Adrenal Fatigue vs. Addison’s disease – What is the difference?

Here at Healed by Bacon we suffer from a myriad of health problems – autoimmune diseases, adrenal insufficiency – you name it, we’ve got it! (All jokes aside, if we didn’t have them we wouldn’t be able to help everyone else struggling to find answers about why they feel the way they do).

If you have read my About section, you would know that I have Addison’s disease – an autoimmune disease whereby the body attacks the adrenal glands and therefore can’t produce enough cortisol. Addison’s is quite rare; affecting only 1 in 100,000.

However, in the later stages of adrenal fatigue the line between AF and Addison’s (or adrenal insufficiency) can become blurred.

While the two conditions are etiologically different (that is the causes are different), the symptoms they produce are quite similar – both resulting in the dysfunction of the adrenal glands (i.e. feeling like crap!).

addison's disease

So what is Addison’s disease anyway?

Addison’s is a hormone, or endocrine, disorder that occurs when the adrenal glands don’t produce enough cortisol and aldosterone. Adrenal insufficiency can be categorized as primary or secondary. Addison’s disease is the common term for primary adrenal insufficiency. Secondary adrenal insufficiency occurs when the pituitary gland fails to stimulate the adrenal glands to produce enough of the hormone cortisol.

Approximately 70% of diagnosed cases of Addison’s disease are caused by autoimmune disorders, where the body’s own immune system gradually destroys the adrenal cortex (the outer layer of the adrenal glands).

Symptoms of Addison’s disease

The symptoms of adrenal insufficiency usually begin gradually and can often be confused for the later stages of adrenal fatigue. Common symptoms include:

  • Salt cravings,
  • Irritability,
  • Muscle weakness,
  • Hyperpigmentation and/or vitiligo,
  • Hypoglycaemia,
  • Dizzy spells or fainting (due to low blood sugar),
  • Irregular or non-existent menstrual periods,
  • Loss of libido (especially in women),
  • Depression, and
  • Extreme fatigue (often chronic fatigue).

Diagnosing of Addison’s disease

In its early stages, adrenal insufficiency can be difficult to diagnose (due to the similarity of symptoms with the later stages of adrenal fatigue). Generally, the presence of hyperpigmentation and/or vitiligo will provide a significant indication of suspected Adison’s disease.

A diagnosis of Addison’s disease is made by biochemical laboratory tests. The aim of these tests is first to determine whether there are insufficient levels of cortisol and then to establish the cause. X-ray exams of the adrenal and pituitary glands also are useful in helping to establish the cause.

Adrenal Crisis

Sudden, severe worsening of adrenal insufficiency symptoms is called adrenal crisis or, when suffering from Addison’s disease, an Addisonian crisis. In the majority of cases, symptoms of adrenal insufficiency become serious enough that medical treatment is sought before an adrenal crisis occurs.

Common symptoms of adrenal crisis can include:

  • Sudden, severe pain in the lower back, abdomen, or legs,
  • Severe vomiting,
  • Severe diarrhoea,
  • Dehydration,
  • Low blood pressure, and
  • Loss of consciousness.

If not treated, an adrenal crisis can cause death.

How is adrenal crisis treated?

Adrenal crisis is treated with adrenal hormones. People with adrenal crisis need immediate treatment. Any delay can cause death. When people with adrenal crisis are vomiting or unconscious and cannot take their medication, the hormones can be given intraveneously.

A person with adrenal insufficiency should carry a corticosteroid injection at all times and make sure that others know how and when to administer the injection, in case the person becomes unconscious. They should also wear a Medicalert bracelet detailing their illness and medication requirements.

5 health tests to start the New Year

Health Tests for the New Year

Happy New Year! Ok, put your hand up if one of your New Year’s resolutions is to improve your health or lose weight? And put your hand up if you know how you are going to do this?

If you don’t, you’ve come to the right place. As our weekly readers will know, Healed by Bacon is dedicated to helping you overhaul your health and optimise how you feel – and January is the perfect time to start!

