By Gerry Geneva

Regulating your adrenal glands is very important, especially since this is the part of the body which is responsible for different hormone production which in turn affects many facets of your health. This includes you energy levels. So to make sure you keep your hormones levels where they should be and your adrenal glands fully productive, here are some useful tips for a more effective adrenal fatigue diet:

1. Eat more often - Likely you have heard that it is important to eat 3 meals a day and that breakfast is the most important meal of the day. I agree that breakfast is the most important meal of the day, but for those suffering from adrenal fatigue it is important to eat at least 3 meals a day. You really should eat closer to 5-6 meals each and every day. Avoiding blood sugar spikes and valleys due to going long periods without eating something is imperative to jump-starting your adrenal glands. For maximum effectiveness, plan out your day so you don't go more than 2-3 hours without eating something healthy. You might be surprised that this is a great way to lose weight because it jump starts your adrenals as well as your metabolism.

2. Stay away from caffeine, alcohol, and sugar - These three types of foods are very popular in our society. If we don't have them, we crave them deeply. Much of this is out of habit, but the need also stems from a need for stimulants to keep us going and suppressant (alcohol) to help us relax. Your body already has a mechanism for this (your adrenals) and it shouldn't need to be tricked into producing more or less cortisol. For a full adrenal recovery, you should let the body regulate itself through naturally as it was meant to. If you need to have that energy boost, you might want to consider healthier and better alternatives such as proper exercise and a balanced diet. Substitute stimulants like caffeine and sugar with whole grains, fruits, vegetables and water so that you get other nutritious vitamins and minerals and the accompanying energy boost without the side effect of debilitating mid-day crashes.

3. Keep away from processed food - Fast food, canned goods, and instant noodles would do you no good in the long run. Most people these days say that they have no choice but to eat these stuff because of time restraints. However, there are many quick and healthy recipes nowadays which you can try to make sure that you still eat healthy despite your very busy and active lifestyle. Remember this rule of thumb: Eat food as close to its original form as possible. The less steps and time between its original form and the time you eat it, the more nutritious it will be for your body.

4. Observe how you eat - Eating correctly is a principle that has become lost due to our busy schedules and hectic lifestyles. By eating correctly I mean to chew your food thoroughly and eat to satisfaction. Its important that you try to make your eating environment conducive to proper digestion. Wolfing down a burger in rush hour traffic barely constitutes a healthy meal. When you eat, try to slow down and chew your food at least 30 times before you swallow. Ensure you have proper hydration to drink with you food. One tip that has proven helpful to many people is to eat with friends and family. You tend to eat slower and be in a better mood, which ultimately leads to better digestion, when you eat with friends and family.

5. Drink more water - Don't underestimate the power of water. Most of us are walking around dehydrated and we don't even know it. There is absolutely no substitute for water. Many of the popular drinks of the day (I.E. cola, coffee, some juices like cranberry juice) are actually diuretics because they cause you to use up more water than they supply. Besides the caffeine in many drinks, the large amounts of sugar contained in these drinks alone will wreak havoc on your adrenal glands and expand your waistline. Instead, develop the habit of carrying a water bottle with you and make sure you are adequately hydrated throughout the day.

6. Adrenal fatigue supplements - While it is possible to get all the nutrients we need for healthy adrenals and a healthy body from food, most of us simply do not have the time it takes to find all the best foods, and properly prepare them. This can be especially difficult depending on where geographically you live. Accepting the realization that in this day in age, we simply are not getting all the nutrients we need from the foods we are eating, is an important step on the way to adrenal health. This is why we need to supplement. There are lots of nutrients we simply do not get enough of. If you don't currently take any supplements, begin with a multivitamin and vitamin C. However, there are many supplements specifically formulated to address the nutritional deficiencies of those suffering with adrenal fatigue.

Gerry Geneva is a personal energy coach and expert. He specializes in beating adrenal fatigue through energy management techniques, proper nutrition and adrenal fatigue supplements.

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By Dr. Raj Banerjee

Can cortisol tests for adrenal fatigue help? The most common thing people complain or rant about is stress. Too much work is just stressful. Not to mention the fact that work isn't the only thing in your mind all day. There are other problems like emotional problems and personal problems. And when you have all these bugging you, there is a huge guarantee you will experience stress. There is also a huge chance that you develop adrenal fatigue syndrome.

