Are You Tired of Being Tired? by Dr. Brandie Nemchenko

Our lives have so many facets and tangents, that sometimes it is impossible keep up with the spin. Did you know that not having control of your life has more impact physically than you know?

We’ve all heard that stress can make us sick. But do we really understand the far-reaching concept that is?

Our patients’ most common symptoms are weight gain (predominately in the abdomen), insomnia, fatigue, and depression. Does that sound like you? If so, your underlying problem could be adrenal fatigue.

The effects of adrenal dysfunction can be profound: fatigue and weakness, suppression of the immune system, muscle and bone loss, moodiness or depression, hormonal imbalance, skin problems, and autoimmune disorders.

The job of your adrenal glands is to gather all your body’s resources into “fight or flight” mode by increasing production of adrenaline and cortisol. When healthy, your adrenals can instantly increase your heart rate and blood pressure, release your energy stores for immediate use, slow your digestion and other secondary functions, and sharpen your senses.

Unlike our ancestors, we live with constant stress. Instead of occasional, acute demands followed by rest, we’re constantly over-worked, under-nourished, exposed to environmental toxins, worrying about others — with no let-up.

Every challenge to the mind and body creates a demand on the adrenal glands. And the list of challenges is endless: lack of sleep, a demanding boss, the threat of losing your job, financial pressures, personality conflicts, yo-yo dieting, relationship turmoil, death or illness of a loved one, skipping meals, reliance on stimulants like caffeine and carbs, digestive problems, over-exercise, illness or infection, unresolved emotional issues from our past or present and more. The result is adrenal glands that are constantly on high alert, cascading to release cortisol.

What is cortisol? In its normal function, cortisol helps us meet these challenges by converting proteins into energy, releasing glycogen, and counteracting inflammation. For a short time, that’s okay. But at sustained high levels, cortisol gradually tears your body down.

Sustained high cortisol levels:

• destroy healthy muscle and bone

• slow down healing and normal cell regeneration

• impair biochemicals needed to make other vital hormones

• impair digestion, metabolism and mental function

• interfere with healthy endocrine function; and

• weaken your immune system.

Adrenal fatigue may be a factor in many conditions, including fibromyalgia, hypothyroidism, chronic fatigue syndrome, arthritis, and even acne to hair loss.

If your energy lags during the day, you feel emotionally off-kilter much of the time, you sleep poorly or less than seven hours a night, you can’t shed excess weight even while dieting, and you rely on caffeine or carbohydrates as “pick-me-ups” — these are all red flags indicating adrenal imbalance.

So what can you do?

• Choose high-quality food, reduce carbohydrates, and cut back on stimulants.

• Consider nutritional supplements that support adrenal function. Start with a high-quality multivitamin–mineral complex rich in stress vitamins, minerals, and essential fatty acids. (I do not mean One-A-Day which in my opinion are worthless and don’t digest in your system due to hard capsule that lends itself to a hefty shelf life - it has been said that people have reported being able to still read the capsule when it passes! You need something with a higher digestability.)

• It’s helpful to make a list of your stressors, especially those that are ongoing or self-imposed.

• Get more rest. Your body needs time to heal!

We can never underestimate the power of perceived stress. Guilt, pain from past hurts, self-destructive habits, unresolved relationship problems — your past and present emotional experience may be functioning as an ever-present stressor in your life. Dealing directly with these problems is far more beneficial than spending a lifetime compensating for the stress they create.

Don’t let stress make you sick. With my patients I advocate “extreme self care.” Make time for you. For me, I’m up at 5am to have some “me” time to get organized, listen to music that makes me happy, and to set my day. It makes me a better boss, a better mom and wife, and gives me control over my life. For you - it may be carving out time to take a walk, or get a massage, or head to Barnes & Noble for some quiet time reading.

Think of stress as a boiling kettle and whatever you can do to blow off steam - the healthier you’ll be for you and for your family!

Dr. Brandie has been a member of UMMC since 2003. She co-owns King of Prussia Family Wellness Center, PC (www.kopwellness.com) and is certified for the specialized treatment of pregnant women and children by the FICPA (www.icpa4kids.org).