Well done for taking the time to set a health goal, but let’s take a step back. Obviously you have made this resolution because you’re not happy with something, in particular, the way you feel. But how do we really measure how we ‘feel’? Is it by the number on the scales? Is it by the number of times we laughed today? This blog post will hopefully help you create a baseline for your health by providing you with the necessary health checks you need to do.

  1. Tests for thyroid dysfunction

Are you struggling to lose weight? Feeling low or depressed? Struggling with everyday functions – like thinking clearly? If yes, then your thyroid might not be functioning efficiently.

If you have read our Initial Tests page, you will know that the most important thyroid function tests are:

  • TSH,
  • Free T4 and Free T3,
  • Reverse T3,
  • Thyroid Antibodies,
  • Iron,
  • Adrenal Cortisol Levels,
  • Sex Hormones and a number of other blood tests.

These blood tests will help you gain a full picture of your endocrine health. However it is important that the doctor who completes these tests for you has a deep understanding of the thyroid. If we had a dollar for every time a doctor said our bloods were ‘in the healthy range’….

Thryroid Brain Fog

  1. Tests for Adrenal Fatigue

Autoimmune diseases, like hypothyroidism, go hand in hand with Adrenal Fatigue (AF). AF is becoming increasingly common as a result of the stressful western lifestyle; we are constantly stressed from study, work, family, money and never take the time to de-stress, relax and heal our bodies. So if you are struggling to even get up in the morning, your adrenal health might be compromised.

In the early stages of AF the blood tests you should be having include:

  • Insulin,
  • Cortisol (although a Saliva test is much better than serum),
  • DHEA,
  • Sex hormones, and
  • Blood sugar levels.

In order to interpret your bloods and understand what stage of AF you are suffering from, read our 4 Stages of Adrenal Fatigue post.

adrenal-gland-chart

  1. Tests for sufficient stomach acid

Stomach acid – let’s face it, it’s not really something you give much thought to. Yet stomach acid is actually one of the most important aspects of our digestive system. Low levels of stomach acid means the body can’t protect itself against bad forms of bacteria which can cause inflammation in our stomach.

A quick and easy test you can do at home to test your stomach acid levels is the baking soda test.

  1. Gluten Sensitivity/Intolerance

Without sounding too extreme – wheat and other gluten containing grains really should be avoided at all costs for us suffering from autoimmune diseases. However if you have previously been able to tolerate them and only recently developed gluten sensitivity symptoms you can have a doctor run a number of blood tests, including:

  • IgA anti-gliadin antibodies,
  • IgG anti-gliadin antibodies,
  • IgA anti-endomysial antibodies,
  • Tissue transglutaminase antibody (IgA and IgG in questionable cases),
  • Total IgA antibodies, and
  • HLA DQ2 and DQ8 genotyping for celiac disease (used occasionally to detect genetic susceptibility).

Why you shouldn't eat gluten

  1. Triglyceride levels

We all know how the story goes – eating foods high in that horribly bad saturated fat leads to high cholesterol which leads to atherosclerotic plaques that causes a clot which then results in a heart attack or stroke. And that’s why most doctors like to test our LDL/HDL cholesterol levels to make sure they are sufficiently low.

BUT we really shouldn’t be worrying about our high cholesterol, instead, we should be focusing on lowering our triglyceride levels. High triglycerides are a good predictor of a very high risk for cardiovascular disease and the more processed, high-carb foods we eat, the higher our triglyceride levels go.

Therefore, in order to gain a good picture of your heart health, you should have your doctor test your triglyceride levels – a healthy range is below 1 according to your doctor, however below 0.6 is the goal.

 

Good luck on your path to optimising your health!!

Relax with this one easy exercise

Deep-Breath-Relax

It’s that time of year again – Christmas! And while it can be a magical time of year filled with excitement, family and anticipation for what Santa might bring, it can also be a time of stress.

It’s less than a week until Christmas; how are you feeling? Do you feel like you’re running out of time? You still haven’t organised the dinner menu for the big day? You haven’t had a chance to buy everyone’s gifts yet? Has your ‘favourite’ (cue sarcasm) uncle just told you his extended family will also be coming to yours for lunch? Do you just feel like there is no time for you?

