adrenal stress & hormone balance - zrt laboratory stress booklet.pdf · stress response and...

ADRENAL STRESS & HORMONE BALANCE

FINDING BALANCE THROUGH HORMONE TESTING

Do You Have Risks of Adrenal Imbalance?

Ask yourself:

Sound familiar? The more of these symptoms you have, and the more persistent they are, the more likely you are to be walking around with undetected adrenal fatigue.

Ask your healthcare provider about hormone testing for adrenal imbalance associated with stress disorders.

Do I need more sleep?

Am I usually tired when I wake up in the morning, but too ‘wired’ at night to fall asleep?

Can I live without coffee?

Do I generally feel run down?

Do I feel energized, or worn out after exercise?

Is it harder to bounce back from illness?

Do I need a vacation?

Aches and pains

Sleep disturbances

Chronic health problems

Irritability

Weight gain in waist

Depression

Evening fatigue

Morning fatigue

Anxiety

Allergies

Bone loss

Sugar/food cravings

Susceptibility to infections

Autoimmune diseases

Diabetes/prediabetes

Poor concentration

Low libido

Sensitivity to chemicals

Symptom Checklist:

Adrenal Glands and Hormone BalanceThe adrenal glands, otherwise known as the “stress glands” enable your body to cope with stress and survive. Shaped like two tiny pyramids, they sit atop the kidneys and from this central location mobilize your response to every possible change within your environment. Whether coming from outside of ourselves in the form of a natural disaster, or from within, like the anxiety we experience before public speaking, it is the adrenals’ job to help us adapt to the situation.

They accomplish this by secreting key hormones like adrenaline (epinephrine) to mobilize the body’s natural “fight or flight” response in an emergency, and cortisol, the primary stress hormone that fine-tunes our response to the stress and strains of everyday living.

Adrenals in balance produce adequate amounts of DHEA and cortisol to power us through the day, taking stress in stride. Together these hormones impact just about every process in the body, from energy production and immune activity to cellular maintenance and repair. They are key regulators of glucose, insulin and inflammation, and play a major role in bone and muscle building, mood and mental focus, stamina, sex drive and sleep cycles.

Adrenals out of balance are overworked and unable to produce enough essential hormone to keep us running on all cylinders. When a person is under constant physical or emotional stress, the adrenal glands are taxed to release elevated amounts of cortisol, the master stress hormone. But over time, if stress levels remain high, adrenal output is diminished. When that happens, cortisol levels plummet, along with our energy. We start to run out of steam, sleep fitfully, get sick and pack on pounds through the middle. These are the hallmark signs of adrenal fatigue.

KIDNEYS

ADRENALGLANDS

Stress and Adrenal FatigueThe difference between stress we can handle, and stress that gets out of hand – stress vs. distress – marks the difference between adrenal balance and imbalance. The latter occurs when mental, physical or emotional stressors call our adrenal glands to action too often or in a sustained manner, which eventually may lead to adrenal fatigue.

Cortisol’s main impact on the immune system is double-edged. Acute stress sends white blood cells to their battle stations to pump up our defenses against disease. Chronic stress weakens immune reserves leaving us vulnerable to illness, inflammation, and any virus that comes along.

Long Term Stress EffectsWhen stress is prolonged, adrenal hormones start fluctuating up and down, triggering blood sugar and insulin imbalances, food cravings, weight gain and sleep disturbances. Adrenals under pressure create imbalances of other hormones, e.g., stealing progesterone away from its reproductive duties to make extra cortisol, or inhibiting thyroid function and metabolism.

If stress levels stay high, the adrenals remain in “survival mode” to keep us going: by increasing alertness (i.e., sleeplessness), appetite (i.e., overeating) and fat reserves (i.e., stored as belly fat), while health and immunity against illness and disease steadily weaken.

What Does Adrenal Fatigue Feel Like?

