Dr. Shinohara explains that fatigue in the small organ called the adrenal gland, which helps us cope with stress, can cause various health problems. The main causes of “adrenal fatigue” are ① stress, ② blood sugar regulation, ③ inflammation, and ④ unhealthy lifestyle. This time, we’ll focus on how blood sugar regulation and inflammation, both related to diet, can affect adrenal fatigue. It seems that our everyday eating habits may actually overwork the adrenal glands and lead to mental health issues.
We spoke with Dr. Takeshi Shinohara from Tokyo Harajuku Clinic, who has personally experienced health and mental issues due to “adrenal fatigue.” He shared insights on the importance of diet.
If you’re sluggish in the morning and energetic at night, adjust your daily routine.
Dr. Shinohara says, “Humans are designed to go to bed early when it gets dark and wake up with the sunrise.” In today’s busy world, irregular lifestyles with work and chores are common, but this puts a lot of strain on the adrenal glands. z
“People with adrenal fatigue are often more energetic at night. Because they struggle in the morning, they end up being active later in the day, which leads to going to bed late and having trouble waking up in the morning. This sets up a continuous cycle of problems. It’s challenging for busy professionals to break this pattern, but unless they do, they won’t be able to improve their condition.”
Try to go to bed before midnight whenever possible. Even if you’re sleepy, wake up early and get some sunlight. This will help you feel sleepy at night, says Dr. Shinohara.
“Morning sunlight triggers the release of serotonin, the ‘happy hormone,’ which helps calm the brain and relax the body. As the sun sets, this serotonin helps produce melatonin, the ‘sleep hormone,’ which promotes natural sleep. Getting morning sunlight makes it easier to sleep at night. For those who struggle with falling asleep at night, it’s important for them to stick to a morning light routine, even if it’s difficult and makes them feel sleepy for a few days.”
For a good night’s sleep, Dr. Shinohara emphasizes that it’s important to minimize adrenaline production during the day. Adrenaline can heighten nerves and prevent the brain from relaxing, leading to sleep disorders. We discussed how low blood sugar triggers adrenaline, which exhausts the adrenal glands, in “Counseling Room for Mental Health Issues ①”. At night, focusing on relaxation is key. Dr. Shinohara also advises considering how you use your smartphone.
“The light from your phone disrupts your internal clock and lowers melatonin levels. I make it a rule not to use my phone after a night bath. I also avoid bringing my phone into the bedroom and try to wake up with the morning sun. These simple changes might make a big difference in how you feel.”
To sleep well, taking a bath can be very effective. A shower doesn’t relieve the sympathetic nervous system and can cause mid-night awakenings. A bath helps activate the parasympathetic nervous system, promoting relaxation.
Moderate exercise is key to recovering from adrenal fatigue and improving mental health!
Dr. Shinohara emphasizes that along with a healthy diet and regular routine, “moderate exercise” is crucial for adrenal recovery. In today’s sedentary society, many people lack exercise. Often, those who feel unwell for a long time or who already take care of their diet and sleep see dramatic improvement in both adrenal fatigue and mental health once they start exercising.
That said, avoid intense exercise. If someone who is already very tired pushes themselves too hard, it could make things worse. The guideline is to do “exercise that feels good” and “won’t leave you tired the next day.” For those with adrenal fatigue, a 20-30 minute walk daily is recommended.
When Dr. Shinohara works with his patients, he finds that most of them have inflammation in their gut. Many people experience constipation, and their stomachs become bloated right after eating. The bloating is caused by the inflammation, and the inflammation is worsened by the bloating. He says that many people are troubled by this issue and find that it doesn’t get better even with medical treatment.
As you begin to regain strength, gradually start doing some muscle training. Muscles store glycogen, a type of sugar, which helps prevent low blood sugar. Without enough muscle, you can quickly run out of sugar and experience hypoglycemia. “Not exercising can actually make your adrenal glands more fatigued.” It might not be obvious, but regular physical activity also helps improve sleep.
We explored various ways to recover from adrenal fatigue. In summary, they’re all basic practices like “getting enough rest,” “eating a balanced diet,” and “moderate exercise,” which have been recommended for ages. But in today’s society, it’s becoming harder to stick to these classic health habits.
“We often see illness as negative, but it can be a chance to reassess your body and mind. It’s your body’s way of saying, ‘I can’t keep going like this.’ If things get too tough, seek medical help, and then gradually improve your lifestyle on your own. It would be great if, later on, you could view that time as a turning point. That’s why I’d appreciate it if people paid a bit more attention to the adrenal glands.”