Did you know, stress has been linked to a myriad of health issues, including insomnia, depression, high blood pressure and mild cognitive impairment (MCI – a precursor to Alzheimer’s)?

Unfortunately, our typical way of relaxing (e.g. zoning out in front of the TV or tucking into a big bowl of comfort food – pasta, chocolate or ice-cream? or maybe all three anyone?) is doing little to reduce the damaging effects of stress.

What really helps – and only needs to take 5 mins – are deep breathing exercises. And bonus: it’s free and can be done anywhere, anytime!

Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, promoting a state of calmness. Breathing techniques help you feel connected to your body—bringing your awareness away from the worries in your head, quieting your mind and letting you focus on the now.

So how do you relax through deep breathing?

Visualisation combined with deep breathing is a powerful tool to halt stress in its track. You can do this exercise anywhere, but we really like to do it laying down (and, maybe a little bit over the top, but with our feet facing in the direction of a window or door – read on to see why). release stress breathing

(1) To start, imagine all of the tension in your shoulders floating away.

(2) Now imagine two holes in the soles – one in each.

(3) Take a deep breath. As you do so, visualize hot air flowing through these holes moving slowly up your legs, through your abdomen and filling your lungs.

(4) As the hot air moves through your body, relax each muscle it ‘touches’ (e.g. as you visual the air moving up through your shins, visualise your calf muscles relaxing).

(5) Now, as you exhale, reverse the flow of the hot hair – you should be visualising the hot air moving down through your body and exiting (taking with it the tension in your body) the holes in the soles of your feet (and, if like us, you have your feet facing a window or door, you can take it a step further and imagine the tension and stress flowing out of the window or door).

The best part about this exercise is that you can do it anytime you feel like you need to relax and calm down…even in the middle of that shopping mall as you rush around buying last minute gifts (because, let’s face it, everyone else is too stressed also trying to buy those last minute gifts that they won’t even notice).

 

Thanks for reading. We will be having a break from posting over the Christmas holidays but will be back in the New Year to continue to help you with your health! Merry Christmas – may Santa bring you health, happiness and lots and lots of gifts!

 

Adrenal Cortisol Levels

Healthy adrenal glands produce the correct level of cortisol, based on a diurnal curve, to increase blood sugar through gluconeogenesis, to suppress the immune system, and to aid the metabolism of fat, protein, and carbohydrate.

Correctly functioning adrenals and thus good cortisol levels, neither too high nor too low, are essential to healthy thyroid function. Cortisol raises your cellular level of glucose which works with your cell receptors, ATP (our energy source) and mitochondria to receive T3 from the blood into the cells.adrenal-gland-chart

Clues that you may have low cortisol levels include difficulty both falling asleep at night and waking up in the morning early, or feeling refreshed, waking frequently during the night, bright lights bother you more than they should, you startle easily due to noise (loud cars and motorbikes are awful!), when standing from sitting or from lying down, you feel lightheaded or dizzy, you take things too seriously and feel that you don’t cope well with certain people or events in your life.

For me getting my adrenals functioning as they should, (I am on specialized medication for this due to the severity of my adrenal insufficiency – however this step may not be necessary for much of the population) was a turning point in my life. Once my cortisol levels improved the uptake of my thyroid medication improved dramatically and so did my health. I work very hard in keeping all factors balanced as any small deviation can have a terribly detrimental effect on how I feel. Therefore testing for cortisol levels is a necessary piece of the health puzzle.

Adrenal Cortisol levels should be tested via a 24 hour saliva test, NOT blood, in order to determine if your cortisol production follows the diurnal curve that it should. Our highest levels of cortisol are required in the morning in order for us to carry on with our normal activities and then fall progressively towards night so that we can sleep.

Unfortunately, doctors tend to recommend a one-time blood test, which measures both your bound and unbound cortisol–not how much cortisol is produced at different times of the day. Ideally, you will need to be off all cortisol containing supplements for two weeks before testing.