As the name suggests, its main symptom is fatigue, yet it is unrelieved

by sleep if stress is constant. Here is a common scenario:

Jane is a high-level executive, bright, savvy, ambitious. A perfectionist

who trusts no one but herself, she will work 15 hours a day, 10 days in

a row if need be, to get things right. She eats lunch at her desk, keeps

herself going with sweets or salty foods and can’t live without coffee.

She often travels on back-to-back weekends, rarely takes a vacation,

and sleeps less than five hours a night, rising at 4:30 A.M. to rush to the

gym for a workout before work. She is addicted to carbs and her smart

phone. Jane has two teenagers, one of whom has emotional anxiety,

and another who is an overachiever like her mother. None of this fazes

Jane until over the course of a year, she notices that she has gained

15 pounds (mostly belly fat) that she can’t lose no matter how many

hours she puts in on the treadmill. She has lately started smoking a few

cigarettes to calm herself down at

night. Her libido has diminished and

even when she is “well” she feels like

she is coming down with flu. Though

she has never suffered from allergies,

she recently broke out in itchy hives

on a business trip. Then one day

in the middle of a meeting she felt

dizzy and faint. The next morning she

couldn’t get out of bed and was seriously ill for 3 weeks. Her life and job

performance have dramatically changed.

Healthy AdrenalsWhen our lives are balanced by optimal nutrition, exercise and enough sleep, the adrenals perform for us 24/7. When we are out of balance and burning the candle at both ends, the adrenals malfunction—and so do we.

In the 21st century, keeping up with life in the fast lane makes us all candidates for adrenal fatigue. People vary greatly in their ability to respond to and withstand stress. Assessing your own stress response and adrenal function can easily be done with a simple saliva test.

Hormone Testing is a Key Element of Effective Stress Management ZRT’s Adrenal Stress Profile Advantages:

Saliva testing for DHEA and diurnal cortisol levels at 4 time points during the day is a comprehensive test that can assess full adrenal function. By reviewing test results, your healthcare provider can:

Identify adrenal imbalances caused by too much or too little hormone

Match tested hormone levels with your symptoms to help individualize a treatment plan

Retest to monitor and adjust treatment as needed

Track progress with follow-up test reports

Additional recommended profiles with

multiple symptoms of hormone imbalance:

Female Comprehensive Profiles I or II

Saliva Profiles I, II, or III

Weight Management Profile

CardioMetabolic Profile

Sleep Balance Profile

Recommended Reading

The Cortisol ConnectionShawn Talbott, Ph.D.

This book is important to us all, as each of us face

a host of stresses in our everyday lives … I believe it is a must-read for anyone interested in improving one’s health and better coping with the stresses of life through optimal nutrition. - Dr. William J. Kraemer, Ph.D.

The Mood CureJulia Ross, M.A.

In this book, the author proposes that we are in a “bad-mood epidemic” and that much of our

increasing emotional distress stems from correctable malfunctions in our brain and body chemistry, resulting from unmet nutritional needs. Provides readers who feel depressed, anxious and stressed with a complete nutritional repair plan.

Adrenal Fatigue,The 21st Century Stress SyndromeJames Wilson, N.D., D.C., Ph.D.

Adrenal fatigue remains one of the most under-diagnosed illnesses in the U.S.; many physicians are still not familiar with it. That is why I wrote the book and lecture around the world, because once recognized, adrenal fatigue can be treated. You CAN get better.

Adrenalogic: Outsmarting StressLena D. Edwards, M.D.

Adrenalogic is written for all of you who may suffer from inexplicable

symptoms, such as fatigue, chronic pain, and stress sensitivity in the face of “normal” test results. You know there is something more going on, but you need guidance on where to begin. This book is your starting point, empowering you with the tools you need to take control of your stress and your health.

Wha

t Tes

t Res

ults

Can

Tel

l You

: Com

mon

ly O

bser

ved

Patte

rns

of C

ortis

ol Im

bala

nce

Ch

roni

cally

Ele

vate

d

Co

rtis

ol

Ove

rall

high

er

than

nor

mal

co

rtis

ol p

rodu

ctio

n th

roug

hout

the

day

from

pro

long

ed

stre

ss d

eman

ds.

