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How to Fix the Adrenal Body Type - Dr. BergVitamin B for adrenal gland function -
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Ashwagandha, Panax Ginseng, and Rhodiola are well-known adaptogenic herbs that help support stamina and athletic performance, increase energy and reduce fatigue, help a person stay calm and cope with stress effectively, support positive moods, support healthy cognition and memory, and support healthy sleep patterns.
Biologically active B-complex vitamins, including methylcobalamin and pyridoxalphosphate, are required for carbohydrate metabolism, adenosine triphosphate ATP production, tissue respiration, processing amino acids proteins and fats, nucleoprotein and myelin synthesis, cell reproduction, normal nerve cell activity, and DNA replication.
If you are suffering from inflammation, it might not be a vitamin deficiency; it is important to be aware that simple dietary or vitamin supplements might not be enough. Vitamin B complex benefits have proven to improve health, but may not be enough for all issues. Chronic inflammation can be debilitating and should not be taken lightly.
If you believe that you are suffering from chronic inflammation, you should consult your doctor immediately to find out what is happening to you. There is a defined system which regulates our response to stress. The NeuroEndoMetabolic NEM Stress Response is a description of the mind-body relationship that is responsible for our reactions to stress.
When we experience stress, one of the most important hormones that our bodies release is called cortisol. When this particular hormone is released, blood-sugar rises, blood vessels constrict, and digestions grinds to a halt as the body becomes ready for action.
Cortisol is produced in the adrenal glands which operate as the last part of our hypothalamic-pituitary-adrenal HPA axis. Vitamin B complex benefits you in this aspect because it helps to regulate cortisol levels.
Once we have secreted high levels of cortisol from our adrenal glands and it is not given a chance to dissipate, it is extremely easy to fall into a state of perpetual anxiety which in turn triggers further production of cortisol until the adrenal glands reach a state of adrenal exhaustion. It is easy to see the cyclical nature of this problem.
Vitamin B complex is often used in the mental health field to help people with mood disorders because of its role in lowering cortisol and thus combating stress. This is a perfect place to consider how incorporating vitamin B complex can benefit you and your adrenal fatigue.
AFS results in a multitude of symptoms which range anywhere from improper nutrient uptake to chronic pain and lethargy. If it is possible, incorporate a routine of vitamin B complex supplementation into your life as a segment of an overall plan to decrease stress.
The facts speak for themselves; it could work for you. Inflammation is often a derivative of high cortisol levels which can have many root causes.
Sometimes it is not enough to use a simple fix such as adding extra vitamins to combat your AFS. There are certain situations where the causes are unrelated to nutrient intake and are more associated with poor lifestyle choices like excessive alcohol or caffeine consumption.
Alcohol, in particular, can interfere with your ability to absorb folic acid. Potassium supplements can prevent absorption of vitamin B Being aware of all medications that you are taking and consulting professionals is important when diving into the core of what is triggering your AFS.
The process through which your adrenal glands produce hormones is known as the adrenal cascade. Every one of the eight B complex vitamins has a role in the synthesis of hormone production.
B vitamins, at least most of them, act as coenzymes which means that they are part of the building blocks which act as catalysts for the biochemical reactions in your body. Vitamin B12 is known to help your body produce more cortisol if you are deficient and help to control your cortisol if your levels are out of balance.
The problem surfaces when your levels of B12 become too high and you are at risk to develop a folate deficiency. A folate deficiency can appear to carry the same issues as AFS.
Insufficient levels of folate can result in trouble concentrating, irritability, shortness of breath, and fatigue. For this reason it is important that if you choose to supplement with vitamin B complex, that you choose the right one.
If there is too much of any of the eight B vitamins involved they can have a counterproductive effect on the others. Even though Vitamin B complex is a natural and needed compound for optimal body function, those who are in advanced stages of AFS need to take special care before taking this.
Bear in mind that B vitamins as a group are generally stimulating in nature, especially vitamin B AFS sufferers who are weak may find this compound too stimulating. In fact, adrenal crashes may be precipitated.
As well, exercise caution if you are using the methylated form. It may cause excessive anxiety or even panic attacks. The weaker your body, the higher the risk of such events. Always consult your healthcare provider — prior to embarking on this compound — if you are at risk.
There are always those who would say that synthetic vitamins are the same as those found in nature. This is not always the case, and there have been studies to prove it.
Synthetic riboflavin is often made with acetic acid and nitrogen. This has resulted in a product that has a lower absorption rate than the natural version and thus more of the vitamin is expelled in urine. Another of the more egregious examples of synthetic vitamin B is B6.
Natural vitamin B6 is bound with phosphate in plants, which in turn makes pyridoxal-phosphate. This is the true biologically active form, and the body is unable to use other phosphate combinations.
The synthetic B6 is derived from petroleum ester, formaldehyde, and hydrochloric acid. It is not easily absorbed and can actually inhibit the effectiveness of natural B6. Because of these examples of synthetic vitamins when compared to natural alternatives, it would seem as though the wise choice is to lean to the side of nature.