What Is Adrenal Fatigue All About

The adrenal fatigue syndrome is a condition where your adrenal glands are fatigued. Once the adrenal glands are fatigued, your body will get lesser help from the glands. The glands will work much less effectively. One thing that glands will not do anymore is the production of cortisol. These hormones called cortisol are hormones that help your body cope with stress.

These hormones are responsible for the body's reaction to stress. It is what gives the body the options to "fight" or to take "flight", away from stress. Too much of fighting stress will result to stressed adrenal glands. Once the glands are damaged, they will stop production of cortisol and this is bad. The body will have reduced protection from infections and you will catch flu's and other respiratory diseases faster. Other consequences and side effects will also occur.

How To Know If You're Fatigued

So what is the best way to know if you have stressed adrenals? How do you know if you have low or high cortisol? It is easy. You take cortisol tests.

What's The Use?

There are two ways to use this kind of test. One is the blood and urine tests for cortisol. Urine and blood tests for cortisol could be used to assist the diagnosis Cushing's Syndrome and Addison's Disease, which are two very grave adrenal disorders.

Some physicians use salivary cortisol to analyze Cushing's syndrome as well as to evaluate some other possible stress-related disorders. Even though both the urine and saliva tests are used more often to evaluate excess production of cortisol, salivary tests are more accurate.

Take note that cortisol levels rise and sink at different periods of the day and if you are doing different activities. In normal people, the cortisol level is usually very high when you just woke up.

Cortisol are very low, however, during your bed time. When your "body clock" is disturbed, meaning you wake up late or earlier than usual and sleep in different times of the day and not usually on the time you go to sleep normally, the cortisol production might be disturbed.

Sometimes the cortisol production will rise resulting in too much stored cortisol. Remember that excess in cortisol isn't good. This might lead to a tumor outside the pituitary gland if your adrenal has problems. You might also catch Cushing's Syndrome due to too much cortisol produced by the adrenal glands.

Once an abnormality is seen or identified in the pituitary gland or adrenal glands, doctors may use alternative or other tests such as the computerized tomography or CT and magnetic resonance imaging or MRI scans to find the source or cause of the excess and to assess the degree of any damages to the glands.

Discover the "insiders secrets" about adrenal fatigue cortisol test and adrenal fatigue symptoms.

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By Jackie Beck

Adrenal Fatigue, also called Adrenal Fatigue Syndrome, is a result of the adrenal glands functioning poorly. The adrenal glands are responsible for releasing the appropriate hormones to handle stress (cortisol, adrenaline). Prolonged periods of high physical or emotional stress, frequent respiratory infections and fatigue that is not relived after rest are related to adrenal glands that are overworked and functioning below the necessary level.

If you are suffering from adrenal fatigue and it is left untreated, your condition will begin to affect your entire system. The following problems can occur if adrenal fatigue is not addressed:

-Inability to get out of bed, or stay out of bed for more than a few hours

-A slow or poorly functioning metabolism

-bodily fluid imbalance

-changes in cardiovascular system

-changes in sex drive

-reduced memory

-difficulty concentrating

-extreme difficulty losing weight

Over the years, the condition of adrenal fatigue has been called hypoadrenia, adrenal apathy and neurasthenia. It is generally not recognized as a syndrome among traditional medical communities, even though millions deal with this condition at some point in life. Alternative medicines and homeopathic methods have been used to support adrenal performance. Conventional medicine may not address the root cause, and instigate other unwanted side effects.

Adrenal fatigue syndrome has been misdiagnosed as hypothyroidism. The condition of adrenal fatigue should not be confused with Addison's disease, which is caused from malfunctioning adrenal glands.

Dealing with the root cause of adrenal fatigue can help you to overcome the problem. Stress relief is the key. Here are some common ways to reduce your levels of stress, to prevent chronic stress and aid adrenal fatigue.

-Meditation/yoga

-Aerobic exercise

-Message therapy

-Music

-Aromatherapy

-Quality time with family or friends

-Sleep

The health of your adrenal glands can affect every area of your life. Take action today if you are dealing with adrenal fatigue. Claim your life back, live stress free, and take good care of your adrenal glands.

Jackie Beck is the owner and founder of Healing Combinations.

By using Bach Flower essences, discovered by Dr. Edward Bach in the 1920's and 1930's, Healing Combinations provides natural remedies for Adrenal Support. They produce natural products for a variety of issues, with a sense of social responsibility and integrity. You can purchase them individually in your local health food store or in the Adrenal Support combination at Healingcombinations.com Think of them like affirmations for your soul.

