Your body’s energy levels and stress response are connected to some degree. The results of recent studies suggest that there is a link between mitochondrial dysfunction and Adrenal Fatigue. Constant stress and dysregulation in your body’s cortisol levels are believed to be the cause of this disruption. However, Adrenal Fatigue is not a health issue that happens in a vacuum. Rather, there are usually some changes in the body that contribute to Adrenal Fatigue that need to be addressed directly. Mitochondrial function is often an overlooked factor in Adrenal Fatigue. This article will dive into the connection between mitochondria and Adrenal Fatigue. If you make an effort to support the health of your mitochondria, it could play a crucial role in healing your adrenals and addressing Adrenal Fatigue.
Mitochondria and Adrenal Fatigue: What Do Mitochondria Do?
Mitochondria are tiny organelles that are important in specific roles in your body, including your cells producing energy, growing, dividing, and sending signals. These organelles adjust and respond to different stressors and metabolic needs within a cell (1). This dynamic nature allows them to effectively arrange different cellular functions. They have their own D.N.A. They are also crucial for the production of steroid hormones like cortisol and the production of the hormone estrogen. Commonly called the “powerhouse of the cell”, they are known for their respiratory capacity and synthesis of adenosine triphosphate (ATP)–a small molecule where chemical energy created by the mitochondria is stored.
Mitochondria regulates calcium levels, reactive oxygen species (ROS) production, and apoptosis. ROS production, for instance, contributes to mitochondrial damage in a range of diseases. As such, when your mitochondrial system is out of whack, it could potentially lead to unusual cellular outcomes and illnesses, including metabolic disorders, cardiovascular diseases (CVDs), neurodegenerative diseases, and particular cancers.
A significant decrease in mitochondrial biogenesis, which involves the cells in your body generating new mitochondria, can lead to a decline in your ATP levels. Additionally, redox signaling controls mitochondrial metabolism and function. However, redox dysregulation, which is characterized by excessive oxidants, like free radicals, in comparison to antioxidants, can negatively impact your energy production and could lead to oxidative damage. If this happens, mitochondrial dysregulation, oxidative stress, and the development of disease can result. In the case that the mitochondria are not functioning properly, adrenal hormone production could become disrupted.
What Affects Mitochondria?
The mitochondria are especially vulnerable to environmental toxins, a lack of certain nutrients, and oxidative damage. Several of the factors that affect mitochondria include oxidants leaked while ATP is produced, aging (accumulated oxidative damage to mitochondrial DNA (mtDNA), genomic susceptibility (especially ApoE4), fructose, toxic metals, persistent organic pollutants (POPs), leaky gut, insulin resistance, particular prescription drugs, smoke, and alcohol.
Stress, Adrenal Fatigue, and Cortisol
Cortisol is your body’s primary anti-stress hormone, produced by the adrenal glands. The adrenals are connected to the body’s hypothalamic-pituitary-adrenal (HPA) axis. This is part of the body’s NeuroEndoMetabolic (NEM) Stress Response, a six-circuit system of related organs that work to manage stress. Cortisol plays a major role in many bodily functions, including controlling blood pressure and blood sugar levels, supporting heart and blood vessel function, suppressing the immune system, and reducing inflammation. All of these activities are affected by, and respond to, stress in one way or another.
When your body experiences acute stress, the HPA axis triggers the adrenal glands to release the hormones adrenaline and cortisol. These two hormones can help counteract the stressor, in what is sometimes referred to as the “fight or flight” response. When the stressful event resolves, your adrenal glands are designed to stop producing cortisol, and your body returns to the rest and digest response.
However, severe or persistent stress can cause this system to dysregulate. If your state of stress is prolonged, your adrenal glands will keep on creating and secreting cortisol. Consequently, this excessive cortisol production depletes your adrenal glands of the precursor hormones and nutrients needed to produce cortisol. This can lead to Adrenal Fatigue.
Adrenal Fatigue is a condition where the body is unable to keep up with long-term stress, resulting in various nonspecific symptoms such as tiredness, sleep disturbances, gut problems, and a slowing down of your body’s metabolism.In turn, one or more of the NEM circuits, in this case, the Bioenergetics circuit, may dysregulate, causing varied and complex symptoms.
The usual progression of Adrenal Fatigue is that in the early stages, cortisol output climbs, and during the later stages, the adrenal glands experience exhaustion and cortisol output diminishes greatly. When your body’s cortisol levels are low, mitochondrial dysfunction can occur.
How Mitochondria and Adrenal Fatigue Are Connected
Mitochondria supplies the body with the majority of its energy, about 90%. In the case of Adrenal Fatigue, a downregulation of bodily function to conserve energy leads to fatigue. Consequently, this leads to a decrease in the creation of ATP from the mitochondria to achieve this effect. Someone with mitochondrial disease, for instance, typically experiences a decline in proper energy production. Subsequent symptoms vary and commonly mimic those that people suffering from adrenal gland diseases, like Adrenal Fatigue, experience.
Mitochondrial dysfunction typically results in the body being unable to produce the necessary levels of ATP it needs. The common clinical symptom for both Adrenal Fatigue and mitochondrial impairment in the body is fatigue.
In addition, mitochondria play a key role in the production of steroid hormones like cortisol. Recent research indicates that people with genetically impaired mitochondrial function are more likely to have cortisol insufficiency (2). While these genetic conditions are rare, it could be that there are other more common problems with mitochondria that affect cortisol levels.
