Do you consistently feel tired even when you get a lot of sleep? Maybe you’re continually getting sick? It is very possible that you are suffering from adrenal fatigue.
Adrenal fatigue is something that I believe a lot of individuals have, but are completely unaware of it. We live in a society where processed food is always within reach, we overwork ourselves, and we are fueled by caffeine… copious amounts of caffeine. This is a cocktail that will surely give you a hangover. A chronic one.
What are your adrenals? They are glands that sit on top of your kidneys. They produce hormones that help regulate your metabolism, immune system, blood pressure, response to stress, and other essential functions. Two major hormones that they regulate + release are cortisol and adrenaline.
FUN FACT: There are 56 different 'blends' of adrenaline! Crazy! They change in response to everyday emotions and situations including: dreaming, showering, exercising, falling in love, having a car accident, arguing, debating, singing, and even listening. Our adrenals have the wisdom to release any of the 56 'adrenaline blends' to power us through our immediate needs.
Cortisol is your stress hormone. When you are under chronic stress, your cortisol levels become unbalanced. This results in your adrenals working overtime, which can cause numerous symptoms to arise. Nervousness, brain fog, chronic fatigue, hair loss, digestive issues, weight loss, low blood pressure, and muscle weakness are some of the main symptoms.
So, let’s say you experience a good amount of the symptoms listed above. I would recommend the following diet and see how you feel afterwards. Here are five ways that you can get started:
- Eliminate stressors. The world is a stressful place, now more than ever. Many stressors have come about, but take this time to meditate, stretch, and rest your body in anyway that you can. Healing from adrenal fatigue is a long process, taking up to two years for chronic cases! Re-evaluate your schedule, social plans, and free-time activity. Focus on what makes you feel relaxed and begin to prioritize activities for your healing.
- Sleep, sleep, and moooore sleep! Don’t resist sleep, the body is healing while you are dreaming. View sleep as an important medical appointment that you simply can’t miss. Not a bad treatment, right? Allow yourself to sleep when you feel tired and keep a consistent sleep schedule even when you don’t feel tired. TIP: No phones in bed!!
- Don’t skip the physical activity. You don’t have to run a marathon to heal your adrenals, but you can commit to walking the dog every morning or evening. Keep your body in good shape – this not only improves your stress response, but also allows your body to heal more efficiently.
- Hone in on your diet. During your time of healing focus on quality, whole foods — lean meats, fish, whole grains, vegetables, fruit (only berries, lowest amount of sugar), and seeds. Make protein a priority in your diet by including a serving at every meal. Good sources of protein include chicken, turkey, beef, beans, lentils, and yogurt. *Grass-fed, organic, humanely-raised are always the best options when grocery shopping.
- Last, but not least — keep your blood sugar stable. When your blood sugar is consistently stable, you are taking stress off of your body and will feel more clear-headed. The foods that I mentioned in #4 will keep your blood sugar levels balanced. You may also try the “grazing method”: eating small amounts every 2 hours. Please keep in mind that you are not consuming meals all day long, but small snacks.
I underline the word heal/healing because it is not something to take lightly. Our bodies are temples – we must take care of them and keep them at 100% efficiency. Be selfish. Take time to heal ♥
- WHAT TO AVOID: caffeine, alcohol, sport drinks, sugar, white flour products, fried foods, and hydrogenated/partially hydrogenated oils
- Start your morning with a tall glass of water and sprinkle some fresh sea salt into it (a pinch) to enhance electrolytes and ultimate hydration
- Take a magnesium supplement. Magnesium is needed for more than 300 biochemical reactions in the body! It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, helps bones remain strong, and helps adjust blood sugar levels. My favorite magnesium supplement is this one.
I hope this helps you! If you have any questions, please don’t hesitate to reach out 🙂
1. Wilson J. Clinical perspectives on stress, cortisol and adrenal fatigue. Advances in Integrative Medicine. 2014;1(2):93-96
2. “Adrenal Fatigue Epidemic.” Medical Medium, 25 Jan. 2017, www.medicalmedium.com/blog/adrenal-fatigue-epidemic.
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