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By Barry R Parker

Peggy was a highly-driven and successful career woman with boundless energy who had worked long days for several years. Healthy and vibrant, she seemed indestructible. Then one of her children got seriously sick, and as she helped nurse him back to health, her own health began to suffer. Long after her son had recovered she still felt weak and listless throughout the day, and eventually she began to have problems getting out of bed in the morning. She went to the doctor, but he could find nothing physically wrong with her. Finally a nurse-friend suggested that she might have adrenal fatigue.

What is adrenal fatigue? Although it can be caused by several different things, it usually involves stress and the body's response to stress. The response to stress comes into play when the brain senses an emergency. It goes into what is referred to as the "fight or flight" mode. Within a fraction of a second, a region of the brain called the hypothalamus sends a signal to the adrenal glands. (They are glands that sit on the top of the kidneys.) When they receive the signal they excrete adrenaline that rushes to the heart and other parts of the body. The heart responds by beating faster, which in turn, sends extra blood to the muscles and organs. At the same time the respiratory rate increases and the lungs rush extra oxygen to the brain. The brain then releases endorphins which help the body function more efficiently, and finally the adrenaline helps increase the body's energy by releasing glucose from its glycogen stores.

The Adrenaline surge is just the first part of the stress response; once it is underway, the adrenal glands also secrete cortisol. It surges through the body performing many important functions: it replaces the energy that the adrenaline rush has depleted, it is used by the immune system to put it on alert, and it acts as a check on the overall response, and when it is complete, it signals the brain to stop it.

It's easy to see from the above that the adrenal glands play a vital role in our body. They help us respond to stressful situations and they protect our body. The problem is that our lives are now so full of stress that stressful events frequently come one after the other, with several occurring in a day. And each time they occur the adrenal glands have to respond, and if they are forced to respond too frequently they start to run down and wear out. When this happens they are soon operating well below their optimum; this is what we refer to as adrenal fatigue. It's important to point out, however, that while stressful events are a major factor in adrenal fatigue, many other things also contribute to it. Some of them are: poor diet, lack of exercise, lack of sleep, overuse of stimulants such as coffee, and illness.

The major symptoms of adrenal fatigue are: chronic fatigue, trouble getting out of bed in the morning, problems sleeping, low energy, depression, weight gain, lack of endurance, problems handling stress, and a craving for salt. It's important to catch the condition at this stage; if it is ignored, the adrenal glands will eventually stop working, a condition referred to as Addison's disease. Addison's disease causes such things as suppression of the immune system, muscle and bone loss, hormonal imbalance, and it can be fatal.

One of the major difficulties with adrenal fatigue is that it is not universally recognized by the medical profession, and many physicians are not familiar with it. And although it is important to talk to your doctor about it, drugs are usually not needed to overcome it. The major thing that is needed is a lifestyle change. Stress is the main thing that brings it on, so the first thing you have to do is get rid of any stress in your life. In addition, however, several other things are needed. The major ones are:

1. Take more breaks and concentrate on relaxing.

2. Regular meals and better nutrition are important. Concentrate on getting enough vegetable, whole grains, nuts, and fish (for omega-3). Also, avoid hydrogenated fat, coffee, simple carbohydrates, and junk food.

3. Exercise, but don't overdo it. Aerobic exercise is particularly important, but you should couple it with some weight lifting.

4. Make sure you get to bed early and get enough sleep.

5. Several supplements are also helpful. some of the best are:

Vitamin C, Vitamin E, Vitamin B-6, B-complex, Niacin, and minerals, Magnesium, zinc, selenium and chromium. Finally, licorice and ginseng are also helpful.

Barry Parker is a professor emeritus (physics) at Idaho State University. He is the author of 22 books on science, health, writing, and music. His website is BarryParkerbooks.com and he has several blogs, one of them is at Barrysbuzz123.blogspot.com He has done research in biophysics (mutations in the DNA molecule) and in relativity theory (Einstein's field theory), has a strong interest in health and fitness, self-improvement, and in music (particularly piano). He taught a writing class at ISU for several years. His most recent book is "Feel Great Feel Alive."

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By Stephanie H. Yeh

Dark circles under your eyes, morning fatigue, chronic tiredness, the inability to handle stress, cravings for sweet or salty foods, increased allergy symptoms, mild depression ...

Do any of these symptoms sound familiar to you? If so then you may be suffering from adrenal fatigue, which doctors estimate affects 80% of the U.S. population. I hadn't a clue about adrenal exhaustion or fatigue until I realized that I suffered from many of these symptoms, including dark circles under my eyes that would not go away, regardless of how much sleep I got. That's when I got interested in adrenal fatigue tests and further educating myself about this condition.

