A bit of a happy dance for me today! Last year was incredibly hairy. I actually did a bit of a number on myself and hit total burn out. Not fun, at all. The positive is, that after a fair bit of work, the adrenal fatigue I was diagnosed with is now a thing of the past. I thought I would share some of what I did to get on top of things.
First of all, adrenal fatigue is the curse of the A-type personality. The perfectionist who seems to think they can do it all, always stressed, always full of (borrowed) energy, until eventually, things catch up, and you crash and burn. Your body simply can’t sustain the long-term stress and the adrenals start to protest. Cue a whole host of awful symptoms:
- Trouble dragging yourself out of bed in the mornings
- Waking up feeling exhausted
- Craving sweet or salty foods
- Feeling like rubbish if you skip or miss a meal
- Lack of energy throughout the day, a real need for Nana naps, especially around 3pm
- Loss of mojo
- Terrible PMS
- Decreased ability to handle stress (road rage was a big one for me – my partner hated getting in the car with me because I sped around like a crazy person and would get in a huff every time there was a car in front of me – more so than my usual Virgo self!)
- Difficulty focusing
- Fuzzy memory
- Absentmindedness (I would sometimes put things in weird places without even thinking – a toilet role in the fridge for example)
- Feeling light headed when you go to stand, low blood pressure
- Feeling down in the dumps, and teary
- Feeling like you have a short fuse, and even the smallest of things bother you
- Panic attacks
So, the first thing I did was partner with a great Integrative Doctor who also worked with herbs, and got a whole heap of blood tests to confirm where I was at. From there, we made a plan, involving dietary and lifestyle changes, herbal support, supplements, and a short course of hormones. I did a lot of things, because I was quite severely burnt out.
Things I did:
Intravenous Vitamin C infusions:
These were given via a drip in the arm, and contained a concentrated mixture of vitamin C, magnesium, the B vitamin group, and glutathione (an antioxidant). Vitamin C is extremely nourishing to the adrenals, and stimulates the immune system. When it is given intravenously, you can receive a much higher does than if you take it orally. The B group vitamins are important for energy production. Magnesium ignites your adrenals, and is essential for enzyme and energy production.
Vitamin B12 injections:
In the butt. Yep. B12 injections are absorbed straight into the bloodstream for an energy boost.
Herbal supplements to nourish the adrenals:
I took a three month course of herbs specially formulated to heal the adrenals. The group of herbs that nourish the adrenals and help the body adapt to stress are called adaptogens or tonic herbs. A few of the herbs I took included:
Siberian ginseng: physical strength, endurance, promote healing, ability to adapt to stress, immune modulator, regulate metabolism.
Panax ginseng: anti-fatigue, supports the adrenals
Licorice root: the ‘Great Harmoniser’, increases vital energy, digestive and metabolic support
Ashwaganda (Withania somnifera): an Ayurvedic herb to help recover from stress and insomnia, restore libido, increase energy and stamina, normalise cortisol levels
Rhodiola: improve energy, support the immune system, strengthen the nervous system
Herbal supplements to encourage restful sleep:
A big part of burnout (and the resulting adrenal fatigue) is not getting enough sleep. I was tired, but wired, and spent hours tossing and turning throughout the night, only to drag myself out of bed in the mornings feeling like the tank was empty. Getting quality sleep is essential as this is the time when your body repairs itself. There are a few things I did to get a good sleep pattern back. The first, was take some beautiful herbs to quieten the nervous system and allow the mind to shush before bed. These included:
Bupleurum: helps to harmonise the body and stabilise the emotions, detoxifying
Chinese peony: anti-inflammatory, helps promote sleep
Dong quai: the ultimate herb for women, relaxes muscles, promotes sleep
Slumber-mojo:
The other thing I did to get my sleep groove back, was to create a new sleep ritual. It went like this:
- 7pm: NO MORE WORK. Of any kind. And especially no computers. Working too late was hyping my mind up.
