7 Steps to Combat Adrenal Fatigue

Always tired? Irritable? Lack motivation? You could have adrenal fatigue. So, what are your adrenals? Adrenal glands produce hormones that help regulate your metabolism, immune system, blood pressure, response to stress, and other essential functions. These glands are key players in initiating our “fight or flight” response and regulate the stress response through the synthesis of hormones like cortisol and adrenaline.

Most of us live such busy lives, resulting in more stress-induced situations and always being on high alert. All the daily stress we experience causes an increase in the production of stress hormones. Too much stress-induced production can cause improper digestion, lowered immunity, and an increase in both your blood sugar and blood pressure. Being in a constant state of stress can have many negative effects on the body long-term.

This stress sends a message to our body to halt functions that are not essential, such as digestion until the stressor has been removed and our body is safe to rest and repair. This means that those functions may constantly take second priority, leaving us more vulnerable to inflammation and disease.

Adrenal burnout or fatigue can manifest in numerous ways:

• Fatigue

• Muscle weakness

• Weight loss

• Abdominal pain, nausea, and diarrhea

• Low blood pressure

• Feeling depressed or irritable

• Salt cravings

• Low blood sugar

There are many natural ways that you can support your adrenals, and help your body deal manage an increase of hormone stressors.

1. Eat whole clean foods. Try to eat a diet balanced and healthy fats, nutritious vegetables and fruit, proteins, and carbohydrates. Most importantly, eating meals on a consistent schedule, and not waiting too long to eat your next meal helps keep your body out of “fight or flight” mode.  Sometimes when you wait too long to eat your next meal, your body can go into starvation, which in term increases stress-induced hormones like cortisol. This is why intermittent fasting is so controversial. Although it is a fast and effective way to lose and manage weight, it is suggested to take breaks, when you are consistently following a diet of this sort. It is important to not go long periods of time intermittent fasting, and keeping your body in a  stressful state!

2. Aim to keep a regular sleep schedule and try to get 7–9 hours of sleep per night. Lack of sleep can cause an increase in cortisol levels. Unfortunately, increased cortisol levels tend to make falling asleep a lot more difficult. Try implementing more relaxing practices into your nighttime routine. Some nighttime rituals that could help, are incense, chamomile tea, peppermint tea, reading, a warm bath, and most importantly, no phone/ electronics at least 30 minutes before bed. This will help your body unwind and allow your adrenals to get their beauty sleep!

3. Limit your caffeine intake! Caffeine intake has been shown to initiate a stress response by increasing the amount of cortisol released by the adrenals. Drinking coffee, alongside other stressors in your daily life, can lead to a chronic increase in cortisol. A chronic increase in cortisol can result in insulin sensitivity and extremely high blood sugar. This could also lead to obesity and type two diabetes. If you trying to have a coffee in the morning, make sure you are offsetting your caffeine intake with lots of water. And maybe opt for a green tea in the afternoon instead of more coffee.

4. Eat magnesium-rich foods. Magnesium plays a large role in proper bodily functions. Magnesium helps balance blood sugar and supports the adrenal glands. Foods such as dark leafy greens, fatty fish, avocado, and nuts and legumes, are all good sources of magnesium

5. Elixirs and Tonics.  Elixir’s and tonic’s containing adaptogens help calm the body and its stress response.
   Within The Collective Ritual membership, we have heaps of recipes to implement into your daily life, that will also aid in the balancing of your adrenals. An adrenal elixir has it all. It’s naturally caffeine-free and it’s packed with vitamins, minerals, and antioxidants to support healthy hormone regulation and help you feel relaxed throughout the day.

6. Less refined carbs, more complex carbs. Refined carbohydrates can stress the adrenals and lead to disrupted insulin response. These foods are known to rapidly elevate blood sugar levels. Instead choosing high fiber carbohydrates, such as those found in whole grains, legumes, and starchy vegetables provide the essential nutrients needed to support proper adrenal function. Fiber can also help with the rate at which carbs are released into the bloodstream. This is beneficial for keeping blood sugar regular. Another way that helps with the slow release of carbs is pairing them with proteins and fats, and making sure you space out when you are eating your carbs. This makes sure your blood sugar doesn’t dip too low and cause the adrenals to release cortisol.

7. Give your adrenals a break. Participating in activities that allow your body to activate the parasympathetic nervous system, is important to give your adrenals the rest and reset they need. Going on things like long walks, yoga, barre, meditation or simply stretching can be very beneficial. There are a lot of people whose bodies respond better with low-intensity movements, and those whose bodies are okay with high-intensity interval training. High-intensity interval training, however, does cause an increase in cortisol. For someone who doesn’t have healthy adrenal glands, this can cause an imbalance and overproduction of stress hormones. Listen to your body, and find what works for you.

Like everything, balance becomes crucial with your adrenals!