Have you ever googled "why am I exhausted all the time" and “how to get more energy”? Then you might have adrenal fatigue.
What is Adrenal Fatigue?
Adrenal fatigue is a group of symptoms that occur in people who are under long term mental, emotional, and/or physical stress.
If you've been looking to increase your energy or even just feel like yourself again then this blog post is made for you!
Signs of Adrenal Fatigue
Anxiety & overwhelm
Late morning/ afternoon crash, and restlessness in the evening
Asthma, allergies or respiratory complaints
Dark circles under the eyes
Dizziness
Depression
Dry skin
Extreme tiredness an hour after exercise
Frequent urination
Insomnia
Joint pain
Lines in your fingertips
Loss of muscle tone
Low blood pressure
Low blood sugar
Low sex drive
Lower back pain
Numbness in your fingers / Poor circulation
Weight gain
If that sounds like you, the good news is, you can recover from adrenal fatigue with nutrition and lifestyle factors, which I'll share with you today.
Diet for Adrenal Fatigue
Follow and Adrenal-Nurturing Diet
Remove adrenal-taxing foods by avoiding caffeine, sugar and sweeteners, processed and convenience foods, and hydrogenated oils (ie. canola oil).
Drink fresh, filtered water throughout the day, starting with at least 20 ounces first thing in the morning.
Eat healthy fats daily, like avocados, coconut oil, and wild caught fish.
Load up on green foods like dark leafy greens, baby lettuces, broccoli and Brussels Sprouts.
Consume nutrient-dense proteins like oysters, organic turkey and chicken, eggs and grass-fed meat.
Eat Mini Meals
Consuming 5 to 6 smaller meals throughout the day rather than 2 or 3 large meals can be beneficial for your adrenals and balancing your blood sugar levels.
Stress hormones are related to blood sugar stability, so focusing on eating many small meals throughout the course of your day helps to keep these hormones in balance.
Mini meals during your day help to reduce food cravings and minimize blood sugar crashes.
Supplements
Every single one of us needs 31 vitamins and minerals along with 21 essential amino acids to function, and most people get very few of them. When your body is stressed, you use nutrients more quickly, which can lead to a deficiency and all the symptoms you are experiencing.
In order to support and help your body overcome fatigue, targeted supplements can make a world of difference.
Some other vital nutrients to consider when selecting supplements for adrenals are:
Magnesium
B Complex
Vitamin C
Vitamin D3
Fish oil (EPA/DHA)
Zinc
Adaptogen Supplements
Adaptogens can help the adrenals by assisting the body in adapting to and resisting stress. Adaptogens help naturally raise the body's resistance to both physical and emotional stress, anxiety, toxic exposure and fatigue. Some of my favourite adaptogens are:
Ashwagandha
Holy basil
Rhodiola rosea
Schisandra berry
Cordyceps
Lifestyle for Adrenal Fatigue
Focus on Stress Reduction
Rest when you feel tired as much as possible. It’s not being lazy…you are re-charging!
Laugh and do something fun every day. You absolutely deserve to enjoy life!
Minimize work and relational stress.
Avoid negative people and negative self-talk.
Take time for yourself to do something relaxing every day, like meditation, reading, or a hot bath.
Seek support for any traumatic experiences. Mental health is just as important as physical health, and there is no shame in needing help.
Prioritize Rest
Sleep 8–10 hours a night.
Avoid staying up late.
Keep a regular sleep cycle - ideally, be in bed before 10 pm.
Take naps as needed, and don’t feel bad about it. Your adrenals require rest not just at night, but throughout the day for recovery.
Adjusted Exercise
Regular, gentle to moderate exercise - like yoga, swimming, tai chi, or walking – will get your body moving in a healthy way for your adrenals.
Exercise gives your body a chance to load up on some of the best free energy boosters around – oxygen and blood circulation!
Over-exercising, strenuous physical activity, and intense cardio can actually be counteractive to healing the adrenals. The short-term rush from stress hormones can lead to an adrenal crash soon after.
Get Outside
Being outside has been shown to reduce stress levels and increase happiness.
Fresh oxygen from the outdoors saturates your brain and lungs. This makes you almost instantly feel better, which in turn gives you more energy!
Vitamin D from the sun is also beneficial for your adrenals since it can help to naturally reduce cortisol levels.
Learn to Say No
You are not required to please everyone.
We can often have the desire to make everyone around us happy, and to “do it all”, but knowing when you and your body need a break allows you to destress.
Give yourself some breathing room. Often.
It’s OK to turn things down and instead be available for yourself and your adrenal health.
It’s Your Time
Following these simple ideas will allow you to have the energy you need to thrive!
When you have more energy, you feel like you can conquer the world,
so why not feel like that all the time?
Take the time to listen to your body and realize that something just isn’t right.
Your body deserves a break and so do you.
Making lifestyle changes will allow you to become the healthiest and most energized version of yourself.
Do you want to finally balance your hormones once and for all? Sign up for SYNCED hormones, an online course that teaches you how to balance your hormones through cycle syncing https://nutritionmoderation.thinkific.com/courses/synced