- After dinner: NO SUGAR, or CAFFEINE. Of any kind. I realised I had a habit of making a scrummy bowl of berries after dinner, with a sprinkle of cacao and maybe a little maple syrup on top. Not the smartest idea. Cacao is a very strong stimulant. And sugar alone will keep the mind racing.
- 9pm: Start getting ready for bed. No more TV, no more reading. It was also really important to sleep in a dark room, to help get my body back in tune with my natural circadian rhythms. Beside my bed, I kept a note pad and pen. When I had moments of chronic list-making for the next day in my head, I would grab the pad and scribble everything down, so that it was out of my head and on paper, and then I could forget about it and relax. I highly recommend this – it worked a treat. Also, a quick shower, a five minute meditation, and an inversion to get the blood flow back to the core (read my post on the benefits of putting your legs up the wall, literally, to counter stress, here).
- 9.30pm: BED, and no later, as a second wind would come sweeping in, keeping me up till the wee hours.
Eat a protein filled breakfast:
This was an important step. I am usually quite comfortable with a green smoothie in the mornings, but including some protein with breakfast helped to balance the blood sugars and prevent the tiredness. I added raw, sprouted brown rice protein to my smoothies when I had them, and other days, mixed the protein into a bowl of organic overnight oats (which are fabulous for the nervous system).
Exercise:
I replaced the exhaustive running and dance classes with some leisurely walking in fresh air.
Diet:
I made a conscious effort to cut back on sugars, even fruit sugars. I cut out all caffeine, and increased the amount of plant based protein in my diet.
Hormones:
The blood tests were quite revealing. Very low progesterone (sex hormone), DHEA, and hydrocortisol. I took a low dose, short course (three months) of these to kick-start the healing, but not until I had tried a month of the herbs and supplements. I always like to try and treat things as naturally as possible, first.
Self-love:
I started a practice of self-love. Something I had deprived myself of all year, because I was so preoccupied with study and business-brainstorming. Self-love puts gas in the tank. For me, it was simply setting aside one whole day to myself a week, to do whatever it is I felt like, without feeling guilty. Beach walks, reading non-work or study related books, and getting the odd massage.
Extra-support-from-loving-partner:
I know I was a monster for a few months there, but, thank you…couldn’t have done it without you!
Result:
Adrenal fatigue and burnout are not something you can recover from overnight. After four months of diligently following the programme above, I am finally feeling normal again. I still have my moments of not sleeping, but this has been a bit of a thing for me even before adrenal fatigue.
There is nothing worse then that total feeling of overwhelm, and that nothing you do is working or getting you better. But hopefully by sharing some of this, you may be able to get your own groove back, too, if you are going through something similar.
Finally, here are a few useful resources that will be helpful in healing:
Adrenal Fatigue, The 21st Century Stress Syndrome, by James L. Wilson, N.D., D.C., Ph.D.
Summary:
- Cut out coffee
- Cut out sugar
- Eat more protein
- Practice meditation and deep breathing
- Get to bed early
- Eat a good breakfast
- Work with tonic herbs
- Take quality supplements
- Find balance, reduce stress, say no
- Practice self-love
- Don’t sweat the small stuff
Update, 2016:
A good few years have past since having this adrenal fatigue, and I'm now almost qualified myself as a Naturopath and Medical Herbalist. Knowing what I do now, I still believe the protocol above to be sound. Just a note on the hormones however - I did not just have low adrenal function, but quite severe adrenal fatigue. Hormone therapy is not something you rush into. Though it seemed to serve me well at the time, if I was in the same position again, I would work with the herbs more even though they are slower to get the results. I like the gentle way in which they nudge the body back into balance.
I also want to add that whilst the vitamin C infusions were helpful, you could get also get a great result with the lypo-spheric vitamin C sachets - they are incredibly well absorbed and assimilated.
