Treatment Sheet for Adrenal Fatigue (Hypoadrenia)
You have been diagnosed with adrenal fatigue. The good news is that you can do most of what is necessary to recover and regain your adrenal health, yourself. You do not have to give your power to someone else in the hope that they know what they are doing because they have a license to practice and to prescribe magic pills to make you well. There are no magic pills for adrenal fatigue but there are certainly key lifestyle changes and nutritional supplements that will greatly facilitate your recovery. The following are guidelines for treatment with this condition:
- First and foremost, read the book entitled Adrenal Fatigue The 21st Century Stress Syndrome by Dr. James L. Wilson.
- Lifestyle is extremely important in your program for recovery from adrenal fatigue. Elements of lifestyle are frequently the cause and the aggravating factors of adrenal fatigue that stand in the way of healing. When you understand these factors in your own lifestyle, you have the power to recover by making the necessary changes. Separate the good, the bad and the ugly, locate “energy robbers,” reframing (see book), practice the relaxation response exercises, and understand that you can do one of three things:
- You can change the situation.
- You can change yourself to fit (adapt to) the situation.
- You can leave the situation.
- Sleep is of utmost importance in adrenal fatigue. Be in bed and asleep by 10:30 at the very latest, before your second wind hits at about 11:00 PM. Also, if at all possible, try and sleep in until 8:30-9:00 in
- Certain postures in yoga, ta’i chi and qi gong can also be helpful with adrenal support and insomnia. Check with a teacher of these disciplines to find out which postures or exercises would specifically help you. Avoid coffee, caffeine containing beverages and chocolate because they act as stimulants. These can interrupt sleep patterns and increase morning lows. Even if they are consumed early in the day, they can disrupt sleep and make the next morning harder to negotiate. Some people are photosensitive and watching television or looking at a computer screen keeps their melatonin from rising and inducing sleep. If you are having difficulty going to sleep and usually are staring at a TV or computer screen late at night, try having an 8:00 PM limit on these visual stimuli. If your cortisol levels are low late at night, try exercising in the evening as exercise raises cortisol levels and may afford you a sound night’s sleep. There are particular nutritional supplements that can be beneficial. Often melatonin (0.3-1.3 mg) taken 30 minutes before bedtime helps establish normal sleep patterns. Calcium citrate (500 mg) taken with 50 mg of 5-hydroxytryptophan (5HTP) at night before retiring is also relaxing and helps many people sleep through the night. Trace mineral tablets taken at the evening meal also help relax the body. Adrenal extracts taken
the morning, even if just on weekends. If you have difficulty sleeping, try one or two bites of a snack that contains protein, unrefined carbohydrate, and high quality fat before going to bed, such as half a slice of whole grain toast with peanut butter or a slice of cheese on a whole grain cracker. Be sure to get enough physical exercise during the day. Try varying the kinds of exercise you do, their intensity or when you exercise.