Stress and anxiety are common feelings that many individuals will experience in their lifetime, and they are on the rise. It's estimated that at least seven out of ten Americans are stressed or anxious. Whilst this may sound like just another bothersome feeling to deal with, stress and anxiety can also result in more worrisome health conditions. This article will explore stress and anxiety and how they can result in adrenal fatigue.
The main difference between stress and anxiety is the presence of an event. Stress is the result of an event that occured or will occur in the future. In some cases, this event is a once-off event such as a presentation or meeting. Once the event has passed, the stress reduces or disappears. In these cases, stress can sometimes be beneficial by pushing an individual to perform. However whilst stress can be short-term, it can persist on a long-term basis. There can be multiple reasons for this long-term stress such as pressures at home or work.
Anxiety, however, does not need an event to trigger it; it can occur by itself. Stress and anxiety however are related, stress can cause anxiety and vice verse.
One way to determine whether it is stress or anxiety you are feeling is to reflect on your life and see if there is an event that has occurred or is occurring that is causing you to feel uncomfortable. Another way is to look at the symptoms that you are currently experiencing. The symptoms of stress and anxiety are similar, but there are slight differences that help to distinguish between them.
The common symptoms of stress are:
The symptoms of anxiety include the same symptoms as stress, but also includes:
You may think that because stress occurs due to an event, there is only one form of stress; however, stress is classified according to where it affects the individual:
Whilst stress and anxiety can occur to anyone, there are some risk factors.
Risk factors for stress include:
Risk factors for anxiety include:
Whilst in some instances short-term stress can be beneficial, long-term stress and anxiety can have negative effects on the body. In times of stress and anxiety, your body produces stress hormones. The main hormones are adrenaline and cortisol. Your adrenal glands, two glands that sit atop your kidneys, produce these hormones. In long-term stress and anxiety, your adrenal glands can become depleted and can become unable to produce enough stress hormones.
Your body contains the NeuroEndoMetabolic (NEM) Stress Response System, six circuits of related organ systems that support your adrenal glands. Stress and anxiety can cause imbalances to occur in these circuits. Looking at the NEM Stress Repsonse, you can see that stress is at the center of the wheel. From there, all symptoms will spring out. Anxiousness, is part of the neuroaffect circuit that involves your brain, autonomic nervous system, and microbiome. These organ systems produce neurotransmitters that affect how you feel and think, leading to a feeling of anxiety.
Unfortunately, stress and anxiety is on the rise, along with adrenal fatigue. This might be caused by an increase in sedentary lifestyles, poor nutrition, longer hours at work, and the inability to "switch off" after work.
Individuals who work long hours and have demanding jobs, individuals who have experienced a change in life such as a move, loss of job, or loss of a loved one, and individuals who experience chronic medical conditions or who are undergoing major surgery are more at risk for developing this condition. Other risk factors include poor nutrition, excessive or not enough exercise, alcohol, and drugs.
There are many remedies for stress and anxiety as they relate to adrenal fatigue including supplements, nutrition, and lifestyle changes. However, it is still important to get support from a team who can help guide you on practices such as nutrition and exercise that will best support your body. Overdoing it or taking the wrong foods or supplements can backfire.
In order to produce stress hormones, the adrenal glands require vitamin C. During adrenal fatigue, your adrenal glands initially increase the production of the stress hormones, which can deplete your stores of vitamin C. Supplementing with vitamin C not only will help to replenish these stores and assist your adrenal glands, but it can also help to reduce and prevent damage to your cells. Vitamin C is an antioxidant and also helps to reduce and prevent damage from unstable molecules called free radicals.
Also known as vitamin B5, pantothenic acid is a water-soluble vitamin that helps to support the adrenal glands. Water soluble vitamins are not stored in the body and therefore need to be taken through the diet or through supplements daily. Studies suggest that pantothenic acid can help to balance cortisol levels as well as help to prevent cortisol levels from increasing excessively during stress.
Pyridoxine, also known as vitamin B6, is used in the production of the stress hormones adrenaline and noradrenaline. It also has many other important functions including assisting in the formation of natural anti-depressants. If the production of stress hormones increases, this can deplete vitamin B6 and can consequently cause feelings of depression and mood swings, a symptom of adrenal fatigue. Supplementing with pyridoxine will help to support the formation of stress hormones as well as help to provide relief from any changes in mood. Studies suggest that supplementing with pyridoxine can help to manage stress in the workplace.