Above all else, I have come to see the importance of self-care and stress management in healing. In fact, when I looked up 'adrenal problems' in Louise L. Hay's book, 'Heal Your Body', I had a chuckle to myself as I read out the probable cause behind the physical manifestation of this condition - 'Defeatism. No longer caring for the self. Anxiety.' Of course! The body is constantly sending us messages - many of which are incredibly literal - if only we could slow down enough to listen. It's funny - I was just the other thinking how far I've come - and how that A-type personality is simply not me anymore. I live a much slower paced life - particularly, mentally.
Finally, I just want to finish by saying, though I saw an integrative doctor at the time, Naturopathy and Herbal Medicine as modalities, in my opinion, are perfectly equipped to support someone with this condition. If the list of symptoms at the top of this post seem like you at present - please slow down and be gentle with yourself,
L.x
Laurie Bella
Hi Lauren. I was diagnosed with mid stage Adrenal Fatigue (cortisol levels low at 2 of the readings and fairly flat) about 6 months ago. I am working with a holistic doctor in another state but he does not use herbs. I have to take a ton of supplements to get anywhere from 3 to 6 broken hours on a good night and everything I read says you need 8 to 9 hours devoted to sleep. So how do I get better without sleep:( I am in bed by 830/9 and follow the protocol of what not to do before bed. My only real symptoms are extreme exhaustion, insomnia which causes some anxiety and exercise intolerance (which I cut out). My questions are: Do you know what stage you were at when diagnosed? Do you still have to take the herbal supplements for energy (ginseng/Rhodiola etc)? I was told that would hurt my recovery and not allow the adrenals to repair but I struggle to make it through the day) and am getting desperate as I have a toddler to care for. And finally do you know if your doctor treats patients via phone in another state? I am in FL and really can't find anyone local that is knowledge with adrenal fatigue. Thank you so much for wring the article!
Ascension Kitchen
Hi Laurie, I really feel for you not sleeping, especially with a little one to care for. There is a link in the article to the doctor I saw, perhaps it is worth contacting him to ask if he does a skype service (I think he may?). I had quite severe adrenal fatigue, but I recovered fully. I no longer take any supplements, but I do stick to many of the things in my article - meditation, balanced diet, good sleep hygiene, self care - to ensure I don't get burnt out again. I may be a bit biased about the herbs as I am studying Herbal Medicine myself and truly feel they are so valuable in adrenal fatigue, but maybe that is something you can bring up again with your doctor? I also got a lot our of Dr Wilson's books. Wishing you all the best in your healing, Lauren.
Georgie
Hi Lauren, did you read any of Dr Lams books or info? I have been working with a really good naturopath, but have found supplements (A, C and B complex) and herbs to be really stimulating on my system and then I am unable to offload toxins... I suspect I just have to take it really slow. I also had a hair test done and that had a high candida reading, so now on an 8 week dairy, gluten and sugar free diet to combat that!
Georgie
Lauren Glucina
Hi Georgie, no I didn't but thank you I have since had a read of his site - a lot of juicy information there. I'm sure you will feel so much better clearing the candida, all the best and yes take it slow 🙂
Louise Harding
Great article. I am wondering about the costs involved in your healing. How much were the herbs, vitamins and consultations?
Jonathan Kaczor
Thank you Lauren for this informative article. When fighting this kind of battle every bit of information helps!
Now I do have a few questions:
1) which, if any, of these principles do you abide by actively?
2) Did you follow a specific eating regiment besides these guidelines? (Gaps, Ais, etc?) For example, I do primal (more of a lifestyle than a diet) but it seems to requires a HUGE amount of individualising; a double edged sword. It seems just better to switch over to something more beneficial for the time being
3} where on earth did you go to get b12 buttshots and vitamin needles? I live in Canada so I don't know if we have services like that here.
Anyways, any feedback is appreciated. Thank you again for this article!
Josh Murphy
Did you notice any side effects while on hydrocortisol?
Wendy Gregory
I have never hear of adrenal fatigue. I will definitely be looking into this. I have had some crazy health issues that aren't really that bad, but have been very irritating. My Dr. says it's just because I'm over 40 now, but I refuse to believe that. Another cause I have been researching is candida overgrowth. I am currently cutting out the above mentioned things and exercising at least 5 days a a week, but my focus, memory, and overall well being are fuzzy. I'm having trouble finding someone in my area of the states to listen. UGH!