Tests results for optimum health should look like these numbers below:-

8 am: At the literal top of the range.

11 am-noon: In the upper quarter, and often about a quarter below the top.

4-5 pm: Mid-range

11 pm to midnight: At the very bottom.

What to eat with AF

Given the hypoglycaemia that occurs with adrenal fatigue, it is important that carbohydrates are not consumed in isolation, as this leads to a rapid blood sugar rise and fall, leaving the body starving again. Eating carbs alone enhances stress placed on the adrenals and can actually induce an Addisonian Crisis in those with Addison’s! Meals should ideally be a combination of protein, fats and maybe some starchy carbs, however I feel best eating purely fats and protein.

AFeat

Salt, particularly Celtic sea salt, in an imperative addition to each meal. Electrolyte imbalance (sodium is wasted and potassium retained) is a common symptom associated with adrenal fatigue and salt cravings are simply the body calling out for what it needs most. So if you have a salt craving, get the salt shaker out and use it! I even add 1tsp of Celtic sea salt to each 750ml bottle of water I drink!

If you are worried about your salt intake, please don’t be; when we are having enough salt, our bodies will tell us by dulling our cravings and losing our taste for it.

Conversely, foods high in potassium should be avoided (especially in the morning – this means no more fruit for breakfast, sorry)! High potassium foods worsen adrenal fatigue by enhancing already existing sodium-potassium imbalances. If you are going to eat a high potassium meal, it is important that an adequate amount of salt is consumed with it. For example, if you are going to have a piece of fruit, make sure you sprinkle it liberally with Celtic sea salt. This may sound incredibly bizarre, but most people with poor adrenal function will find it actually tastes better!

Poor adrenal function lowers hydrochloric acid which is required for the adequate breakdown of food, particularly protein. Given protein is critical to adrenal recovery, it is best to take a HCL supplement with meals to assist in digestion. The best sources of protein are organic and grass fed meats and eggs, which all place the least strain on the digestive system.

Whilst many of us love fruit, people with poor adrenal function should moderate fruit consumption. Fruit exacerbates pre-existing hypoglycaemic issues in those with adrenal fatigue, and particular fruits such as banana, are very high in potassium, which puts our electrolyte balance further out of whack! If you absolutely love fruit and don’t want to give it up, I would recommend eating your fruit later in the day (after lunch) and consuming it with a heap of fat (coconut cream or nut butter work well here) to slow the digestion of the sugar and avoid the rapid insulin spike and fall. Any fruit (and vegetable for that matter) should be organically grown as people with adrenal problems are particularly sensitive to chemical sprays and pesticides used in commercial farming.

When to eat with AF

Diet and Adrenal Fatigue
Diet plays a crucial role in adrenal fatigue, whether it’s a poor diet causing adrenal fatigue or a good diet assisting in recovery. Three dietary components, when to eat, what to eat and how to eat, all play a major role in healing adrenal fatigue.

When to Eat
It is absolutely imperative that people with adrenal fatigue eat before 10am. Not eating soon enough after waking is the worst dietary mistake you can make if you suffer from poor adrenal function. If you do not feel like eating in the morning, a nutritious snack is better than nothing, but a meal of good quality protein and fat is best. If you do not have a good meal before 10am, your body will be playing catch-up for the rest of the day, which is very stressful for the adrenals.

An early lunch, slightly before noon, is ideal as your body will have quickly used up the energy from breakfast. A good snack, high in protein and fats, should also be consumed between 2-3pm to sustain the cortisol dip that usually occurs between 3-4pm.

Dinner should be consumed between 5-6pm and a few bites of a high quality protein and fat combination should be eaten just before bed to prevent any sleep disturbances that may occur during the night.

Additionally, those suffering from adrenal fatigue should not skip meals or follow any intermittent fasting protocols. Skipping meals only stresses the adrenals more and therefore worsens symptoms.

What NOT to eat with AF

I have outlined the importance of salt, protein and fat in healing adrenal fatigue, but I quickly wanted to touch on what those with adrenal fatigue should avoid at all cost (no surprises here!)