Gen

eral

sym

pto

ms

incl

ude:

Foo

d/su

gar

crav

ings

, fee

ling

“tire

d bu

t wire

d,”

inso

mni

a,

and

anxi

ety.

Hig

h co

rtis

ol a

lso

depl

etes

its

pre

curs

or h

orm

one

prog

este

rone

.

Ste

ep D

rop

in

Co

rtis

ol

Str

ess/

fatig

ued

patte

rn –

mor

ning

co

rtis

ol in

the

high

no

rmal

ran

ge o

r el

evat

ed, b

ut le

vels

dr

op o

ff ra

pidl

y,

indi

catin

g ad

rena

l dy

sfun

ctio

n.

Gen

eral

sym

pto

ms

incl

ude:

Mid

-da

y en

ergy

dro

p,

drow

sine

ss, c

affe

ine/

suga

r cr

avin

gs,

and

low

exe

rcis

e to

lera

nce/

poor

re

cove

ry.

Gen

eral

sym

pto

ms

incl

ude:

Mor

ning

/ev

enin

g fa

tigue

, dip

s an

d sp

ike

of e

nerg

y,

anxi

ety,

irrit

abili

ty,

poor

con

cent

ratio

n,

impa

tienc

e, c

ravi

ngs,

lo

w e

xerc

ise

tole

ranc

e/po

or r

ecov

ery.

Reb

oun

d C

ort

iso

lU

p an

d do

wn/

irr

egul

ar c

ortis

ol, n

ot

follo

win

g th

e no

rmal

pa

ttern

.

Cor

tisol

that

doe

s no

t fol

low

the

norm

al p

atte

rn c

an tr

igge

r bl

ood

suga

r im

bala

nces

, foo

d cr

avin

gs a

nd fa

t sto

rage

, esp

ecia

lly a

roun

d th

e m

iddl

e. R

elat

ed

imba

lanc

es o

f low

DH

EA

com

mon

ly r

esul

t in

loss

of l

ean

mus

cle,

lack

of s

tren

gth,

dec

reas

ed s

tam

ina

and

low

exe

rcis

e to

lera

nce.

Life

styl

e su

gg

estio

ns:

• R

educ

e st

ress

and

impr

ove

copi

ng s

kills

•

Pro

tein

at e

ach

mea

l, no

ski

ppin

g lu

nch

• H

ydra

te th

roug

hout

the

day,

her

bal t

eas

and

wat

er, a

void

sof

t drin

ks•

Red

uce

cons

umpt

ion

of r

efine

d ca

rboh

ydra

tes

and

caffe

ine

• G

et a

dequ

ate

slee

p (a

t lea

st 7

hou

rs);

cat

naps

• A

erob

ic e

xerc

ise:

<40

min

low

– m

oder

ate

inte

nsity

dur

ing

time

whe

n co

rtis

ol le

vel w

ithin

opt

imal

ran

ge•

Str

engt

h tr

aini

ng: w

ith g

uida

nce

2-3

times

per

wee

k•

Enj

oy e

xerc

ise

that

dec

reas

es e

xces

sive

str

ess

sym

ptom

s•

Exe

rcis

e in

the

mor

ning

Life

styl

e su

gg

estio

ns:

• R

educ

e st

ress

and

impr

ove

copi

ng s

kills

• P

rote

in a

t eac

h m

eal,

no s

kipp

ing

lunc

h•

Hyd

rate

thro

ugho

ut th

e da

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s an

d w

ater

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oft d

rinks

• R

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ned

carb

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s an

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ffein

e•

Get

ade

quat

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(at l

east

7 h

ours

); c

atna

ps

• E

xerc

ise

mid

mor

ning

to b

oost

ene

rgy

with

a c

ombi

natio

n of

mus

cle

build

ing

and

card

iova

scul

ar a

ctiv

ities

• S

ched

ule

mor

e tim

e fo

r fu

n ac

tiviti

es

Life

styl

e su

gg

estio

ns:

