Do you feel constantly tired? Stressed? If you do, you’re not alone. You may have heard of the term adrenal fatigue. However, is it a real thing?
What is adrenal fatigue?
It may seem like this term is new, but this concept was introduced by Dr. James Wilson in 1998. Proponents of adrenal fatigue syndrome describe it as being chronically stressed (physical, chemical, emotional) which may negatively influence the amount cortisol produced by your adrenal glands.
What is cortisol? It’s a hormone in your body that may be released during stressful situations, putting you in a “fight or flight” mode. For example, you may be trying to escape from a harmful situation like fighting or running away from a dangerous animal.
Cortisol is also important for different functions in your body such as regulating blood sugar, maintaining/elevating blood pressure, and reducing inflammation.
You may have heard that cortisol can contribute to abdominal fat. According to the American Institute of Stress, studies have shown increased cortisol levels correlate with abdominal fat increases in humans and primates. When we’re in an anxious, or stressed, state, we may reach for foods that are higher in simple carbohydrates and fat, because they may make us feel better. I’m sure you can connect the dots, and know that increased simple carbohydrate consumption and fat consumption can also lead to increased fat stores.
What are the symptoms of adrenal fatigue?
According to the Mayo Clinic, some of the symptoms of adrenal fatigue include fatigue, sleep issues, and nervousness.
What does the literature say about adrenal fatigue?
As of now, there is a lack of evidence to suggest that this condition is real. For instance, a systematic review of 58 studies indicates that the research on adrenal fatigue is inconclusive. The basis for this finding is that most studies used had insufficient ways to measure adrenal fatigue and poor study designs (1).
Can you really fatigue your adrenals?
In short, you can’t really fatigue your adrenals. Typically during a stressful situation, your body elevates cortisol levels. After that stressful situation has passed, it goes back to normal. Your body is equipped to handle stressful situations so the adrenals are functioning properly.
However, there are instances where there are low or elevated levels of cortisol like Addison’s or Cushing’s disease which can be detected and diagnosed by approved tests (unlike adrenal fatigue).
Coffee and cortisol levels
Coffee is one of the foods that some advocates of adrenal fatigue caution to avoid. There weren’t any tests that looked at the connection between coffee and adrenal fatigue through my research.
However, there’s some research on the effects of coffee on cortisol levels.
Some studies suggest that caffeine consumption with mental stress may impact cortisol levels. However, the impacts varied depending on factors like exercise and gender (2,3). A high consumption of caffeine may increase cortisol levels in the short term (4). However, overtime for habitual coffee drinkers, the coffee may have a lack of an effect on their cortisol levels (5).
Overall, there may be a cortisol increase with caffeine intake (varies) under stress and high intake. Despite saying this, there’s a lack of evidence to suggest that it causes adrenal fatigue and its effect of elevated cortisol levels in the long-term. However, moderation is always key.
So can a test prove that I have adrenal fatigue?
According to the Hormone Health Network, there aren’t approved tests to diagnose adrenal fatigue. As I mentioned before, proponents of adrenal fatigue argue that there are elevated levels of cortisol in the body due to chronic stress which can lead to inadequate cortisol production. However, there aren’t any approved tests for this condition because it’s not considered an official medical diagnosis. As a result, sometimes the symptoms may be enough to diagnose this condition. This information is an issue because these symptoms are non-specific and may be applicable for other health issues.
Should I try the adrenal fatigue diet?
What is the adrenal fatigue diet? The adrenal fatigue diet includes eating nutrient-dense vegetables, low sugar fruits, protein, whole grains, and healthy fats. Some foods to limit include refined sugar, caffeine, and unhealthy fats. However, there is no evidence to support this diet to treat adrenal fatigue.
Despite saying this, this overall diet seems generally healthy, and incorporating elements of this diet for your overall health may be beneficial.
So is adrenal fatigue real?
Right now, there’s no official diagnosis for the term, but that doesn’t mean the symptoms should be discounted so working with your healthcare provider is recommended.
However, some suggested treatments (specifically healthy diet, exercise, de-stressing tips, sleep) for adrenal fatigue seem safe and healthy for most people. So some of these recommendations may be beneficial for regular fatigue in general for most people, not scientifically proven treatment for adrenal fatigue (lack of research). Let’s discuss some of them here.
*This is not medical advice. Please speak to your registered dietitian or healthcare provider to determine your dietary or medical needs.
General ways to boost energy
Consistent balanced meals
Eating a well balanced nutrient-dense diet may aid in your energy levels. For instance, eating enough calories from protein, vegetables, fruits, and whole grains.
Additionally, eating balanced meals every couple of hours consistently may be beneficial for your blood sugar levels. Going too long without eating between meals, may affect your blood sugar levels causing you to feel tired (6,7).