What is Adrenal Fatigue?

Adrenal fatigue is a strangely paradoxical health problem. The adrenal glands, which are tiny pea-sized glands that rest atop the kidneys, do a mighty job in the body. They control and regulate more than 50 hormones in the body, and are primarily responsible for our "stress response." When we are under stress, the adrenal glands release hormones like cortisol to help us deal with the stress. As you may know, cortisol controls the strength of the immune system, normalizes blood sugar, and regulates blood pressure, among other things. Too much cortisol can trigger autoimmune responses in the body, as well as cause weight gain. Cortisol is also related to our body's primitive "fight or flight" response.

So we rely on our adrenal glands to help us deal with and handle stress, which is a good thing. The bad news is that when we are subject to prolonged stress, the adrenal glands are the first to fail. The adrenal glands can function at high capacity for only so long before they break down. In fact, what most people call a "nervous breakdown" is really adrenal fatigue.

Since about 80% of the current population has adrenal exhaustion or fatigue, it's clear that most of us are subject to prolonged stress. These stressors come from too little sleep, too much caffeine, multi-tasking, poor nutrition, and too much work. Sound familiar?

Adrenal Fatigue Tests - Three Self Tests

So how do you know if you are among the 80% who have adrenal fatigue? Well, examining your lifestyle is one easy way to tell. Plus, if you seem to be unable to catch up on your sleep or are chronically tired and grumpy, you're likely to have this problem. But there are three adrenal fatigue tests you can administer to see if your adrenal glands are screaming for help.

1. Ragland's Test

You'll need a home blood pressure machine for this test (you can buy one for around $10 at any drug store). First, take your blood pressure while sitting down. Then, stand up and take your blood pressure again, right away. Your systolic number (the first or top number) should have increased by 8 or 10 points. If the number dropped, then you probably have adrenal fatigue. 

2. Pupil Dilation

For this test you need a flashlight and a mirror. Look into the mirror and shine the flashlight into the pupil of one eye. Your pupil should contract pretty quickly. If your pupil does not contract after 30 seconds, or even dilates, then your adrenals need some help.

3. Pain and Sensitivity

Your adrenal glands sit right on top of your kidneys. If you palpate that area and feel pain, then your adrenal glands are fatigued. You can also try pressing on the reflexology point for the adrenal glands, which is located at the top inside edge of your foot arch. If that area is sensitive, then so are your adrenal glands. 

Adrenal Fatigue Treatment

My physician recommended several approaches to dealing with this situation, and I've found three of them help me the most: 

1. Herbal Support

I'm taking an herbal formula called X51 (or Eleviv) from XanGo that works well. It contains four main ingredients that offer adrenal support: citrus sinensis, eurycoma longifolia suntheanine, and camellia sinensis. Other people use straight herbal tinctures.

2. Order My Life

By focusing on a routine and sticking to it, I reduce the level of over stimulation in my life. I try to check email and voice mail less often, and have more "quiet time" to myself.

3. Rest at 10, 2 and 4

Apparently the adrenal glands tend to become most fatigued at these times, so I stop for short 15-minute power naps at these times. Lying down is recommended, if at all possible, so I do for my power naps.

It can take time to help your adrenals recover -- anywhere from 6 to 24 months, depending on how stressed they are. The good news is that recovery can be taken in baby steps, not radical changes. I like that, don't you?

Stephanie Yeh is a zen cowgirl obsessed about horses, healing, natural remedies, herbs, magic, MLM, and more. Check out natural horse care tips, ways to fund your horse obsession, natural health products, and more on her blog (http://zencowgirl.blogspot.com) and order XanGo mangosteen products (including Eleviv/X51)on her website (http://www.mangosteengood.com).

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By Rodger Murphree

Most of us can handle the ups-and-downs of our daily stress, even the occasional catastrophe. We suck it up, dig deep, and persevere. However, some individuals have an altered stress- coping system, which prevents them from managing daily stress.

Retrospective studies show that the stress of emotional, physical, or sexual abuse during childhood increases the future risk of developing certain symptoms or illnesses. These illnesses include many of the same symptoms associated with fibromyalgia , including fatigue, poor sleep, chronic pain, chronic viral infections, anxiety, and depression.

Apparently, for some children and adolescents, too many traumatic or stressful events de-condition their normal homeostatic stress coping abilities. Thus, stress and particularly traumatic stress, early in life, may alter the set point of the stress response system, rendering these individuals prone to stressful events later in life.

