Adrenal Fatigue Diet for Hard-Training Bodybuilders and Athletes - Part 2By Ed Clements July 2010Please feel free to replublish muscle-health-fitness.com articles. You MUST, however, include the the paragraph marked * at the bottom of this page. In Adrenal Fatigue Diet for Bodybuilders – Part 1 I talked about how adrenal fatigue is a problem of low hormone levels.
I argued that the best way to recover is by eating an adrenal fatigue diet that restores optimum testosterone levels, DHEA and cortisol levels. The diet should also improve thyroid function and control estrogen. Having covered how to naturally improve testosterone and cortisol levels and how to manage estrogen, I’m now going to suggest ways to optimise thyroid function so that daytime energy levels improve along with night time sleep quality. I’m also going to discuss the roles the sedative minerals magnesium, zinc and calcium should play in your adrenal fatigue diet. But first, let’s talk about a typically forgotten element in adrenal fatigue recovery, Vitamin D.... Keep up to date on the latest research on neurotransmitter and hormone optimisation, subscribe to the 'Muscle-health-fitness Ezine newsletter’. Subscribe and immediately receive four excellent free eBooks containing high quality information on building muscle and burning fat! For more information on accessing my free eBook downloads page click here. Vitamin D – ‘The most potent steroid hormone’! The majority of people in the western world are vitamin D deficient and there is a lot of evidence to suggest that this deficiency is causing cancer, immune dysfunction and all kinds of chronic disease. John Cannel MD, from the Vitamin D council, says ‘calcitriol (made from D3 when blood levels are high enough) is the most potent steroid hormone in the human body. It turns genes on and off at a dizzying rate, genes that are either making proteins that are essential to fighting cancer or genes that are making proteins that are promoting diseases like cancer.’ Vitamin D and mineral absorption: Vitamin D is a hormone, not a vitamin, and we need at least 2000 IU/ day (some scientists argue 4000 IU) or parathyroid hormone remains constantly elevated and absorption of important minerals such as calcium, magnesium and zinc is hindered. These sedative minerals are needed to support the nervous system and deficiencies cause poor stress tolerance and predispose us to suffering from adrenal fatigue. Vitamin D deficiency is often a key factor behind poor mineral absorption; once vitamin D levels are restored absorption of these crucial adrenal fatigue diet nutrients will improve. Magnesium: Magnesium is a very common mineral deficiency and this can cause irritability, anxiety, poor stress tolerance, low moods and more. Vitamin d plays an important role in the absorption of magnesium, although the relationship between vitamin d and magnesium is still not completely understood by scientists. James Wilson, author of ‘Adrenal Fatigue, The 20th Century Stress Syndrome', advises patients to take 200mg of magnesium with breakfast and another 200mg with lunch. Zinc: As I discussed in part 1 of this adrenal fatigue diet article, zinc is the most important mineral for maintaining optimum testosterone levels and for controlling estrogen. Zinc deficiency simultaneously reduces our number of androgen receptor sites and increases our number of estrogen receptor sites – the end result is estrogen dominance. An effective adrenal fatigue diet contains zinc rich foods such as red meat to keep testosterone high and estrogen low. Zinc helps people suffering adrenal fatigue to relax more easily and to enjoy better quality sleep. (That being said, I take my zinc in the morning as it gives me too much energy to sleep if taken at night - everyone is different, however). Calcium: Despite being hugely promoted, high calcium diets may be detrimental to health. Magnesium deficiency is extremely widespread in western countries and calcium competes with magnesium. A high calcium diet reduces magnesium absorption and a magnesium deficiency stops calcium from being used properly - therefore I don’t recommend high calcium diets for the majority of people. I would recommend you eat an adrenal fatigue diet that has a ratio of magnesium to calcium of between 1:1 and 2:1. Some people will need to eat a low calcium diet for a period whilst they improve magnesium status. Practitioners such as Dr. Guy Abraham, M.D argue that calcium is actually used much better by the body when you eat a low calcium diet that supplies adequate levels of other minerals such as zinc and magnesium along with sufficient vitamin D. In the same vein, Dr. Steven Langer, author of the fantastic thyroid disease book, ‘SOLVED The Riddle of Illness’, writes on calcium: ‘Only North Americans, dependent mainly on dairy products as sources of calcium, consume such high amounts of calcium daily – 1200 to 1500mg. Other cultures get along with far less calcium and ,yet, have strong bones and teeth.