Get enough sleep
If you’re handling a busy schedule, sleep may be the last thing on your mind. However, a lack of sleep can negatively influence your levels of tiredness. It could also lead you to eat more, which may contribute to weight gain (8,9). So take some time and try to get some rest, which may help with your energy levels and food intake.
Exercise to reduce fatigue
Exercise may be beneficial to reduce fatigue. Studies have looked at the effects of light to vigorous exercise on different age groups, and these have suggested it may help improve energy levels (10,11,12). However, it’s always important to listen to your body, and work with your healthcare provider, to determine your unique needs.
Stress management techniques
Sometimes daily life is unbearable, stressful, and unpredictable. How can I reduce my stress levels in general? To handle the unpredictability of day-to-day life, planning for the future may be beneficial. For instance, having a to do list and keeping track of events.
It may also feel stressful keeping up with social media and never turning the “off” button in your life. So it may be helpful to take time and stay off technology every now and then.
Incorporating mindfulness activities like meditation could be a consideration as well.
Remember, de-stressing is all about taking some time for yourself to nourish your wellbeing.
Main takeaways
Right now, there’s a lack of evidence to suggest that adrenal fatigue is a legitimate condition. Despite this information, some of the general ways to increase energy may be helpful for most healthy people to reduce common fatigue and stress (not adrenal fatigue). As always, please work with your healthcare provider to determine your healthcare needs.
This post was co-written by aspiring dietitian Nancy V.
References
- Cadegiani, Flavio A., and Claudio E. Kater. “Adrenal Fatigue Does Not Exist: A Systematic Review.” BMC Endocrine Disorders, vol. 16, no. 1, 24 Aug. 2016, doi:10.1186/s12902-016-0128-4.
- Lovallo, William R., et al. “Cortisol Responses to Mental Stress, Exercise, and Meals Following Caffeine Intake in Men and Women.” Pharmacology Biochemistry and Behavior, vol. 83, no. 3, 2 May 2006, pp. 441–447., doi:10.1016/j.pbb.2006.03.005.
- Papakonstantinou, Emilia, et al. “Acute Effects of Coffee Consumption on Self-Reported Gastrointestinal Symptoms, Blood Pressure and Stress Indices in Healthy Individuals.” Nutrition Journal, vol. 15, no. 1, 15 Mar. 2015, doi:10.1186/s12937-016-0146-0.
- Beaven, C. Martyn, et al. “Dose Effect of Caffeine on Testosterone and Cortisol Responses to Resistance Exercise.” International Journal of Sport Nutrition and Exercise Metabolism, vol. 18, no. 2, 2008, pp. 131–141., doi:10.1123/ijsnem.18.2.131.
- Lovallo, William R., et al. “Caffeine Stimulation of Cortisol Secretion across the Waking Hours in Relation to Caffeine Intake Levels.” Psychosomatic Medicine, vol. 67, no. 5, 2005, pp. 734–739., doi:10.1097/01.psy.0000181270.20036.06.
- Gu, Chenjuan, et al. “Metabolic Effects of Late Dinner in Healthy Volunteers—a Randomized Crossover Clinical Trial.” The Journal of Clinical Endocrinology & Metabolism, vol. 105, no. 8, 1 Aug. 2020, pp. 2789–2802., doi:10.1210/clinem/dgaa354.
- Nas, Alessa, et al. “Impact of Breakfast Skipping Compared with Dinner Skipping on Regulation of Energy Balance and Metabolic Risk.” The American Journal of Clinical Nutrition, 10 May 2017, doi:10.3945/ajcn.116.151332.
- Brondel, Laurent, et al. “Acute Partial Sleep Deprivation Increases Food Intake in Healthy Men.” The American Journal of Clinical Nutrition, vol. 91, no. 6, 31 Mar. 2010, pp. 1550–1559., doi:10.3945/ajcn.2009.28523.
- Patel, Sanjay R., et al. “Association between Reduced Sleep and Weight Gain in Women.” American Journal of Epidemiology, vol. 164, no. 10, 16 Aug. 2006, pp. 947–954., doi:10.1093/aje/kwj280.
- Ellingson, Laura D., et al. “Active and Sedentary Behaviors Influence Feelings of Energy and Fatigue in Women.” Medicine & Science in Sports & Exercise, vol. 46, no. 1, Jan. 2014, pp. 192–200., doi:10.1249/mss.0b013e3182a036ab.
- Ward-Ritacco, Christie L., et al. “Feelings of Energy Are Associated with Physical Activity and Sleep Quality, but Not Adiposity, in Middle-Aged Postmenopausal Women.” Menopause, vol. 22, no. 3, Mar. 2015, pp. 304–311., doi:10.1097/gme.0000000000000315.
12. Larun, Lillebeth, et al. “Exercise Therapy for Chronic Fatigue Syndrome.” Cochrane Database of Systematic Reviews, 20 Dec. 2016, doi:10.1002/14651858.cd003200.pub6.
Great content! Keep up the good work!