As previously discussed, it is important to be aware of how to obtain as much vitamin B complex from food as possible. When you are fighting AFS, the last thing you need is to introduce more negative variables into your health spectrum. The goal is to control your intake so that you can begin to isolate the problems that you are facing.
AFS is a difficult thing to cope with and working diligently and deliberately is the best way to protect yourself and move towards recovery. If it turns out that you have a deficiency and vitamin B complex is the right thing for you, then there are many benefits that you can be happy to enjoy.
Feeding your body what it needs will take you to a place of well-being that you might never have thought possible. Vitamin B Complex Benefits for Adrenal Fatigue Recovery.
First, you may need to understand what adrenals asrenal order Fo figure Hydration solutions what the Energy shots online glnd be for you and your body. Your fuhction glands manufacture a number fhnction hormones, such as cortisol, adrenaline, aldosterone, adfenal and testosterone that Vitamin B for adrenal gland function many processes in your body as well as help you cope with stress. This hormone production system is referred to as the adrenal cascade. Each of the eight B vitamins that make up vitamin B complex is essential in varying quantities throughout the adrenal cascade, as well as in many other processes from mood to DNA synthesis to energy production. Most B vitamins act as coenzymes, which means that they help form enzymes to become catalysts in biochemical transformations throughout your body.Vitamin B for adrenal gland function -
You need a balance of vegetables, protein, and healthy fats. Tips: Focus on healthy eating. That means healthy food choices and healthy eating habits.
Eat animal protein eggs, fish, poultry, and red meat to obtain protein, amino acids, B vitamins, and iron. Eat a variety of vegetables to provide your body with a variety of necessary nutrients, including vitamin A, B vitamins, and vitamin C.
Variety in your diet also helps promote a healthy gut microbiome. Avoid sugar — sugar messes up your blood sugar levels but it also promotes inflammation and is a huge stress on your adrenal glands. If your adrenal glands are in really sorry shape, you may even need to avoid fruit for a while until your adrenal glands can handle even natural sugar again.
Sugar also promotes dysbiosis in your gut an imbalance in the bacteria that make up your gut microbiome which is already fighting an uphill battle due to the negative effects that stress has on the gut and its beneficial bacteria. Consume Probiotics. Stress negatively affects our gut microbiome by decreasing the beneficial bacteria in our gut and increasing some of the more pathogenic species.
Probiotics can help restore the balance. Limit caffeine. Caffeine is an extra stressor on your adrenal glands which are already working hard enough. Caffeine affects your cortisol levels and when consumed later in the day can increase cortisol levels when they should be decreasing to allow you to sleep at night.
Drink all of your caffeine by noon at the latest and avoid it completely when possible. Limit alcohol intake. Alcohol can sometimes give us the illusion that it is helping to reduce our stress and we use it to help us relax , but in reality it does the opposite. Once the alcohol wears off you still have all of the stress that you started out with, but you now have placed extra stress on your body, including your liver and adrenal glands by making them process and detoxify that alcohol from your body.
Alcohol can also disrupt your sleep making you more tired and fatigued than you already were. Sit down to eat. Take the time to sit, eat slowly, and truly enjoy your food.
Avoid screen time while eating. Focus on your food. Eating while distracted often leads us to eat more than we need to, ignore our hunger and satiety fullness cues, and can leave us feeling unsatisfied at the end of a meal. Vitamin D: Vitamin D deficiency has been identified to play a role in depression, autoimmune disease, fatigue, and decreased immune function.
Get enough vitamin D to keep yourself energized. Increased levels of vitamin D are associated with lower levels of stress hormone i. cortisol in addition to its other benefits and Vitamin D supplementation has been shown to decrease cortisol levels.
This means that enough vitamin D helps regulate your stress response and the amount of cortisol your adrenals are producing. So if your vitamin D is low, you may be more likely to have higher cortisol levels than if your vitamin D levels are adequate. Tip : Some vitamin D can also be found in some seafood and egg yolks.
So add these foods into your diet, get outside, and soak up that vitamin D. Exercise is great for your heart, bone health, weight management and metabolism, but it is also a key part of managing your stress. Exercise acts as a natural stress reliever by decreasing cortisol levels and boosting endorphins which help decrease pain, act as a natural mood booster, and help you sleep.
As endorphins increase, your stress levels decrease. If you are feeling even more fatigued after exercise, you are over doing it which is actually stressing out your adrenal glands more than it is helping. Decrease your exercise to an amount where you notice a boost in your energy afterwards and then slowly increase your exercise from there as tolerated.
Click here for more information about finding the right exercise for you. Emotions play one of the most vital roles in healing your adrenal glands and the way your body responds to stress.
If there are underlying emotions or if your stress is emotionally rooted, then you have to deal with the emotions and the emotional triggers in order to help your body deal with the stress. You have to address the emotional aspect of your adrenal health as well as the physical.
No amount of exercise and diet changes will completely transform your stress response without addressing the underlying emotional triggers too. This may look like working through past emotions, releasing toxic thoughts, or eliminating destructive emotional patterns.