AFnot

  • Sugar and Flour Products: Cause a rapid blood sugar rise and fall which exacerbates hypoglycaemic problems. Circulating cortisol is normally used to convert fats and protein to glucose (to compensate for low blood sugar caused by the rapid rise and fall) however, when your adrenals are fatigued, circulating cortisol is lowered and therefore you cannot create new blood sugars from other sources. This causes all sorts of problems; light-headedness, lethargy, brain fog and fainting.
  • Polyunsaturated and Hydrogenated Oils: Disrupt the body’s ability to build tissue, form cell membranes and create hormones.
  • Caffeine and Other Stimulants: People with adrenal fatigue often crave caffeine due to the stimulatory affects it provides. However, caffeine actually over-stimulates the adrenals which causes further fatigue when the stimulatory effect wears off. Although caffeine makes us feel better temporarily, it significantly worsens adrenal fatigue and should be avoided completely. Try replacing your coffee with Green or Herbal Tea (check out T2 – they have the most delicious teas around)!

How to eat with AF

How you eat actually effects your adrenal glands just as much as what you eat. Eating should be something we enjoy, not a chore or something we have to stress over! Below are some key points that are useful for everyone, not just those with adrenal fatigue, on how to eat properly!

  • Choose a peaceful environment: An environment with pleasant surroundings that provokes calming thoughts. If this is impossible (say you are at work), plug in your headphones and play some calming music. Eating with friends is actually a really good idea and congenial conversation and company promotes relaxation and digestion.
  • Eat your food sitting down: Not standing up, not rushing from one place to another, not driving, but simply sitting in one place peacefully.
  • Calm yourself before you take your first bite: This can be done by simply taking a few deep breaths which signals to the body that you are relaxed (assisting in digestion).
  • Chew your food well (enhances digestion)
  • Avoid rushed or hectic meals: This is exactly the opposite of what your body needs. The ritual of sitting peacefully, and slowly eating an enjoyable meal is a relaxing and restorative process that aids whole body healing.

The 4 Stages of Adrenal Fatigue

4 stages of adrenal fatigue

Adrenal Fatigue (AF) – sounds like a self-explanatory illness right? It’s when your adrenals become fatigued? Well yes, but it is also a lot more complex and debilitating than it sounds (as we’re sure you know if you are reading this)!

The interconnectivity and complexity of AF lead to an elaborate picture of conflicting symptoms that seem to defy conventional medicine logic – in one blood test your DHEA levels are elevated, in the next they are depleted. It seems like our body is having an ad-hoc response, but that’s not the case, it may seem like this because our medical understanding of AF is still in its infancy. (Who even knew there were 4 stages of AF anyway? We sure didn’t until we did some in depth research!).

In order to help you sift through the piles and piles of information on the internet about AF, we’ve used this post to compile a list of the 4 stages of AF and their symptoms. These are the common symptoms sufferers experience – because our bodies like to throw us curveballs now and again, you might be also experiencing different symptoms so it is important to seek out advice from an AF specialist to help with your recovery.

Stage 1 – The Alarm Phase

This is our body’s fight or flight response to a stressor. In order to manage this stress, our body launches an anti-stress response by increasing the production of the anti-stress hormone cortisol. During Stage 1 of AF, our body is quite capable in responding to this new stressor and usually produces a more than adequate response to it. During this phase, your blood test results might show:

  • Elevated cortisol, Insulin and DHEA levels, as well as
  • Increased blood sugar levels.

During this stage of AF, the fatigue experienced is quite mild and if noticeable, tends to strike around waking and/or mid-afternoon (and sometimes we just write that feeling off as not having a good night’s sleep or having a busy day at work).

As we continue to be exposed to this new stressor, cortisol levels remain elevated and we start to look for stimulants (e.g. coffee to wake us up and that 3pm choc chip cookie for energy). As higher insulin levels continue, our pancreas has to work harder and our blood sugar levels get further out of whack.

If we continue in this stage for longer periods of time we begin to experience a redistribution of fat from our bum and thighs to around our bellies.