This mineral is a crucial part of many reactions in your body, including stress response. Supplementing with magnesium helps to reduce the stress response in your body.
With busy schedules, it's hard to keep to a consistent eating plan or even remember to eat. But when you miss meals and eat inconsistently, your adrenal glands are required to assist in regulating your sugar levels. This can cause extra pressure on your adrenal glands. To reduce this pressure, eating small frequent meals every two to three hours can help. When you eat, try to eat sitting down and try not to rush your meal. Sitting down will help you focus on being mindful as you eat, and eating slowly can help to reduce any extra stress on your digestive system.
A simple nutrition tip when healing from stress and anxiety is to ensure that your plate is colorful, meaning consuming a variety of fruits and vegetables. Fruits and vegetables are high in vitamins, minerals, and antioxidants. During adrenal fatigue, your body can become depleted of nutrients such as vitamins C and B vitamins and it's important to replenish the stores.
Consuming fruits and vegetables will also help supply your body with antioxidants that can help to reduce cellular damage from free radicals. Fiber is another component that is found in fruits and vegetables and can help to improve your gut health and support your mood.
Refined foods and foods high in sugar may taste good, but they can spike your blood sugar and increase inflammation. Reducing your intake of these foods and instead focusing on unrefined foods, low in sugar, will help to balance your blood sugar levels and reduce inflammation.
If stress and anxiety have caused adrenal fatigue, this can make your body more sensitive to toxins, which can set you back in healing. Inorganic foods may have been sprayed with pesticides and other toxins, but organic foods generally have fewer chemicals, fertilizers, or genetically modified organisms (GMOs). This will help reduce any possible exposure to toxins and help reduce additional stress on your body.
It may be tempting to choose a coffee or soft drink to boost your energy levels, but beverages that contain stimulants such as caffeine put extra strain on your adrenal glands. Water, however, will not put extra stress on your adrenal glands and will help to flush out toxins.
When you exercise, your body naturally releases endorphins, feel-good hormones that can help to reduce stress and improve your mental health. Whilst it is important to exercise, it's also important to exercise moderately and refrain from pushing yourself to your limit if you have adrenal fatigue. Exercising excessively can put extra strain on your adrenal glands and can contribute to stress-related adrenal fatigue. When exercising, try to stop before you get excessively tired, and go at a pace that is comfortable.
Breathing may sound like an obvious one but in times of stress and anxiety, your breathing pattern can change and can put additional stress on your body. Practicing breath control, not only helps to pull you back into the present, but it also helps release the feel-good hormone dopamine which can help with feelings of anxiety and depression. There are multiple breathing exercises that one can practice. Some exercises such as box breathing and single nostril breathing can help to relax the nervous system and assist with sleep as well.
It's important to rest if you are dealing with stress and anxiety. This will help your body heal as well as help reduce your cortisol levels, reducing the strain on your adrenal glands. If you do struggle with sleeping, practicing sleep hygiene is key. Try reducing contact with electronic devices in the evening, going to sleep and waking up at the same time every day, and developing a calming bedtime routine.
Adrenal fatigue can cause the body to become very sensitive to new foods and supplements. Supplements are not regulated by the FDA and the quality and efficacy of the ingredients are not guaranteed. This increases the risk of your body reacting negatively to the supplement. which may set you back in healing. If you do decide to take supplements, chat with your healthcare provider first and chose reputable supplement companies.
Stress and anxiety can cause many symptoms, and if they occur on a long-term basis, they can result in stress-and-anxiety-related adrenal fatigue and a range of different symptoms. To help provide relief from these symptoms, it is important to focus on supporting the body through:
At Dr. Lam, we understand the toll that chronic stress and anxiety can take on your body. That's why we offer comprehensive support to help you address these issues and reclaim your vitality. With Dr. Lam's Adrenal Fatigue Nutritional Recovery Program, you'll receive personalized guidance and tools specifically designed to combat the effects of stress and anxiety-related adrenal fatigue. Our program empowers you to make meaningful changes in your life, guiding you towards a state of balance and well-being.
Call us at +1 (626) 699-8184 or click here to take the first step towards relief and rejuvenation. Let us help you break free from the grip of stress and anxiety, and embark on a journey towards lasting wellness and resilience.
Master Adrenal Fatigue: Find Relief with Adrenal Stress Control!
A blood test can determine your cortisol levels and whether or not they are low or high. Blood tests, however, cannot be used alone. To help provide a more detailed understanding of your stress and anxiety levels, your healthcare provider will use a variety of assessments.