• R

educ

e st

ress

and

impr

ove

copi

ng s

kills

•

Take

bre

aks,

str

etch

ing,

yog

a, d

eep

brea

thin

g •

No

skip

ping

mea

ls; p

rote

in s

nack

s be

twee

n m

eals

to s

tabi

lize

bloo

d su

gars

• H

ydra

te th

roug

hout

the

day,

her

bal t

eas

and

wat

er, a

void

sof

t drin

ks•

Red

uce

cons

umpt

ion

of r

efine

d ca

rboh

ydra

tes

and

caffe

ine

• G

et a

dequ

ate

slee

p (a

t lea

st 7

hou

rs)

• E

xerc

ise

mid

-mor

ning

to b

oost

ene

rgy

with

a c

ombi

natio

n of

toni

ng

and

stim

ulat

ing

activ

ities

Ste

ep D

rop

in C

ort

iso

l

Cor

tiso

l Gra

ph

Li

fest

yle

Issu

es

S

uppl

emen

ts t

o C

onsi

der

Fo

r A

larm

/R

esis

tan

ce S

tag

e

B-c

om

ple

x vi

tam

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Vitam

in C

M

agnesi

um

Calc

ium

Panto

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d

Tra

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inera

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Zin

c

Manganese

Sele

niu

m

M

oly

bdenum

Chro

miu

m

Copper

Io

din

e

Vitam

in E

Adapto

gens

Ash

waganda

Sch

isandra

Rhodio

la

Cord

yce

ps

Panax

gin

seng

Ele

uth

ero

M

agnolia

off

icin

alis

, alo

ne o

r in

com

bi-

nation w

ith o

ther

adre

nally

act

ing h

erb

s

Phosp

hatidyl

serine

O

mega-3

fis

h o

ils

Phyt

ost

ero

ls (

beta

-sitost

ero

l)

Theanin

e

Tyr

osi

ne

Phenyla

lanin

e

M

eth

yl d

onors

: M

SM

, SAM

e,

beta

ine

Reduce

str

ess

and/o

r im

pro

ve c

opin

g

skill

s

G

et

adequate

sle

ep

Elim

inate

caff

ein

e

Reduce

consu

mption o

f re

fined c

arb

ohy-

dra

tes

as

they r

ais

e insu

lin levels

, w

hic

h

low

ers

glu

cose

, w

hic

h t

riggers

rele

ase

of

more

cort

isol (t

o r

ais

e g

luco

se)

A n

oon c

ort

isol th

at

is less

than 4

0%

of

morn

ing c

ort

isol is

suggest

ive o

f adre

nal

dysf

unct

ion e

ven if

poin

ts a

re w

ithin

norm

al ra

nge.

Reduce

str

ess

and/o

r im

pro

ve c

opin

g

skill

s

G

et

adequate

sle

ep

Elim

inate

caff

ein

e

Reduce

consu

mption o

f re

fined c

arb

ohy-

dra

tes

as

they r

ais

e insu

lin levels

, w

hic

h

low

ers

glu

cose

, w

hic

h t

riggers

rele

ase

of

more

cort

isol (t

o r

ais

e g

luco

se)

Patient

exp

erience

s a ‘re

bound’ in

the

aft

ern

oon

Reduce

str

ess

and/o

r im

pro

ve c

opin

g

skill

s

G

et

adequate

sle

ep

Elim

inate

caff

ein

e

Reduce

consu

mption o

f re

fined c

arb

ohy-

dra

tes

as

they r

ais

e insu

lin levels

, w

hic

h

low

ers

glu

cose

, w

hic

h t

riggers

rele

ase

of

more

cort

isol (t

o r

ais

e g

luco

se)

Aft

ern

oon r

ise in c

ort

isol m

ay b

e d

ue t

o

incr

ease

d a

ctiv

ity

or

stre

ss.

E.g

. drivin

g

hom

e,

exerc

ise,

eating.