This most likely occurs from over-stimulation and depletion of certain stress coping hormones including serotonin, norepinephrine, cortisol, and DHEA.

Research shows that patients with fibromyalgia have genetic tendencies that cause them to be affected more drastically by the ups and downs of stress. Fibromyalgia patients are also more likely to report a history of emotional, physical, or sexual abuse during childhood and adulthood, compared to other patient subgroups.

Sadly, I find that many of my fibromyalgia and CFS patients have experienced physical, emotional or sexual abuse as a child.

Stress is the main culprit in low adrenal function as well.

The Adrenal Glands

The adrenals are a pair of pea-sized glands located atop each kidney. The adrenal gland consists of two sections: the medulla (inner portion) and the cortex (outer portion). The adrenal glands release certain hormones that allow us to be able to deal with immediate and long-term stress. These glands and the hormones they release allow us to be resilient to day-to-day stress.

Second only to restoring consistent deep restorative sleep, optimal adrenal function is crucial for over coming low thyroid and or fibromyalgia.

Adrenal fatigue is known to cause:

• hypoglycemia (low blood sugar)

• hypotension (low blood pressure)

• neural mediated hypotension (become dizzy when stand up)

• fatigue

• decreased mental acuity

• low body temperature (also a sign of low thyroid function)

• decreased metabolism

• a compromised immune system

• decreased sense of well-being (depression)

• hyperpigmentation (excess skin color changes)

• loss of scalp hair

• excess facial or body hair

• vitiligo (changes in skin color)

• auricular calcification (little calcium deposits in the ear lobe)

• GI disturbances

• nausea

• vomiting

• constipation

• abdominal pain

• diarrhea

• muscle or joint pains

The Cortex

The adrenal cortex is primarily associated with response to chronic stress (infections, prolonged exertion, prolonged mental, emotional, chemical, or physical stress). The hormones of the cortex are steroids. The main steroid is cortisol.

Chronic over secretion of cortisol leads to adrenal exhaustion, which accelerates the downward spiral towards chronic poor health. Once in adrenal exhaustion your body can't release enough cortisol to keep up with the daily demands.

Eventually you become deficient in cortisol and then DHEA.

Chronic headaches, nausea, allergies, nagging injuries, fatigue, dizziness, hypotension, low body temperature (low thyroid), depression, low sex drive, chronic infections, and cold hands and feet are just some of the symptoms that occur with adrenal cortex exhaustion.

Abnormal Circadian Rhythm

Cortisol levels are affected by stress and the body's circadian rhythm (sleep-wake cycle). Cortisol secretions rise sharply in the morning, peaking at approximately 8 a.m. After its peak, cortisol production starts to taper off until it reaches a low point at 1 a.m.

Fluctuations in cortisol levels can occur whenever normal circadian rhythm is altered (a change in sleep-wake times). Traveling through different time zones (jet lag) changes in work shifts, or a change bedtime can cause drastically alter normal cortisol patterns.

Therefore maintaining or reestablishing normal sleep/wake cycles is crucial for optimal adrenal health.

Not Enough DHEA

The adrenal cortex, when healthy, produces adequate levels of dehydroepiandrosterone (DHEA).

DHEA boosts:

• energy

• sex drive

• resistance to stress

• self-defense mechanisms (immune system)

• general well-being

and helps to raise:

• cortisol levels

• overall adrenal function

• mood

• cellular energy

• mental acuity

• muscle strength

• stamina

Chronic stress initially causes the adrenals to release extra cortisol. Continuous stress raises cortisol to abnormally high levels. Then the adrenal glands get to where they can't keep up with the demand for more cortisol. As the cortisol levels continue to become depleted from on going stress the body attempts to counter this by releasing more DHEA. Eventually they can't produce enough cortisol or DHEA. Aging makes holding on to DHEA even tougher. Even in healthy individuals, DHEA levels begin to drop after the age of 30. By age 70, they are at about 20% of their peak levels.

Stress and DHEA

DHEA helps prevent the destruction of tryptophan (5HTP), which increases the production of serotonin. This helps provide added protection from chronic stress. Studies continue to show low DHEA to be a biological indicator of stress, aging, and age-related diseases including neurosis, depression, peptic ulcer, IBS, and others.