Stage 2 – Resistance Response

With continued stress our adrenal glands realise they can’t tackle this problem by themselves and call on our hormones and neurotransmitters to help.

In this stage, the body will start to shift its supply of hormone precursor material from hormone production to cortisol production. If this stage of AF is not treated it can lead to long term hormonal imbalances and problems. Stages of adrenal fatigue

During this stage, your blood test results might show:

Despite a full night’s rest, in this stage of AF you probably wake up tired and not feeling refreshed. During stage 2 you might experience the following symptoms:

  • Anxiety,
  • Irritability,
  • Insomnia (it becomes harder to fall asleep and you begin to wake up more and more throughout the night),
  • Feeling sub-optimal,
  • Infections occurring more often as the immune system weakens,
  • Dehydration,
  • Low blood pressure,
  • Loss of libido,
  • PMS and menstrual irregularities, and
  • Symptoms suggestive of hypothyroidism – It’s during this stage that the thyroid gland starts to be affected. Sluggishness, feeling cold, and weight gain, despite exercise and diet, are predominant symptoms.

Stage 3 – Adrenal Exhaustion

As the name suggests, after continuous exposure to stress, the adrenal glands have become exhausted, unable to keep up with the ever increasing demand for cortisol production needed to overcome the stress.

The body enters this stage with the objective of conserving energy in order to survive. Systematically, the body goes into slow-down mode. In order to produce energy, the body will begin to break down muscle tissue, resulting in the breakdown of muscles and protein wastage.

Common symptoms of this stage are much more prevalent, including:

  • Exercise or general activity intolerance,
  • Extreme sensitivities to food you were once able to eat without problem,
  • Chronic fibromyalgia,
  • Brain fog,
  • Significant Insomnia,
  • Severe and constant depression.

As stage 3 progresses, metabolic, immunological and neurological organ systems dysfunction characteristic of Stage 2 become chronic. This is evidenced by multiple endocrine axis dysfunctions, including the ovarian-adrenal-thyroid axis imbalance in females and adrenal-thyroid axis imbalance in males. When these axis become imbalanced women may experience amenorrhea (loss of periods) and their fertility may become compromised (you could look at it as the body’s way of saying that it is not healthy enough to sustain a pregnancy).

As this stage progresses, the body slows down even further. The body’s pool of hormones eventually fall to levels too low to prime the adrenals and without sufficient levels of hormones, the body goes into a full-blown shut down mode. In this mode, the body tries to stop as much of the non-essential functions as possible to conserve energy in order to survive. Libido is suppressed, digestion slows down and metabolic rate declines to conserve body weight. Generally, at this stage of AF you are not able to work, predominantly bed ridden and requiring multiple naps throughout the day.

Stage 4 – Adrenal Failure

This is not a stage you want to come anywhere close to. This is the stage where the body has done everything it can in order to survive but is still being faced with significant stress that it cannot overcome. In this stage of AF there is a serious chance of cardiovascular collapse and death.

Symptoms of this stage include:

  • Sudden, penetrating pain in the lower back, abdomen or legs,
  • Severe vomiting and diarrhea,
  • Dehydration,
  • Low blood pressure, and
  • Loss of consciousness.

Given you are reading this post, the chance of you reaching stage 4 AF is probably pretty slim – you are doing everything you can to help your recovery. We hope that this blog post has shed some light on the types of symptoms you might experience during each of the stages (because as you know, they can often become blurred). Our next post will discuss recovery techniques for each of the 4 stages.

The 4 Stages of Adrenal Fatigue – Recovery Plan

Adrenal Fatigue Recovery

Are you tired, run down, gaining weight and feeling less than optimal? Have you read our post The 4 Stages of Adrenal Fatigue and recognised a cluster of symptoms that you are experiencing? Or have you just been diagnosed with Adrenal Fatigue? Well if you answered yes to any (or all) of these questions then you have come to the right place!

This post is about what methods and techniques you can use to help recover from the 4 different stages of Adrenal Fatigue. We tend to focus on Stage 1 and Stage 2 recovery techniques as these are the ones you are most likely able to recover from with minimal help from Nutritional Doctors and Adrenal Fatigue Specialists.