Tip: Treating emotions includes dealing with past trauma i. childhood trauma and day to day emotionally stressful situations i. work, finances, the kids, etc. in addition to our daily range of emotions. Writing is a great way to express emotion.
It helps us get our thoughts out of our heads and putting them onto paper can help. This is especially useful if you tend to internalize thoughts and emotions or repeat the same thoughts over and over in your head.
Get them out of your head and onto paper to break the cycle. This can be a great tool for working through some of your emotions, past trauma, and unresolved issues, to help you move forward.
Getting an outside perspective on our issues can be helpful in working through emotions to reduce stress. Art is a great way to express emotions. This can be through drawing, coloring, painting, or any type of art that you find relaxing, therapeutic or expressive. It tends to be more abstract than writing in a journal or working with a counselor but can be just as beneficial.
Gratitude has been scientifically proven to reduce stress. It helps to improve connection and relationships with others, increase happiness and empathy while reducing depression and anger, improve self esteem, and mental strength. Gratitude also benefits your sleep which we know helps promote a healthy cortisol curve.
Note: I frequently use NET Neuro Emotional Technique for patients to help identify and work through both past and present emotions that may be contributing to current stress as well as the stress response. Identifying the underlying and usually deep-rooted emotions is vital to being able to work through them.
Rest and relaxation. Your body needs rest. Our bodies are not designed to be on the go all day while running on very little sleep. Tip : Find activities that you personally find relaxing, not what other people tell you are relaxing. Adaptogenic herbs like ginseng, astragulus, and ashwagandha have all been used as folk remedies to maintain a normal stress response in various cultures throughout the ages.
Ashwagandha is an important part of India's Ayurvedic practice, while Ginseng and Astragulus were used in China's traditional medicine going back thousands of years. I love this adrenal-balancing smoothie recipe featuring 3 adaptogens ashwagadha, rhodiola and maca along with other nutrients.
Our body's fight-or-flight response to stress was meant to help our species survive. When early man saw a threat in the form of a predator, the fight-or-flight response would kick in.
The medulla would produce epinephrine hormones, and as this adrenaline kicked in, our ancestor would evade the situation in order to survive. However, today's high-stress lifestyles are unlike those our ancestors lived.
A fight-or-flight response to an approaching bear or hungry lion would not occur 8 hours a day, every day which is common in today's society. Today we live stressful lives, and our bodies experience stress at work, at home, and beyond.
Poor diet and substance use can also contribute to the adrenal glands working overtime. This means our adrenal glands are constantly pumping out hormones in response to the emotional stress we are experiencing.
Stress management can be an essential part of a healthy lifestyle, regardless of its affect on the adrenal glands in particular.
To help ward off the affects of stress on your body, be sure to get regular exercise, sleep 8 hours per night, and decrease your use of substances like alcohol, caffeine, and tobacco. Practice deep breathing techniques in stressful situations, and make yoga, tai chi, or meditation a regular part of your busy routine.
These practices will teach you to calm your mind and help you to manage stress, and can be done at home whenever your schedule allows it.
There are a variety of approaches when it comes to supporting your adrenals, and one of the most important is sleep.
Inadequate sleep is considered to be less than 7 hours per night. Eight hours of sleep per night is ideal. Need sleep help?
Check out these natural solutions. A healthy diet full of beneficial vitamins, minerals, and essential fatty acids, plus effective sleep and stress management skills, can go a long way towards supporting the health of your adrenal glands for normal hormone production.
National Library of Medicine: Adrenal Glands ; December ; Addison's Disease ; December ; Licorice ; October The Journal of Biological Chemistry: The Histochemistry of the Adrenal Gland: I. The Quantitative Distribution of Vitamin C. Rice University CAAM Dept. com: L-Tyrosine for Fatigue ; Vitamins and Minerals Needed for Thyroid and Adrenal Support.
About DISCOVER Who We Are Contact Us. Five Nutrients to Support the Adrenal Glands. Vitamin C Vitamin C is needed for optimum levels of epinephrine to be produced in response to immediate and urgent stress.
B-Complex Vitamins B-complex vitamins act as cofactors for the synthesis of adrenal hormones. Magnesium Calcium, chromium, magnesium, vanadium, and zinc are all essential trace minerals needed for healthy adrenal gland function.
Essential Fatty Acids Essential fatty acids EPA eicosapentaenoic acid and DHA docosahexaenoic acid are long-chain fatty acids that concentrate in the cell membranes of adrenal glands. L-Tyrosine L-tyrosine is an amino acid that plays a role in adrenal hormone production, serving as a precursor of epinephrine and norepinephrine.
Herbal Adrenal Support with Adaptogens. Stress and the Adrenal Glands. Sleep and Your Adrenal Glands. References: U. National Library of Medicine: Adrenal Glands ; December ; Addison's Disease ; December ; Licorice ; October National Institute of Health Clinical Center Patient Education: Managing Adrenal Insufficiency The Journal of Biological Chemistry: The Histochemistry of the Adrenal Gland: I.
The Quantitative Distribution of Vitamin C Rice University CAAM Dept. magnesium stress hormones vitamin C B complex adrenal glands essential fatty acids.
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