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vate

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rmat

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for

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atio

nal p

urpo

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only

. R

ocky

Mou

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pres

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alth

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Reb

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Cor

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The a

dre

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pro

duce

cort

isol 24 h

ours

per

day

with a

regula

r diu

rnal va

riation.

Cort

isol outp

ut

is h

ighes

t w

ithin

the f

irst

hour

aft

er

waki

ng,

decl

ines

steadily

thro

ugh t

he d

ay,

and r

each

es a

low

during s

leep.

Adre

nal exh

aus-

tion t

ends

to r

esu

lt in a

fla

ttened c

ort

isol pro

file

with los

s of

the m

orn

ing s

urg

e,

while

earlie

r st

ages

of th

e G

enera

l Adapta

tion S

yndro

me

gener

ally

resu

lt in o

ne o

r m

ore

ele

vate

d c

ort

isol poin

ts.

Bac

kgro

und

on D

HEA

S D

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or

dehyd

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ndro

stero

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is a

lso s

ecr

ete

d b

y th

e a

dre

nal gla

nds.

It

is t

he m

ost

abundant

ster

oid

horm

one in

the b

ody,

circu

lating p

rim

arily

in its

sulp

hate

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, D

HEA-S

. D

HEA c

om

pete

s w

ith c

ort

isol at

the r

ece

pto

r le

vel, a

nd

bala

nce

s th

e e

ffect

s of

cort

isol. T

he r

atio o

f co

rtis

ol to

DH

EA t

ends

to incr

ease

with a

ge b

ecause

DH

EA-S

decl

ines

with a

ge,

while

morn

ing c

ort

isol st

ays

the s

am

e o

r in

crease

s sl

ightly.

A h

igher

than e

xpec

ted r

atio f

or

a g

iven a

ge

may

be indic

ativ

e o

f unbala

nce

d a

dre

nal fu

nct

ion (

cort

isol to

o h

igh o

r D

HEA-S

too low

). F

act

ors

contr

ibuting t

o im

-bala

nce

may

incl

ude a

cute

or

chro

nic

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ess

, obesi

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eta

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Probable Resistance Stage Resistance or Alarm Stage Resistance or Alarm Stage

The

follo

win

g ar

e so

me

com

mon

ly o

bser

ved

patte

rns

of a

dren

al d

ysfu

nctio

n:

Reb

oun

d C

ort

iso

l

Ch

roni

cally

Ele

vate

d C

ort

iso

l

Nor

mal

Cur

ve

Gen

eral

sym

pto

ms

incl

ude:

Tire

d bu

t w

ired,

irrit

abili

ty,

crav

ings

, low

ex

erci

se to

lera

nce/

poor

rec

over

y, c

an’t

get t

o sl

eep

or w

ake

frequ

ently

.

Not

e: h

igh

nigh

t co

rtis

ol p

rom

otes

w

akef

ulne

ss.

Gen

eral

sym

pto

ms

incl

ude:

Tire

d al

l th

e tim

e, b

urne

d-ou

t fee

ling,

no

ener

gy, a

llerg

ies,

ch

emic

al s

ensi

tiviti

es,

susc

eptib

ility

to il

lnes

s,

irrita

bilit

y, c

ravi

ngs,

sl

eep

dist

urba

nces

, ex

haus

tion.

Ele

vate

d E

veni

ng

Co

rtis

ol

Hig

her

than

nor

mal

ev

enin

g an

d ni

ght

cort

isol

pro

duct

ion.

Ad

rena

l Exh

aust

ion

Adr

enal

fatig

ue/

burn

out p

atte

rn w

ith

over

all l

ow c

ortis

ol;

norm

al m

orni

ng

cort

isol

sur

ge is

su

ppre

ssed

and

di

urna

l pat

tern

is

flatte

ned.