Stage 1 – The Alarm Phase

This is the first stage of AF and generally occurs without being noticed. Recovery from this phase of AF is often quick and can come from a good night’s sleep and reducing the amount of activity undertaken.

Examples of techniques you could use to reduce the amount of stress you face in everyday life might include:

  • Writing in a journal – there are 2 options here (1) each morning when you wake up, write down what it is you want to achieve, breaking each task down into measurable, quantifiable goals so you know exactly what it is you ‘need’ to get done and (2) each night when you get home or before you go to bed, write down how your day went, use this time to write about what has been stressing you out and how you can do something to remove or reduce that stress (for example you are stressed you can’t cook a healthy dinner for your family when you get home from a long day at work – take some time on the weekend for meal prep, that way when you get home everything is ready to go). Meditation_and_Autoimmune
  • Meditation – practicing mindful meditation throughout the day can help you manage stress levels. Take 5 mins in the morning, during your lunch break or at night to sit calmly in a quite spot and focus on deep breathing. We also like to use guided meditation to help calm our minds.
  • Reduce the amount of exercise you are doing – whilst we recommend getting in 10,000 steps a day, pushing yourself to the limit through long, intense workouts at the gym is not necessary.
  • Refresh your diet – there is no place in your diet for sugary drinks and processed foods. If you are eating these types of foods it is time to re-evaluate your diet and focus on fresh, wholesome foods.
  • Listening to your body – tired at 8.30pm, go to bed. Believe it or not, our bodies are pretty good at telling us what we need…we just have to listen!

Stage 2 – Resistance Response

Once Stage 1 AF has progressed to Stage 2 it is going to take longer to recover. During this phase it is important to put into action the stress-reducing techniques we talk about in Stage 1. It is also important to really focus on “constructive rest”.

“Constructive rest” is taking time out for yourself to rest and recoup. This might be taking more time to focus on meditation and breathing exercises, taking a nap during the day and going to bed earlier.

During this stage of AF it is important to reduce the amount of exercise you are doing and substitute intense workouts for more adrenally restorative exercises such as yoga and tai chi. As a rule of thumb, the more adrenally fatigued a person is, the more gentle the exercise needs to be. Exercising too much can push someone further down the AF spectrum. The timing of your workout also plays a part in your recovery – working out after 6pm can impact the production of epinephrine and norepinephrine, messing with your ability to wind down and fall asleep.

A focus on diet and lifestyle factors during this stage is imperative. For more information on what to eat for AF, what not to eat for AF and how to eat for AF, check out our other blog posts.

We also highly recommend seeing an Adrenal Fatigue specialist when you are trying to recover from Stage 2 (or Stage 3 and Stage 4) AF. They will be able to provide you with recovery advice tailored to your specific symptoms and requirements.

Stage 3 – Adrenal Exhaustion

Recover from Adrenal Fatigue

Recovery from Stage 3 needs to be taken extremely seriously. During this stage the body is beginning to shut down. Rest and lots of it is in order.

Holistic medical advice should be sought and generally supplementation needs to be used to provide the body with the nutrients and hormones it needs to recover.

Throughout Stage 3 of AF, exercise should really only consist of tai chi and walking. Any exercise that requires more energy than walking is using up energy that could be used for recovery.

Generally in Stage 3 AF our bodies can hardly function so it is unlikely you would be able to get out of bed to go to work anyway, but it would be recommended to take some time off work during this stage.

As with all stages of AF recovery, we should be giving our bodies less to do and giving it more time to rest and restore.

Stage 4 – Adrenal Failure

Go to hospital immediately.

When recovering from AF it is important to remember that it will take some time – we didn’t get to this stage overnight. It is common for AF recovery to take 3 – 6 months, and even longer for those in the later stages of the illness (or for those suffering from other illnesses). Be patient – and if you are sick and tired of being sick and tired, just think, these months of recovery is time for you to focus on yourself and put yourself first.