Ever feel like you haven’t so much plateaued as started sliding backwards down the mountain? Maybe you’ve heard about overtraining, but don’t know the signs or what it means or what to do! Today I invited Nutrition Specialist Lindsay Cotter to give us the low down.
Adrenal fatigue. It’s a word that is tossed around a lot these days, but did you know that it is not a medically recognized health issue? It’s actually called HPA axis dysregulation. I’d say they are one in the same, but the more holistic term is “adrenal fatigue.” And for us common folk, adrenal fatigue is just is easier to say, am I right?
{Amanda’s note: Since we can’t see our adrenals and we don’t feel them like a broken bone, it’s very easy as athletes to just skim over feeling off or fatigued…time to get to know your body!}
Okay, so let’s talk about HPA axis dysregulation. I mean ADRENAL FATIGUE. What is it?
I’m going to to quote my friend Kelsey from Healthy Gut life and Ancestralize RD’s. She sums it up:
“The hypothalamic-pituitary-adrenal axis (HPA axis) is the control center for your body’s stress response. When you get stressed, the hypothalamus releases corticotropin-releasing hormone (CRH), which is the first of a cascade of hormonal changes that eventually result in the production of cortisol (the “stress hormone”) from the adrenal glands. This is a normal response and is something your body was designed to do.
However, in the modern world your HPA axis is constantly being activated, as you’re being exposed to stressors all the time. From money problems, to traffic, to waking up to an alarm clock - stress is all around you.”
Whoa whoa whoa, you mean our every day life problems can cause adrenal fatigue?
Yes!
And on top of that, so can too much exercise, too little sleep, improper calorie consumption and nutrient intake, poor gut health, and inflammation. Sheesh, that’s a lot.
This is more than just over training.
The reason I know this is because both my husband and myself have had been through different stages of adrenal fatigue:
His - over training, little recovery, and of course the stress to perform as a pro athlete.
Mine - “I must be the perfect wife and workaholic” syndrome as well as poor gut health.
Let me tell you, we made a good pair with our adrenal fatigue symptoms.
- tired, trouble concentrating
- irritable, more susceptible to colds
- stomach problems, low blood sugar and cravings
- heart racing
- headaches
- our hormones were all over the place, especially cortisol (the fight or flight hormone)
Cortisol’s natural production in the body should be high in the morning when you awake (think energy to start the day). And then decreases in the evening when you are winding down day (think relaxed and ready for bed).
{Read more: cortisol and weight gain in athletes}You may think you are in one of the stages of adrenal fatigue and not know what to do next or you may be just curious and precautious. Either way, as an athlete, it’s important to know about adrenal fatigue, to know where to get your adrenals tested (you can order a home test kit), and how you can take action to prevent or fight adrenal fatigue.
Let’s go over that last one now, shall we?
Top 3 Ways to Fight Adrenal Fatigue
1. Be Selfish and SLEEP! I mean it.
a. Say no to late night activities and go to be by 10pm. Sleep at least 8 hours if possible.
When my husband was training for ironman and started to notice symptoms of adrenal fatigue, we made sure he skipped all morning workouts for extra sleep. Yes, it’s needed!
Also, if you are going to stay up to read or work on computer, check out these orange glasses. They can help block the rays that strip your melatonin. You need that melatonin for good sleep and circadian rhythm, so wearing dorky glasses just may help you sleep sounder… just sayin.
{Read more: 8 natural sleep aids}
2. MAXIMIZE your nutrient intake and keep your blood sugars level.
a. This means you need to have a healthy gut to absorb all the extra nutrients. That being said, eating gluten free and properly prepared grains can help with that. Also, making sure you eating probiotic rich foods to feed that good bacteria in your gut.
{Read more: probiotics and digestive health}
b. Some key nutrients to focus on are B-Vitamins, Vitamin C, Magnesium, and DHA/EPA omegas.
c. Be sure to eat and snack regularly to keep your blood sugars level. That means a good protein, fat and a carb combo! Yes, CARBS, even at night!
{Read more: gluten free meal plan for runners}
d. Need recipe ideas to support adrenal health? Try these 6 recipes
3. Cut back on the high intensity training or long runs. Oh wait, this is a running site, you all are going to hate me! Haha. But in all honestly, BE GENTLE on yourself.
{Amanda’s note: this is probably the hardest lesson for all of us runners, but if we don’t listen to the whispers from our body..oh man it gets worse and I know from hard experience. A short season of rest compared to years of funk..totally worth it.}
a. Take a week, or two, or three and EASE BACK. If you MUST run, try not to run over 30 minutes.
b. Replace your long runs with yoga or hiking.
c. Focus on low intensity strength training versus cross fit or HIIT. Bottom line here folks, your body needs time.
What to do when you’re overtrained? Is it causing your plateau from @LCCotter on @RunToTheFinish
Don’t plan a race or train during times of high stress or adrenal fatigue. You want to be able to perform and stay injury the best you can, and sometimes that means a season of rest. I know, easier said than done, but at least we can start by recognizing the symptoms and taking action now. YES!
What happens if you ignore it?
Without proper rest, nourishment, and stress management, the bodies hormones will continue to be unbalanced, it will become more depleted of crucial minerals and nutrients, and more inflammation can occur. This can lead to diminished health in general, lack of energy, anxiety, frequent infections, taking a longer time than others to recover from illness or infections, etc. Let's change that and make sure to do our best to rest, digest, and take care of our mental health.
For those of you wanting to learn more about adrenal fatigue, check out this great article on Chris Kresser’s site or join Paleo Rehab program. Both have been a huge help to us Crazy Cotters!
Cheers!
Have you heard of adrenal fatigue?
Are you supporting your adrenal health?
Feel free to email me (cottercrunch@hotmail.com) or leave questions. I’ll do the best I can to answer!
I'm married to a pro triathlete and endurance sport coach. I’m also a Nutrition Specialist and Fitness Professional for Endurance Athletes and Gluten-Free dieters.
My blog is a gluten free guide (for all), and I want to be there to help you maintain proper nutrition as you work to keep your body in top shape for your next race or workout. That's why I'm called the SHERPA wife; to support and FUEL others! I make the fuel, and the refuel, and everything in between!
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Disclaimer - I am currently a Nutrition Manager and specialize in services including diet analysis, menu planning and more. As a Nutrition Managers I adhere to all state licensure laws by working directly with an AASDN licensed sports dietitian. If you have any medical questions, please contact your general practitioner
Another topic I so love!!! Thanks to Lindsay for educating us all a bit more today!
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