Cathy Reckart
I think my son may benefit from this post. Thank you!
The KISH principle
You need to see a NAET practitioner... my adrenal fatigue was gone in a few sessions over a couple of weeks.
Ascension Kitchen
Hi Jo, thank you for sharing, I really wish you all the best in getting to the bottom of this - it sounds like you are doing the right thing by being proactive, I know people often have success with the GAPs protocol - you might even be able to find a practitioner close by to take you through it, take care, Lauren
Ascension Kitchen
Hi Sierra, the Integrative Doctor I saw (listed in the resources) did the Vitamin C infusions, as for tests, I did a whole bunch, but the important ones were the Adrenocortex Stress Profile (saliva test for the stress hormones, also available as a blood test), thyroid hormones (to rule out thyroid conditions), reproductive hormones, blood glucose, iron, b vitamins, hope that is helpful...L
Ascension Kitchen
Hi Felicity, I didn't have time to do everything - I had to simplify, and cut down on my work hours, temporarily, in order to get better. Asking for the support of family and friends for a short period while healing is really helpful, also, scheduling in a diary helps to stick to a routine, you can add in time for self-care, a bath, your ten minutes of deep breathing or meditation, and even when to take your supplements/herbs. It must be really hard juggling everything you do, but if you could find a way to get support even just for a month or two I'm sure it would be of such a huge benefit, all the best, Lauren
Ascension Kitchen
Hi Maggie, wishing you all the best in healing...I really recommend reading the book listed in the resources above by James Wilson, it is easy to read and will give some very helpful strategies - but yes - it seems the healing is just as important emotionally as it is physically with this Lx
Jo Geeves
hi lauren
, ive been suffering for the last 20 years , had huge amount of tests done, always comes back irriable bowel, sept last year got really bad, short term memory lost badly, low blood pressure, dizziness, fatigue, couldnt eat much everything bloats, hurts through ribcage feels like organs getting crushed, extreme cold chills but do have raynauds, extreme hot, nausea all day, pain at bottom of steren, muscle weakness and pain, also nerve pain.. they diagnose me with fibromylega ( sorry cant spell) wanted me to take antidepressants I refused, then went to a doctor who specializes in intergrated medicine she said my problem was my liver it wasn't processing fats and proeins, put my on pureed fruits and veg and ginger drink, liquid nutrients, probiotic, digestive enzymes, a Chinese herbal drink for digest etc , it started to get better then three weeks ago it got bad the pain where my liver is got that bad , ive progressively been eating less and less cos of pain and discomfort.
ive lost 10 kilos, a week ago I was in so much pain I went to a and e and they admitted me did a camera down my stomach and a cat scan found nothing, looking for tumours cos of weight loss, but that was I just couldn't and didn't wnt to eat everything caused so much pain...
gastro think I have an extremely sensitive gut , nerve damage from a car accident and the burning pain I feel with eating everything is heartburn . ive been researching my self and found a very clever lady who wrote the gut and physcology syndrome ive ordered the book and been reading a book called make piece with your plate about an amazing lady who has cancer but has cured herself through raw food and self love,
so ive cut out complex carbs, sugar, trying to eat more raw if possible, waiting on dietician to do fodmap diet... sorry to talk so long but through u may have some suggestions, ive got them to test everything ( all vits/ minerals. thyroid, adrenal, liver / kidney/ cortisol/ addisons disease, lupus, diabetes, helibacta pylori gut bug....
Nothing , I think my brain is sending mixed messages to my body...
thanks for listening and your great posts
Amy Sizemore
Just do one thing that you can change. Then, when that sticks, try adding another and another and so on.
Elizabeth Bellamy
Maggie Ellis I feel like trying a multi-pronged approach is helping me the most (collecting diff things that work). For me, natasa zaric at vitality health in tuggeranong is really good, as she gets the emotional component of it. 🙂