Are you feeling exhausted all the time? Do you find it difficult to concentrate on your work? Do you crave sugar and caffeine to get through your day?
If your answer is yes to any of these questions, you might be experiencing adrenal fatigue.
The adrenal glands are small, triangular-shaped glands located on top of the kidneys. They play a crucial role in the body’s stress response and produce several hormones, including adrenaline, cortisol, and aldosterone. They regulate blood sugar levels, blood pressure, and the immune system’s response to inflammation, as well as produce small amounts of sex hormones, including testosterone and estrogen.
When the adrenals expereince too much stress, they become overworked, and can’t keep up with the demand, resulting in adrenal burnout.
The good news is that you can heal adrenal fatigue by incorporating some simple habits into your daily routine. In this article, we will explore how you can take the burden off your adrenals and thrive in wellness!
So, if you are tired of being tired, read on to discover the ultimate guide to healing adrenal fatigue through regular daily habits.
First, let’s discuss the causes of adrenal burnout:
-High Stress, overwork and lack of proper sleep
-Avoiding relaxation and calming the central nervous system
-Worry
-Neglecting Fun
-Mentally replaying stressful dialogue
-Excessive sugar and caffeine intake (Sugars, fruit juice and honey all cause the adrenals to secrete Adrenaline, cortisol and DHEA.)(we love this article)
-Skipping meals (Then the body goes into panic mode. When you do not eat, your brain assumes you are in a famine and sounds red alert to adrenals to release cortisol and adrenaline. As long as you do not eat, your brain will continue to send red alert.)
-Over Exercise
When your adrenal reserves are depleted you can have many of the following symptoms:
-Exhaustion and tired all the time, unrelieved by sleep
-Insomnia
-Irregular menses
-Low sex drive
-Excessive sweating
-Adrenaline rush like the high from taking drugs
Now, let’s discuss critical habits to engage to allow body and adrenals to heal;
1. Eat protein for breakfast and lunch, veggies, healthy fats – Before Noon ideally!
To lose weight – STOP dieting and eat regular meals of whole real food, restricting food makes you gain weight. By balancing the blood sugar with regular meals of whole foods and protein, this will calm the adrenals down and take a big burden off of them. Ideally, eat a protein meal within 30 minutes of waking. Eggs and veggies of all kinds, avocado, butter, salsa, and parmesan in eggs are just a few examples!
2. NO Sugar. Zero Caffeine (particularly at night as can disrupt sleep and suppress Human growth hormone.)
3. Regular bedtime by 10-10:30 pm (this is a must. Your body cannot recover cortisol if you are not asleep between 10 PM and 12 PM and thus the adrenals cannot heal.)
4. Moderate exercise
5. Balance neurotransmitters- regular protein and amino acid super foods.
6. Calm nervous system – meditate
7. Monk fruit or Stevia – Use this in place of sugar as it has zero glycemic impact.
8. For further reading on the subject, I recommend the book: “Tired of Being Tired” by Jesse Lynn Hanley on how to heal adrenal fatigue
9. Omega 3’s are essential – Salmon oil and deep sea fish oils
There you have it!
In conclusion, eating regular, balanced meals of whole, nutrient-dense foods can help regulate blood sugar levels and provide sustained energy throughout the day. And by prioritizing rest and relaxation, we can take a significant load off our adrenals and support our overall health and well-being to create lasting, sustainable wellness.