How come? They do much more outdoor physical work that is weight bearing, a proved assist for strong bones. Further, they get sun exposure, ensuring the adequate production of vitamin D’(2). It looks like we should fix adrenal fatigue quickly and get back in the gym if we want to prevent osteoporosis and stay healthy! Muscle building and Vitamin D! Bodybuilders should be interested in vitamin D since vitamin D has been shown in a handful of studies to improve testosterone levels: One recent study showed that blood levels of vitamin D are very closely correlated with testosterone levels in men! 'Men with sufficient 25(OH)D levels (>/=30 mug/l) had significantly higher levels of testosterone and FAI and significantly lower levels of SHBG when compared to 25(OH)D insufficient (20-29.9 mug/l) and 25(OH)D deficient (<20 mug/l) men (p<0.05 for all).'(3) A previous study demonstrated a startlingly significant seasonal variation in testosterone levels. The researchers concluded: 'We found a seasonal variation in LH and testosterone levels in men. The peak levels of both LH and testosterone were observed during June-July, with minimum levels present during winter-early spring. Air temperature, rather than light exposure, seems to be a possible climatic variable explaining the seasonal variation in LH levels.'(4). The months where LH and testosterone (T) levels peaked are the months of the year where vitamin D levels typically are highest. I have personally found that since I’ve started supplementing with vitamin D I’ve found it easier to build muscle and my moods have been consistently good – other factors are definitely involved however. Sunbathing each day along with eating the adrenal fatigue diet I outline in part one will improve T levels within a few weeks. It is thought that 10 minutes of full body sun exposure creates on average 20,000 IU vitamin d that will improve immune system function and help to reverse adrenal fatigue. Throughout the winter or on cloudy days 2000 to 10,000 IU of supplementary D3 should be taken, alongside eating a high quality adrenal fatigue diet, for adrenal recovery and optimum health. Vitamin D testing and my experience with dose I’ve been part of the D action project for the last 2 years to monitor vitamin D levels and to solve the vitamin D deficiency epidemic. Some early insights given by the researchers running the project are that '6000 IU/ day will get 98% of the group above 48ng/ml' (40 to 60 ng/ml is considered a good range) and 'at 10,000 IU/day, no-one was above 200ng/ml (a level considered to anticipate toxicity). Even when I took a very high dose of D3, 25000 IU/ day for a winter, my blood level still only got as high as 60 ng – top of the recommended range. I’ve taken 5000 IU over this winter and my level stayed in the recommended range but dropped to 41 ng. My experience has led me to believe that vitamin d researcher, Veith is correct in his theory that everyone should take at least 4000 IU/day of vitamin D3.
When you look at some of the hormones that are low in adrenal fatigue it’s easy to see how a viscous cycle of low daytime energy levels and poor night-time sleep develops. T levels are low in adrenal fatigue and restoring vitamin D levels, alongside eating a T boosting adrenal fatigue diet, will quickly help to improve daytime energy levels and motivation. Restoring proper T levels, however, is also important for the rest and recuperation needed to recover from adrenal fatigue as low T levels have been implicated as a factor behind poor sleep quantity and quality(5). A similar situation exists with thyroid hormone. Thyroid is stimulating in the sense that it increases the body’s response to adrenalin and increases metabolic rate, but it also improves our ability to relax and encourages greater amounts of stage 3 and 4 sleep (slow wave sleep) each night, the stages where most growth hormone (HGH) is secreted (6). Since low thyroid function causes a sluggish liver, detoxification of toxins becomes compromised and this can add to fatigue and insomnia caused by adrenal fatigue. Melatonin spillover: When in darkness our bodies’ pineal glands begin to produce melatonin, and melatonin signals the adrenal glands to step up production of DHEA. A lack of melatonin at night-time makes it difficult to get a good night’s sleep, and when not enough DHEA is produced at night energy levels are affected the next day. Sleeping in complete darkness is a good idea for keeping melatonin levels high at night. Early morning sunlight goes a long way toward banishing morning grogginess because it signals the pineal gland to stop producing melatonin so you can fully wake up. Full spectrum sunlight keeps melatonin levels very low in the daytime which triggers it to spike higher in the evening when you’re looking to go to sleep. This allows for the deep, refreshing sleep at night that your adrenals need to fully recover.
