Helpful Tips for Adrenal Fatigue
In the plethora of physical ailments and symptoms, it may come to no surprise that mainstream doctors don’t recognize adrenal fatigue symptoms initially. Since up to 85% of all illnesses stem from emotions such as stress, fear, anxiety and anger it is no wonder how our mental and emotional state has a dramatic impact on our physical health. Stress is the primary cause of adrenal exhaustion and today I will offer some practical steps to help you rebuild your adrenal health:
1. Deep breathing. Deep breathing encourages relaxation and relieves stress by lowering heart rate and blood pressure and easing muscle tension. This allows us to slow down our sympathetic system (the accelerator) and allows the parasympathetic system (the brakes) to kick into gear.
2. Improve your diet. Eliminate sugar, refined carbohydrates, processed foods and alcohol. Either completely eliminate or severely reduce caffeine intake as caffeine is a stimulant which stresses the adrenals. Focus on clean protein (including nuts and seeds), which balances blood sugar and produces adrenaline; fresh fruits and vegetables, which are rich in vitamin C, bioflavonoid and minerals – fuel for the adrenals; beans and legumes which are fiber-rich and stabilize blood sugar and healthy fats, which also regulate blood sugar and fight inflammation.
3. Adequate and Restful Sleep. Take time to rest and refresh yourself every day. It is recommended to avoid any visually stimulating activities 1-2 hours before bedtime, such as using the computer or watching television. These tend to activate the mind making it more difficult for the central nervous system to calm down. Unplugging from the routine by going for a walk outdoors, listening to your favorite music or reading a book can help bring you back into balance. Your adrenals are replenished between 11pm and 1am, so it is recommended to go to bed by 10pm to allow your adrenals to recharge. If insomnia is a problem, taking 10-30 milligrams of zinc before bed may help as well as reduce cortisol levels. Moreover, there is also an anti-stress drink powder called Natural Calm to balance calcium intake and restore healthy magnesium levels is especially helpful with improving sleep. Hypnotherapy is also a very useful approach to improving sleep and calming the body on a deeper level during waking and sleeping hours.
4. Specific Supplements. A good, whole food multi that contains vitamins and minerals, which are particularly important for adrenal health. At Wholefoods there is an amazing product called GREENSuperFood which provides your body with a rich array of vitamins and minerals. Vitamins C and B-complex, which are especially nourishing to the adrenals and green drinks like wheat grass and spirulina, an alkalizing source of trace minerals, protein and fiber; inflammation-reducing omega-3’s like cod liver, krill or flax seed oils; and the amino acid L-glutamine to improve your intestine’s absorption of nutrients that can be compromised during stress. Adaptogenic herbs such as astragalus, rhodiola and Tulsi or Holy Basil are also nourishing to the adrenals and help your body adapt to stress.
5. Water. Adequate hydration is necessary for overall health. The basic formula is one-half your body weight in ounces daily. For example, if you are 150lbs., drinking a daily dose of 75 oz of water is advised. If you exercise or live in a climate that is especially hot or humid, drinking an additional 16 oz. is beneficial for optimal health.
6. Manage stress. A stream of negative thoughts leads to overproduction of stress hormones. Becoming aware of your thought patterns is number one. Prayer, meditation, faith confessions, praise, worship, practicing mindfulness, yoga and gratitude are excellent methods of stress management.
7. Regular exercise. Exercise a great way to release endorphins and stress. And it is free. Just remember to keep it moderate to low in intensity so you don’t stress the adrenals any further. It is ideal to exercise before 8:30am instead of in the evening, since this allows the adrenals to redevelop more quickly and help you manage stress more effectively throughout the day instead of taxing your system at night.
For more information please visit my website at www.TruePotentialCounseling.com.
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Yes I agree with you. Taking time out to meditate and lower stress is very important to our well-being. Thank you for your comment and feel free to read and comment on future posts as well.