Ele

vate

d E

veni

ng C

ort

iso

l

Ad

rena

l Exh

aust

ion

Life

styl

e su

gg

estio

ns:

• R

educ

e st

ress

and

impr

ove

copi

ng s

kills

• G

entle

exe

rcis

e: s

tret

chin

g, y

oga

(no

exer

cise

afte

r 4p

m)

• E

limin

ate

caffe

ine,

hyd

rate

thro

ugho

ut th

e da

y, h

erba

l tea

s an

d w

ater

, av

oid

soft

drin

ks•

Pro

tein

sna

ck b

efor

e be

d to

pre

vent

dro

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Tips for Adrenal RebalancingIf you listen to your mind and body, you can often identify the most troublesome or persistent stress in your life; most of us know intuitively what we need to do to make a change: Get enough sleep. Studies of ‘short-sleepers’ (i.e., less than

7 hours a night), show increased weight gain via disruption of appetite hormones, leading to overeating, lack of satiety, and food/sugar cravings. Try to get at least 8 hours a night

Avoid overconsumption of caffeine—coffee, black tea, energy drinks, e.g., Red Bull, etc. If you rely on caffeine to stay awake, try green tea which stimulates a response in the brain that leads to calm alertness

Reduce refined carbohydrates that raise blood sugar and insulin levels, which promotes fat storage in the abdomen

Increase fiber intake which slows sugar absorption through the GI tract to help control blood glucose & insulin levels

Exercise aerobically to improve oxygenation and relieve stress Strength train to boost androgen hormone levels (DHEA &

testosterone), increase lean muscle mass, stamina, and libido Stretch with Pilates, yoga, to release tension held in muscles

thus lowering stress hormones Consider daily meditation to help decrease the impact of stress

on mind and body – work up to 20 min daily sessions Increase fun activities that fuel your life’s passions e.g.,

painting, cooking, sewing, photography Take your vitamins! B-complex, C, D3, E, and trace minerals

(magnesium, calcium, zinc, selenium, chromium, iodine) in particular, are essential ‘co-factors’ required for the production of adrenal hormones

Adaptogens are powerful herbs known to strengthen the adrenals ability to adapt to stress at all stages – look for preparations (tinctures, capsules) with ashwagandha, maca, rhodiola, cordyceps, and/or Siberian ginseng

If hormone testing reveals cortisol imbalances and/or lows of progesterone or DHEA, talk to your doctor about replenishing levels with bioidentical hormones

NOTES:

Record your commitment to “me time” aimed at relaxation, fun and stress-

coping measures, e.g.: treat yourself to a massage or facial, join a book club;

find a beautiful walking/hiking trail; watch comedies vs. horror films, cancel

at least one superfluous appointment per week, talk to a financial or time

management advisor, practice deep breathing, etc.

Next Steps: Finding the Help You NeedIf you are suffering from symptoms of adrenal stress and fatigue, finding a provider who recognizes this commonly under-diagnosed condition is vitally important. ZRT Lab’s Find a Provider locator https://myzrt.zrtlab.com/tools/findprovider lists heath care professionals who routinely test for adrenal dysfunction and use safe, natural approaches to correct imbalances. Once you’ve located a provider in your area you might choose to work with, it’s always a good idea to make sure he/she is the right partner to assist you in restoring adrenal health.

To that end here are 7 key questions to ask:

1. Do you recognize adrenal fatigue as a significant health problem?

2. If so, what are the most common symptoms you treat in your practice?

3. Do you use non-invasive saliva or dried urine testing to identify the root cause of adrenal problems?

4. Which hormones do you usually test, and why?

5. Do you use test results as a guide to determine the right treatment plan for my particular needs?

6. Does your approach to adrenal rebalancing and support integrate lifestyle (diet, exercise, stress management) and bioidentical hormones as needed?

7. Do you retest adrenal hormone levels to monitor my progress and make any necessary adjustments?

DOCTORS ANSWERS TO THE 7 QUESTIONS:

TREATMENTS/SUPPLEMENTS I’VE TRIED:

Treatment Dose Results

HOW I’M DOING:

Examples: B vitamins boost my energy; swimming relaxes me

LIFESTYLE CHANGES I’D LIKE TO MAKE:

Examples: Exercise; meditating; going to bed earlier

adrenal stress & hormone balance - zrt laboratory stress booklet.pdf · stress response and...

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