Getting up at the same time each morning and going to sleep at roughly the same time each night is an effective way to restore proper hormonal cycles. For example, cortisol is supposed to spike in the morning to give you the energy to wake up – if cortisol levels are inadequate or spike at the wrong time then morning drowsiness/ grumpiness occurs. Erratic sleep patterns can cause cortisol to spike at night-time causing shallow sleep and contributing to fatigue the next day. Sleep quality is always less good if your suffering adrenal fatigue – the best approach is to try to get into a good day rhythm, eat an effective adrenal fatigue diet and take supplements to restore hormones such as DHEA and cortisol. Levels of these hormones need to be higher in the day-time for quality night-time sleep to take place.
Thyroid Boosting Adrenal Fatigue Diet The thyroid gland regulates cellular metabolsim and the rate the body utilises oxgen. Symptoms of suboptimal thyroid function are very similiar to adrenal fatigue, and thyroid problems can actually cause adrenal fatigue. People with the highest metabolisms live longer than people with slow metabolisms. Higher energy levels in the day and more restful, restorative sleep at night can be enjoyed once steps to improve the metabolism are taken. Basic thyroid boosting adrenal fatigue diet recommendations: Polyunstaruated fats, natural and processed, disrupt thyroid signalling and slow the metabolism. ‘ever since 1854, it has been known that fluoride is one of the most potent inhibitors of thyroid function, particularly in areas where soils and water are iodine deficient. Individuals who drink fluoridated water regularly and show a low temperature on the Barnes Basal Temperature test may experience thyroid suppression – an excellent reason for using pure, bottled, spring water. In most instances, eliminating fluoridated water restores thyroid function to normal.’(7) I discuss in detail how fluoride negatively affects metabolism in this article.
Supplements and superfoods to help with Thyroid Function: I’m fairly suspicious about guggul, however, as it may raise estrogen levels in the body. I’ve experienced side effects such as headaches and mood swings from taking it and I’ve heard of trainers developing fatty build ups around their nipples after taking it (all symptomatic of estrogen problems). Since adrenal fatigue tends to cause low testosterone and high estrogen I’d be careful about taking guggul. Whilst being a great supplement for many, tyrosine should be taken with caution by people suffering from adrenal fatigue as it can make you feel nervous and make you prone to crashing. (More details in Adrenal Fatigue Diet for Bodybuilders - Part 1).
Maca - Adrenal Fatigue Diet Superfood! This Peruvian super-food that I’ve talked in detail about here and here, is an almost ideal supplement to my adrenal fatigue diet. Maca allows people to take on more without becoming worn down. We’ve looked at how adrenal fatigue means that crucial hormones such as DHEA, cortisol, testosterone and thyroid decrease; we’ve also seen that the fall in these hormones tends to cause Estrogen levels to increase. Maca is an adaptogen that improves levels of all these crucial hormones. Maca is recommended for chronic fatigue sufferers because it raises cortisol and DHEA levels (after only a few weeks). Maca improves glucose tolerance dramatically in only a few weeks and, since low testosterone, thyroid and imbalanced cortisol levels cause glucose to be handled badly, this improved glucose tolerance is likely due improved hormone balance that maca creates. Users of maca often report impressive rises in basal body temperature and this is a sure sign that the adrenal, thyroid glands and overall hormonal system is working more effectively.
Adrenal fatigue diet sample – Day 1 Breakfast: Betweenm meals: 30mg zinc, 3000 IU vitamin D. Lunch:
Afternoon snack (optional): Dinner: Adrenal fatigue diet sample Day 2: Breakfast: Between meals: 30mg zinc, 3000 IU vitamin D. Lunch: Afternoon snack (optional): Dinner: Why these days' food helps: - Good amounts of protein to support energy production, a high metabolism and efficient detoxification. Finally... These two adrenal fatgiue diet articles should give you tools to start properly tackling adrenal fatigue and allow you to improve your hormone balance. Clearly this information isn't specific to those suffering from adrenal problems, the diet I outline is healthy for everyone. Once adrenal problems are dealt with this diet will help with both muscle mass gains and fat loss. * Ed Clements, creator of muscle-health-fitness.com, is an independent health and fitness writer who specialises in dietary, supplementation and weights training advice for improving body composition and hormone balance.
Useful Sites
(1)http://www.jpma.org.pk/full_article_text.php?article_id=1682 |
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