Testing for Adrenal Fatigue

Self-Test Methods

Ragland's sign is an abnormal drop in systolic blood pressure (the top number) when a person arises from a lying to a standing position. There should be a rise of 8-10 mm. in the systolic (top) number. A drop or failure to rise indicates adrenal fatigue. Example: Someone takes your blood pressure while you're lying on your back. The systolic number is 120 and the diastolic number is 60 (120 over 60). Then take your blood pressure again after immediately standing up. The systolic number (120) should go up 10 points (from 120 to 130). If it doesn't increase 10 points, this indicates adrenal fatigue.

Reducing stress, boosting adrenal function with a good multivitamin and DHEA will help you build-up your stress coping abilities. There are several good adrenal supplements on the market, just visit your local health food store.

About Dr. Murphree

Dr. Murphree is a board certified nutritional specialist and chiropractic physician who has been in private practice since 1990. He is the founder and past clinic director for a large integrated medical practice located on the campus of Brookwood Hospital in Birmingham Alabama. The clinic was staffed with medical doctors, chiropractors, acupuncturists, nutritionists, and massage therapists. The clinic combined prescription and natural medicines for acute and chronic illnesses. He is the author of 5 books for patients and doctors, including "Treating and Beating Fibromyalgia and Chronic Fatigue Syndrome," ""Heart Disease What Your Doctor Won't Tell You'" and "Treating and Beating Anxiety and Depression with Orthomolecular Medicine." His website is at http://www.treatingandbeating.com

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By Dr. Raj Banerjee

Have you been working out and feel you are doing everything right; yet the unwanted fat around your belly still won't go?  This could mean that you're overdoing it and hint at adrenal fatigue. Surprisingly as it may seem, exercise can do you more harm than good, if done improperly.

The Endocrine System

Human beings all have an endocrine system, which regulates all your body's functions.  The main gland that functions in this system is the adrenal gland. It is located atop each of your kidneys and are immensely powerful. They are the ones that release numerous hormones in your body. One of the most important would be adrenaline, which is also known as epinephrine, that regulates your body's fight or flight decision making.

Fat Burner: Adrenaline

The function of adrenaline is to fully mobilize your body for action by increasing your heart rate, elevating your blood pressure and respiration rate. It also increases your blood flow towards your body's muscles. This hormone also promotes fat burning that is used for releasing energy. As you see normal healthy adrenal function basically promotes weight loss and stable energy throughout the day.

Fat Maker: Cortisol

Another hormone produced by your adrenal glands is cortisol. Conversely, this can enable weight gain because it is related to the storage of fat in your lower abdomen. Opposite from adrenaline, which is created for only short durations of time, your adrenal glands produce cortisol in a long-term basis. Thus, counter-acting the weight loss effects of adrenaline.

However, cortisol is not all that bad. From a survival standpoint, it serves for the purpose of providing your body an emergency storage of fat for energy, especially if your body is under stress for a long period of time. This storage of fat in the lower abdomen will be able to provide you energy and keep you moving, if ever you have to endure long periods of harsh and physically demanding living conditions.

The Problem

The main problem is that mental or emotional stress can elevate your cortisol levels. So, if you are living a particularly stressful life, your body's continued high cortisol levels would most likely stimulate your lower belly fat deposition.

If you add a ton of strenuous exercises into the routine of your already stressed mental or emotional life, all you would get is more cortisol production. As this increases, you get a much bigger probability of storing more unwanted fat in your lower abdomen. This is a cycle that becomes very difficult to do away with, especially if you have no idea of what is happening.

Wrong Notions 

People with the extra belly fat will have this notion that they need to work out harder. Although you may lose weight in the process, you still don't get rid of your lower belly fat. This could lead you to working out even more and end up having more physical stress and fatigue than before. Eventually, you would lose muscle strength and risk yourself to having injuries. Thus, more stress.

If you know that you are suffering from adrenal fatigue and high cortisol levels, you would still need some exercise for your health and wellness. Nevertheless, you need exercise that helps you handle stress, not the other way around.

The best type of exercise would be low intensity aerobic exercise for thirty to sixty minutes about three times per week. Some good low intensity exercises or activities are as follows : walking, yoga and bicycling. For those who just realized that they are in fact suffering from adrenal fatigue, don't overdo it and take one step at a time.

Discover the "insiders secrets" to having more energy, quickly loosing weight, and how to cure adrenal fatigue I have created an amazing CD on how to easily fix your adrenal fatigue & belly fat and hormonal imbalances.

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By Andrew Stratton

In 1998, the term "adrenal fatigue" was coined by Dr. James L. Wilson to indicate the symptoms of low adrenal function associated with chronic stress and other causes. The purpose of the adrenal glands is to regulate the body's response to stress by producing hormones like adrenaline, cortisol, estrogen and testosterone that are required for a number of vital functions.

