for example,

• Vitamin C and zinc are not sufficiently available for collagen production, which keeps skin clear and enables white blood cells to fend off infections.
• B vitamins are not fully accessible for energy production and mental function;
• Calcium absorption is blocked, leading to osteoporosis.
• Oestrogen dominance leads to PMS, fibroids and breast cancer.

Stress signals the adrenal glands to produce adrenaline, accelerating ageing. The effects of long-term stress are even more insidious. The pituitary, adrenals, pancreas, and liver continually pump out hormones to control blood sugar, and levels of the anti-ageing adrenal hormone, cortisol, start to fall.

Diet

A well-balanced diet is crucial for preserving health and reducing stress. Certain foods and drinks act as powerful stimulants to the body and directly cause stress. Although quite pleasurable in the short term, this stimulation can be harmful in the long run.

Caffeine

Coffee, tea, chocolate, Coke, and Red Bull contain it. Caffeine causes the release of adrenaline, thereby increasing stress levels. In moderation, coffee can increase alertness, muscle, nervous system, and heart activity. Consuming too much caffeine has the same effect as long-term stress. Be careful when reducing coffee or caffeine consumption. Abruptly cutting caffeine off can result in withdrawal symptoms. Reduce consumption slowly over time.

Alcohol is a significant cause of stress.

The irony of the situation is that most people turn to drinking to combat stress. But, in actuality, they make it worse by consuming alcohol. Alcohol and anxiety, in combination, are quite deadly. Alcohol stimulates the secretion of adrenaline, resulting in problems such as nervous tension, irritability and insomnia. Excess alcohol will increase fat deposits in the heart and decrease immune function. Alcohol also limits the ability of the liver to remove toxins from the body. During stress, the body produces several toxins, and without liver filtration, these toxins continue to circulate, resulting in severe damage.

Smoking

Many people use cigarettes as a coping mechanism. Smoking seems to relieve stress in the short term, but it is very harmful in the long term. Its disadvantages far outweigh its short-term benefits. Cigarette smoking is responsible for various cancers, hypertension, respiratory illness and heart disease.

Sugar

Sugar has no essential nutrients. However, it provides a short-term energy boost, resulting in adrenal gland exhaustion. Moreover, it can result in irritability, low concentration, and depression. Moreover, high sugar consumption puts a severe load on the pancreas. There is an increasing possibility of developing diabetes. Keep your blood sugar constant. Do not use sugar as a “pick me up.”

Salt

Salt increases blood pressure, depletes adrenal glands, and causes emotional instability. Use a salt substitute that has potassium rather than sodium. Avoid high-sodium junk foods, such as bacon, ham, pickles, and sausage.

Fats

Avoid foods rich in saturated fats. Fats cause obesity and put unnecessary stress on the cardiovascular system. However, essential fatty acids in nuts, seeds, and oily fish are very beneficial.

Eating a meal high in complex carbohydrates triggers the release of the brain neurotransmitter serotonin, which soothes you. Good sources of complex carbohydrates include brown rice, wholemeal pasta, potatoes, wholemeal bread (unless avoiding wheat), oats, rye and barley.

Eating food High In Fibre can result in cramps and constipation. Eat more fibre to keep your digestive system moving. Your meal should provide at least 25 grams of fibre per day. Fruits, vegetables and grains are excellent sources of fibre.

Eat More Vegetables. Your brain’s production of serotonin is sensitive to your diet. Eating more vegetables can increase your brain’s serotonin production. This increase is due to improved absorption of the amino acid L-Tryptophan. (Vegetables contain the natural, safe form of L-Tryptophan.) Meats contain natural L-Tryptophan, but when you eat meat, it has to compete with so many other amino acids for absorption that it loses out. The net result is that you get better absorption of L-Tryptophan when you eat vegetables.

Bibliography for stress and adrenal fatigue

Wilson J Adrenal Fatigue – : The 21st Century Stress Syndrome. Smart Publications, 2001.

David S, Stewart A. Nutritional Medicine. Pan Books, 1987.