Feeling tired and powerless. It is more common in modern society. People are exposed to various forms of stress that affect the body and mind to the point of chronic stress. Chronic stress and affect overall health. 

The hormone that plays the most role in stress is cortisol, which is secreted by the adrenal glands. Balances sugar and minerals in the bloodstream. Cortisol levels usually change throughout the day, with peak secretions in the early morning and lowest during the night, and during the day they are secreted into the bloodstream at intervals. When the body is stimulated by stress, but if the body is exposed to stress for a long time, it can negatively affect the cycle of secretion of the hormone cortisol (Cortisol).Adrenal fatigue

What is adrenal fatigue?

The adrenal glands are two small glands located on top of the kidneys that produce several hormones, including the hormone cortisol. When the body is exposed to prolonged and chronic stress. Decreased function of the adrenal glands will cause symptoms of brain fog, dizziness, intermittent fatigue or exhaustion, depressive mood, insomnia, cravings for sweet and salty foods, etc. We can now measure the balance of adrenal hormones in the blood to assess the risk of developing adrenal fatigue.

Causes of adrenal fatigue

The most important and common cause is severe and chronic stress, not only mental or emotional stress, but also physical stress such as illness. Office syndrome, hormonal changes in the body. Inflammation within the body, or even stress as a result of an unhealthy lifestyle, such as eating too much sugar. Eating foods that the body resists, such as gluten and dairy, drinking alcohol. People who work shifts or work too much overtime. Insufficient sleep Regular hard exercise, etc. 

Symptoms of adrenal fatigue

The main symptom of adrenal fatigue is fatigue. As follows: 

• In the morning, there is fatigue, even though you get enough sleep. Sometimes I feel unrefreshed, I don't want to wake up until after lunchtime.
• In the late stages, there is a need for caffeine along with sugar and fat, such as eating donuts and coffee to compensate for the decrease in sugar due to insufficient cortisol, and caffeine has the effect of stimulating the secretion of the hormone cortisol, which may make you feel more refreshed for about 2-3 hours.
• In the afternoon Around 2 to 5 p.m. The hormone cortisol is lowered. The body is more likely to be tired and feel like resting, which can last for about 15 minutes or up to 2 hours.
• After 6 p.m., you may know better throughout the day or wake up more, usually due to an imbalance in the cycle of secreting the hormone cortisol which affects the sleep cycle. It will be found that people who have had symptoms for a period of time in the morning do not want to wake up, but they cannot sleep at night.
• If you are not sleeping late at night, after 5 p.m. or more, you will feel awake again until 1 a.m. 2 a.m., which will disrupt the sleep cycle, which will make adrenal fatigue symptoms even more severe.

Effects of adrenal fatigue

• Feeling tired all day, decreased strength, may feel sad and depressed more than usual.
• Performance Decreased concentration and memory.
• There is an increased craving for salt or salty foods. Risk of eating high sodium on a regular basis Major causes of hypertension
• I want to eat sugar. Sweets and sweets are associated with increased risk of weight gain, increased risk of non-communicable diseases (NCDs), and hypoglycemia.
• Decreased sexual desire may be experienced because if the body tries to produce too much of the hormone cortisol, it can result in a decrease in the production of sex hormones.
• Allergy symptoms and latent food allergies worsen because the hormone cortisol affects the balance of the immune system.

Treatment of adrenal fatigue

The way to treat adrenal fatigue is to manage stress, both physically and mentally, by adjusting your lifestyle to be healthy, including:

1. Eat a healthy diet Choose whole grain rice, fish protein, tofu, nuts and whole grains, and good fats such as olive oil. Eat about 5-6 cups of vegetables a day, and eat breakfast before 10 o'clock. Don't forget to chew food 30 times per bite to help the digestion and absorption system, as well as to choose the right food for each person's body.
2. Exercise at a moderate intensity regularly or have physical activity that involves moving your body every day. Too strenuous exercise can do more harm to the adrenal glands than good. 
3. Go to bed before 10 p.m. and avoid using electronic devices such as mobile phones, tablets, and televisions at least 2 hours before bedtime. 
4. Relax yourself from stress. Reduce the pressure on yourself. Consider the trigger that triggers the stress and try to avoid it by doing activities that relax or make you laugh. It relaxes the body. Stimulates the parasympathetic nervous system

Adrenal fatigue is one of the signs that we may be neglecting to take care of our physical health. It is important to start adjusting your behavior and taking care of your body from today because good health cannot be created in one day and "health is the most important treasure".

Sources

1. Wilson J. Clinical perspective on stress, cortisol and adrenal fatigue. Advances in Integrative Medicine.