The World Health Organization states that “stress: is the “Health Epidemic of the 21st Century.” The ability to respond to stress in our world has significant health implications. Everyone has to deal with stress, and the body has mechanisms designed to adapt and perform under stress. However, if the stress is too intense and becomes chronic, it can result in an unhealthy biological response. As a result, one is susceptible to many psychological and physical symptoms.
There is also the issue of burn-out from the workplace, where stress is not managed correctly. It is a common problem in America. It can cause feelings of energy depletion or exhaustion, increased mental distance from one’s job, feelings of negativism or cynicism related to one’s career, and reduced professional efficacy.
Your stress glands are the adrenal glands. The adrenal glands are part of a sophisticated communication system in the body. Your brain takes information from the outside world through your senses and your internal organs. The brain then communicates through nerve impulses, neurotransmitters, and hormones to other tissues and organs of the body.
For short-term response, the adrenal glands release epinephrine (adrenaline) and norepinephrine (noradrenaline) which act as both hormones and neurotransmitters (the action of both is known as neurohormones). The short-term response of epinephrine and norepinephrine through nervous system messaging increases heart rate and blood pressure, stimulates the liver to break down glycogen to glucose and releases it into the blood for energy supply, dilates bronchioles, reduce digestion and urination, and increase metabolic rate.
In response to long-term stress, the hypothalamus receives a message to release corticotropin-releasing hormone (CRH), which in turn stimulates the anterior pituitary gland to release adrenocorticotropic hormone (ACTH), which then messages the adrenal glands to release mineralocorticoids, glucocorticoids, and dehydroepiandrosterone (DHEA). The mineralocorticoids are named after the fact that they affect “minerals” or electrolyte balance of the fluid in the blood, especially sodium and potassium. The principal mineralocorticoid is the hormone aldosterone. The glucocorticoids are named since they increase blood glucose levels by stimulating gluconeogenesis (formation of carbohydrates from protein and other substances). Glucocorticoids also reduce inflammation and reduce immune activity. The main glucocorticoid is cortisol. The hormone DHEA counterbalances the effects of cortisol and acts as an antioxidant, reduces inflammation, protects against nerve degeneration, and stimulates nerve growth.
The traditional diet revolves around vegetables, fruits, seafood, poultry, beans, herbs and spices, olive oil, nuts, moderate dairy, and limited red meat. There are plenty of free Mediterranean Diet cookbooks and free internet menus available. I modify the Mediterranean Diet to reduce wheat products as they are blood glucose and insulin spikes and is a common food sensitivity. One should consume a limited amount of caffeine (1-2 cups of coffee a day, or preferably green tea) and restricted simple sugar intake (less than 25 grams daily). Stress reduction techniques such as prayer, neurofeedback, and counseling are helpful. Regular exercise is essential but needs to be light enough for one to recover adequately. The length and intensity vary depending on the individual. Adequate quality sleep is essential. For most people, this would be 7 to 8 hours. Sleep disorders, if present (e.g., insomnia, apnea), need to be treated.
I often have patients take our Adrenal Wellness formula that contains a combination of adaptogenic herbs that work to balance the HPA Axis and improve adrenal hormone balance. The European Medicines Agency (EMA) has defined herbal adaptogens as: “Adaptogenic substances are stated to have the capacity to normalize body functions and strengthen systems compromised by stress. They are reported to have a protective effect on health against a wide variety of environmental assaults and emotional conditions.”
The formula contains my favorite adaptogenic herbs, including Rhodiola rosea, ashwagandha, and Eleutherococcus. These herbs and nutrients such as B vitamins and vitamin C are effective in helping people re-establish adrenal balance.
Our Adrenal Wellness contains a well-studied form of ashwagandha extract. A double-blind, placebo-controlled trial found that 125 to 250 mg of ashwagandha extract taken twice daily resulted in a 79% reduction in fatigue. There were also reductions in stress, anxiety, irritability, inability to concentrate, and forgetfulness. These factors did not improve in the placebo group. As well, serum cortisol levels decreased by 24.2%, and DHEA levels increased by 32.2 % for those taking Ashwagandha extract.
Rhodiola is a medicinal plant with almost 200 studies published on its chemistry and clinical use. Rhodiola rosea has a long history of use in Siberian and Russian medicine as an adaptogen. A review in the journal Current Pharmacology Reports notes that recent research demonstrates that Rhodiola rosea has “anti-aging, anti-inflammation, immunostimulating, DNA repair and anti-cancer effects in different model systems.” There have been three higher-quality studies (randomized controlled trials) that indicate that Rhodiola rosea improves overall health in people who have mental fatigue
In conclusion, many people suffer from chronic health problems due to adrenal dysfunction. Diet and lifestyle changes and key supplements can be very helpful in recovery.
Dr. Mark Stengler NMD, MS, is a bestselling author in private practice in Encinitas, California, at the Stengler Center for Integrative Medicine. His newsletter, Dr. Stengler’s Health Breakthroughs, is available at www.markstengler.com and his product line at www.drstengler.com
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Ishaque S, Shamseer L, Bukutu C, Vohra S. 2012. Rhodiola rosea for physical and mental fatigue: a systematic review. BMC Complementary and Alternative Medicine 12.
Jurow A. 2019. HPA Axis Dysfunction Hypothalamic‐Pituitary‐Adrenal Axis: A4m Conference.
Li Y, Pham V, Bui M, Song L, Wu C, Walia A, Uchio E, Smith-Liu F, Zi X. 2017. Rhodiola rosea L.: an Herb with Anti-Stress, Anti-Aging, and Immunostimulating Properties for Cancer Chemoprevention. Current Pharmacology Reports 3:384-395.
REFLECTION PAPER ON THE ADAPTOGENIC CONCEPT. 2008. Ema.europa.eu. https://www.ema.europa.eu/en/documents/scientific-guideline/reflection-paper-adaptogenic-concept_en.pdf)