When your mitochondria are damaged or impaired, this can lead to a significant decline in adrenal hormone production. Furthermore, this can affect your thyroid, leading to symptoms like fatigue and brain fog. T3, an essential thyroid hormone, is important in controlling mitochondrial activity and is involved in the activation of the mitochondrial energy process. Low T3 causes the mitochondria to slow down. In this vein, mitochondria and Adrenal Fatigue share several possible connections when it comes to energy levels.
Ways to Boost Mitochondrial Function
Supporting the health of the mitochondria is key to producing the energy your body needs. There are several strategies that you can adopt to enhance mitochondrial function and recover from mitochondria and Adrenal Fatigue issues. These include:
Adopt an Anti-inflammatory Diet
Diet is a lifestyle change that can fuel and transform your body. Focus on eating in a way that will support the mitochondria and restore your energy. Lean protein, leafy green vegetables, bright-colored fruits, and foods high in essential fatty acids like wild-caught salmon are great options for supporting your mitochondria. At the same time, avoid refined carbohydrates and sugary beverages that can be taxing on your overall system.
Change Your Eating Time
You may not think this is important but changing when you eat could help to boost your mitochondrial health. Research in animals suggests that dietary interventions, notably time-restricted feeding (TRF) limited to a 6-hour window daily, may have anti-aging effects on mitochondria, enhance mitochondrial function, and reduce oxidative stress (3). Furthermore, intermittent fasting may help you feel better and lose weight too.
Support Your Gut Health
Tackle digestive problems that create stress on your system by focusing on healing your gut. One way to do this is addressing imbalances in your gut bacteria with prebiotic and probiotic foods or with a high-quality probiotic supplement. When your microbiome is in a state of balance, it helps to regulate inflammation and minimize oxidative stress. This, in turn, protects mitochondria from damage. By supporting gut health, you enhance mitochondrial function, as well as energy production, boosting overall well-being in the process.
Reducing and Managing Stress
Addressing sources of stress in your life and reducing stress altogether can support mitochondria and adrenal fatigue recovery. Ease the stress with exercise, deep breathing, meditation, or yoga. Also, these activities can help boost overall health and well-being.
Get Active and Stay Active
Participating in some level of physical activity every day can boost oxygen intake. It could greatly affect your mitochondrial health in a positive way. By participating in physical activity and using energy, your body produces more mitochondria to match up to the increase in demand. Opt for gentle exercises, especially if you are an Adrenal Fatigue sufferer. Performing stretching exercises, abdominal exercises, strength training, low-impact aerobic exercise, and balance and flexibility work can help to optimize your energy level. By exercising, you can improve mitochondrial efficiency and stimulate new growth, boosting your energy and stamina levels overall.
Rest Regularly and Prioritize Sleep
Life is often hectic, but rest is equally important. Take the time to rest and rejuvenate after a long day at work or a challenging activity. If you are plagued by fatigue, you should prioritize rest. Establish a proper sleep schedule and stick to it. Good quality sleep allows your body to detoxify and rejuvenate. Also, consider that your body needs 7 to 9 hours of sleep each night to perform at optimal levels.
Support Your Body With Supplements
While you heal, supplements can help to provide you with added nutrients that you do not always get from the food you eat. A boost in nutrients can help your mitochondria heal.
Essential fatty supplements and a high-quality multivitamin are a good starting point. However, any targeted support your healthcare provider recommends according to your needs should also be considered for supporting mitochondrial function. Some supplements to consider include:
- LipoNano CoQ: CoQ10 boosts cell and mitochondrial health. Liposomal format allows for maximal absorption into cells.
- Acetyl-L carnitine: Helps move fatty acids into mitochondria to support energy production
- Alpha-lipoic acid: Acts as a powerful antioxidant
- NAD+: Supports energy production and helps repair cells
- PQQ: Promotes mitochondrial biogenesis, creating new mitochondria
Mitochondria and Adrenal Fatigue: Additional Tips for Boosting Mitochondrial Function
Some other strategies you can try include the following:
Avoid dairy, gluten, fried foods, and grains that can trigger stress reactions in the body.- Stay hydrated by drinking at least 35ml of filtered water per kilogram of your body weight.
- Select anti-inflammatory foods like berries, celery pineapple, papaya, green tea, and turmeric.
- Add mitochondrial and adrenal health nutrients to your diet, including vitamins C, D, and B and ashwagandha, glutathione, CoQ10, magnesium, Omega 3, and Reishi mushroom.
- Support your digestive health and facilitate detoxification and lymphatic circulation- pre/probiotics, bitters, curcumin, Epsom salt bath, dry brushing, etc.
- Minimize your use of chemical solid fragrances and household cleaners. Avoid products with chemicals like paraben, phthalates, formaldehyde, etc.
- Avoid high-impact exercises that can hinder the healing of the adrenal glands by putting your body under additional stress.
- Eats your first meal of the day within an hour of waking up to prevent a sharp decline in blood sugar levels.
- Support your body’s natural ability to produce energy in the mitochondria with B vitamins—such as thiamine, riboflavin, niacin, pyridoxine, B12, biotin, pantothenic acid, folate, and choline. Also, magnesium is beneficial in energy production, and vitamin C can help to minimize fatigue.
The Takeaway
Mitochondria and Adrenal Fatigue health issues are complex and can be challenging to tackle. Gain an understanding of the factors contributing to Adrenal Fatigue and mitochondrial dysfunction. Cellular health is important to overall health. Certain lifestyle changes can help to support mitochondrial function and heal your adrenals. Check out Dr. Lam’s Adrenal Fatigue Recovery Program which can put you on a path to boost your overall health and wellness, healing your adrenals through tailored care and nutritional guidance. Give us a call today.