However, when we experience chronic stress, such as that brought on by modern lifestyles and poor nutrition, it causes the adrenals to overproduce hormones in response, and ultimately wear out from exhaustion.

If you often experience fatigue for no reason, feel tired in the morning, crave sugary snacks or caffeine to keep your energy levels up or feel stressed and generally run down, you may be experiencing adrenal fatigue. It can also result in secondary disorders, such as obesity and allergies.

It may not be practical to completely change your lifestyle overnight, but there are a number of stems that can be implemented quickly to effectively treat this syndrome and prevent it from worsening. Here are some things that help:

1. Eat a healthy diet

This is hardly a mystery. It's a well-known fact that modern lifestyles and eating habits cannot support our body's requirements and are largely responsible for causing syndromes such as this. However, making better choices can be as easy as switching to high-fiber or multi-grain bread, instead of white breads and eating more vegetables and raw foods instead of processed ones. And no, ketchup doesn't count as a vegetable.

Laying off the colas, caffeine and energy drinks can help as these can stress the adrenals into pumping out greater amounts of hormones and too much consumption of them may even be a cause of this syndrome.

2. Supplement your diet

It's also a well-known fact that industrial farming and animal husbandry have caused a significant amount of deterioration in the quality of produce that reaches our tables. Even if it is fresh produce, it may not provide you with the amount of nutrients you need to fight the effects of pollution and a modern lifestyle.

Supplementing your diet with vitamins like B-complex, Vitamin E and C, and with healthy fats rich in omega-3 and omega-6 fatty acids can boost immunity, fight allergies and help your body cope better with the effects of stress.

3. Use herbal remedies

A number of herbs such as Skullcap, Rhodiola, Ashwagandha, Maca and Ginseng can act as calming agents and adaptogens, helping the body adapt better to the effects of stress. Most have to be used regularly, over a period of time to show beneficial effects, but they should always be used under the supervision of a herbal or medical practitioner.

4. Get regular exercise

Any form of exercise can help reduce stress levels by producing endorphins and chemicals that boost immunity. Some especially beneficial types to treat chronic stress are yoga, qigong and martial arts like tai chi, that regulate and balance energy flow throughout the body.

While the best way to deal with adrenal fatigue is to prevent it, making changes in your lifestyle using the steps above can reduce and alleviate the damage caused by stress so that you can get your life and your health back on track again.

Consuming well-formulated adrenal fatigue supplements is one of the steps you can take to aid in your recovery from adrenal fatigue syndrome. For high-quality supplements that promote optimal wellness and hormonal balance, visit http://www.goodelements.com

Article Source: http://EzineArticles.com/?expert=Andrew_Stratton

By Craig Copperfield

Those who suffer from an adrenal fatigue disorder know how life-altering it can be. Everyone knows what it's like to feel exhausted for days on end, to experience insomnia, or to feel overwhelmed by the stresses of everyday living, but for those living with a fatigue disorder, these and other symptoms take over their lives, profoundly affecting basic quality of living.

Diet plays a major part in causing adrenal fatigue as eating too much sugar and refined, or ground, carbohydrates, makes the body release too much insulin from sudden spikes in the body's processing of sugar. Blood sugar rises too quickly as the sugar is suddenly released into the bloodstream. Because the body then releases too much insulin to combat this sudden assault, the sugar is then brought down too quickly, therefore causing one to feel sleepy or lethargic. Processed foods in general should be avoided if at all possible.

Common symptoms include:

• Chronic fatigue
• Insomnia
• Anxiety
• Low Stamina
• Irritable Bowel Syndrome
• Depression
• Sensitivity to Cold

Because other medical conditions can cause many of the same symptoms, such as hypothyroidism, it is very important to see an adrenal fatigue doctor, one who is familiar with the disorder and knows how to treat it successfully.

Along with diet, stress can lower the body's defenses, leading to serious physical symptoms of a chronic fatigue condition. Some treatments for fatigue disorders include changes in diet which include cutting out processed foods, sugar, and caffeine, drinking more water and staying away from sodas and certain juices that actually act as diuretics, and learning stress-relieving techniques. Supplements such as vitamin C and a multi-vitamin can help to ensure the body is getting enough nutrients, as eating right is not always possible. For those who need more help, there are many supplements made specifically for addressing adrenal fatigue disorders, as well.

