Seven major causes of adrenal fatigue

The adrenal glands are two small, triangular-shaped glands located above the kidneys, deep within the body. These glands have an outer layer and an inner layer, and primarily control the secretion of various hormones, the most important of which is cortisol — a hormone that helps cope with stress.

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Cortisol is naturally released when the body faces stress, and short-term stress can even be beneficial. This concept is called "hermesis , " which means that a small amount of stress can stimulate the body to become stronger. For example, intermittent exercise, intermittent fasting, or even being in the mountains or taking a cold bath can stimulate the body's adaptive response, promote gene activation, and enhance physical capabilities.

However, problems arise when the adrenal glands are chronically exposed to constant stress. Excess cortisol can lead to "cortisol resistance," similar to insulin resistance, causing the hormone to lose its normal effectiveness. At this point, the body may experience symptoms of high cortisol levels in certain areas, such as inflammation, abdominal obesity, weakened immunity, low vitamin D levels, and even thinning of the limbs, because the adrenal glands break down proteins and convert them into fat, which accumulates in the abdomen.

More seriously, the body will begin to break down proteins and convert them into glucose, potentially leading to diabetes. The most obvious symptoms are persistent fatigue, difficulty sleeping, and lethargy, making it difficult for the body to regain its vitality.

Seven major causes of adrenal fatigue

1. Chronic sleep deprivation

One of the main reasons is chronic sleep deprivation. Whether it's medical school internships, military training, pregnancy, or caring for an infant, insufficient sleep will exacerbate adrenal fatigue. Adults need an average of about 7 hours of sleep; the more severe the adrenal damage, the more sleep is required. Adequate sleep can help the adrenal glands repair themselves. It's recommended to try relaxation techniques such as acupressure to improve sleep quality.

2. Long-term consumption of large amounts of caffeine

Whether you drink coffee, eat chocolate, or drink tea, excessive caffeine intake depletes your body's vitamin B1 , calcium, and potassium—nutrients crucial for adrenal health. Those who drank large amounts of coffee during their university years may have experienced adrenal fatigue as a result. It's recommended to limit yourself to one cup per day to avoid long-term excessive consumption.

3. No exercise

Exercise is an effective way to relieve stress and maintain physical and mental health. Prolonged inactivity leads to accumulated stress, placing an increasing burden on the adrenal glands. The simplest form of exercise is long-distance walking, such as a stroll in the streets during winter, lasting 45 minutes to an hour. This keeps your heart rate low, ensures sufficient oxygen intake, helps you relax, and improves sleep.

4. Continuous pressure

Whether it's marriage, work, or other life events, being in a state of constant stress can deplete the adrenal glands. Sudden trauma or major setbacks, such as accidental injury, surgery, or the loss of a loved one, can put immense pressure on the adrenal glands. For example, experiencing a bicycle accident that results in a broken facial bone or arm and requires surgery is considered a physical "shock" that requires a long period of recovery.

5. Nutritional deficiencies

Key nutrients such as vitamin C , vitamin B1 , zinc, magnesium, potassium, and vitamin D are all crucial for adrenal health. Vitamin C is abundantly stored in the adrenal glands and helps synthesize hormones; leafy green vegetables are a rich source of vitamin C. B1 can be obtained from nutritional yeast or a healthy diet, but high-sugar, highly refined carbohydrates such as white flour and sugars should be avoided. Zinc absorption is hindered by phytic acid in plants, so special attention is needed. Magnesium helps relax nerves and aids sleep; potassium is also an important element for relaxing muscles and regulating heart rate. Vitamin D is a hormone absorbed during sun exposure and can also balance adrenal function.

6. Chronic pain and inflammation

Injuries or chronic inflammation, such as autoimmune diseases and arthritis, can deplete adrenal energy. Intermittent fasting and adequate vitamin D intake can help reduce inflammation. Self-treatment methods, such as acupressure on specific acupoints, can also relieve pain, reduce stress, and protect the adrenal glands.

7. Long-term infection

Previous viral, bacterial, or fungal infections can be easily reactivated under stress, further damaging the adrenal glands. For example, Epstein-Barr virus ( EBV ), cytomegalovirus (CMV), and even tuberculosis can cause adrenal failure. Natural antibacterial oils such as oregano oil , as well as emerging blood therapy (Ozone therapy ), are methods to help clear hidden infections and boost energy.

The seven reasons above are the main factors causing adrenal fatigue in many people in Hong Kong. Understanding and improving these habits can effectively help the body restore vitality and regain health .