Fatigue disorders can interfere with one's ability to enjoy life to its fullest, so seeking help is the first step in taking life by the horns and enjoying it once again.

For more information on adrenal fatigue disorders or to locate and contact a adrenal fatigue doctor visit Holtorfmed.com

Article Source: http://EzineArticles.com/?expert=Craig_Copperfield

By Corinne Bridgewater

If fatigue has taken a hold of you and you have ruled out other illnesses like fibromyalgia and chronic fatigue syndrome then you may have adrenal fatigue. It is estimated that 70% of all people have it. Fatigue is a sign of stress and stress as well all know leads to some major medical issues including heart problems.

Four key steps to treating adrenal fatigue

One- Get more sleep and relaxation

We are in a society that is busy and fast paced. We have little time or more simply we make little time to relax. We do not sleep well or long enough and we rarely take and "me" time. All this fast paced stuff only increases your stress level and puts more and more demand on our adrenal glands. The hormones just can not pump out enough to deal with the level of stress we are trying to. As most of our organs need time to regroup and recover so do our adrenal glands. We must learn to give them time to recover.

The job of the adrenal glands is to keep our hormone levels at the proper amount. They are known as the anti stress hormones, but they can only do their job if allowed the proper amount of time to rest and recover. Science says this amount is 8-9 hours a night for it to be able to function properly during the day when called upon.

Not only do our everyday routines place stress on our bodies but to a great degree on our emotions and minds too. If you do not allow your minds to distress then your life will stress out and you will become severely fatigued. If you think being tired at the end of the day is bad, just wait until you are tired out after getting up in the morning.

You can see how important it is when you realize that because of medically studies that the state employments departments make all employers give their employees recommended breaks each shift. This is because they found that allowing the worker to rest, their energies are recovered and they can work more efficiently.

Two- Work on reducing stress in your life

Wikipedia defines stress as a term that refers to the consequence of the failure of an organism - human or animal - to respond appropriately to emotional or physical threats, whether actual or imagined.

It is obvious that in America today it is virtually impossible to live a life that is totally stress free. It is a fact of life that stress is life, our goal has got to be to find ways to reduce the stress. Sounds simple when you write it, but it really is a rather difficult thing to do. Especially since by the time you need to reduce it, it is already pretty much consuming you.

There is a stress hormone called cortisol that is released by the adrenal glands to help us cope with and then to recover from stress. This is the hormone that is best known as the "flight or fight" response hormone. It acts just like adrenaline. The difference is that adrenaline is short acting to get us out of danger; cortisol is the long term hormone that allows up the energy to perform normal tasks.

When are limited supply of cortisol is used up and we do not allow our bodies times to recover that is when we start having fatigue symptoms. There are things each day you can do to relieve the stress in your life. First off, take time to unwind everyday. A few minutes here and there is all it takes. Try to not get upset over everything and pick your battles. Do not stress over problems you can not change. Do not argue over politics and religion and things that rile you up but really go no where. If you are upset all the time then your stress level is too high all the time.

Besides taking time out to relax, do something with that time that you will enjoy. Do a hobby, go for a relaxing walk, engage in some activity that destresses you.

Three- Take the needed vitamins, minerals and supplements that will help your body

A good multi vitamin will help your body handle stress. There are even companies that make formulas geared to "stress". They will have additions of minerals that help the body's immunities and to recover from stressful situations.

Some of the more important vitamins to take for adrenal fatigue are B5, B6, B12 and Vitamin C. The important minerals seem to be magnesium and zinc. Natural supplements are licorice, DHEA and Echinacea

Four- Try regular exercise

Our bodies are made to move. So exercise is a vital component to strengthening the body. Science shows that with regular exercise, the hormones in our body are circulated better and therefore metabolize easier. Cortisol, the main stress hormone also regulates our blood sugar and is one reason that exercise helps in the process.

When you first decide to exercise do not go hog wild and run a marathon. It is important that you build your tolerance up slowly. If you overdo it you will put your recovery back. So remember to pace yourself and do not engage in competitive sports. Start out by walking, it's a good exercise that is easy on your body and yet allows you to build up to walking more and more and thus getting stronger. When you are stronger then you can think of jogging or speed walking. Start with 20 minutes three times a week and increase to five times a week before increasing the time.

If you incorporate just these four steps into your personal adrenal fatigue routine then you will see noteworthy advancement of health for most of the symptoms. These simple changes in your life will enable you to treat and live with adrenal fatigue.

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Article Source: http://EzineArticles.com/?expert=Corinne_Bridgewater