If your adrenals aren’t doing their thing properly, you may well be experiencing a whole whammy of symptoms. From fatigue to mood changes, brain fog, and insomnia; sluggish and overworked adrenal glands have huge implications for us…
That might look like, cancelling social stuff – that you really want to do but just know that it will be too much…
It might affect your work… perhaps you are not so productive & just can’t seem to focus.
Time and time again I go back to a holistic approach. There are plenty of things you can do to support your adrenals and get them back on track…
What are they, what do they look like and what do they do?
The adrenal glands are two, triangular-shaped glands that sit at the top of your kidneys. Their primary function is to produce and release essential hormones at the right times, in the optimal levels your body needs to function.
Hormones like cortisol, DHEA, epinephrine, and more regulate everything from our metabolism to immune system response, our moods, memory formation, stress response, blood pressure levels, fertility, sleep cycles, and more.
You can overwork your adrenals through poor stress management and compound this functional exhaustion through other lifestyle choices such as sleep, diet, and exercise.
Also known as adrenal fatigue, it brings on a host of symptoms such as:
1. Testing
Makes sense to check that it is the Adrenals that are causing the issue…
There are a number of tests you can use to determine how your adrenal glands are functioning.
For example, you could opt for a metabolic panel, a urine test, an HTMA test, and an iron test to reveal cortisol, iron, and mineral imbalances in the body.
I had a HTMA – hair test mineral analysis – it shows you the levels of metals and minerals you are excreting… Giving you a good indication of what is going on in terms of balance. Specific minerals and metals pair up and need to be in balance with each other for you body to make proper use of them and be in balance…
2. Adrenal cocktail
Adrenal Cocktail Great to support and nourish the adrenal glands –
30ml organic orange juice
30ml coconut water
¼ - ½ teaspoon of cream of tartar (potassium bitartrate)
¼ - ½ teaspoon of Celtic grey sea salt
Mix and drink between meals up to 2 times daily
3. Supplements
Biotics Research Cytozyme-AD (2 caps/breakfast and optional 2 caps/ lunch) From Natural Dispensary (discount code SRBL20) Always take prior to 2pm, as they may disrupt sleep patterns if taken late in the day due to their energising properties. Our own circadian release of adrenal hormones is high on waking and tapers off towards the end of the day.
Boron can also help support adrenal function. 10mg a day is a basic dose and this helps to absorb magnesium and to keep calcium in the bones. 20mg can be taken in perimenopause to support hormone levels. The only contraindication is that it cannot be used with a history of any estrogen sensitive cancers.
L-Tyrosine support can be helpful for weakened adrenals. The dose is 250mg/day. Pure Encapsulations are a good source as they don’t add any fillers.
4. Adaptogenic Herbs
Herbs – nature essentially knows what she is doing and gives us all we need…
Adaptogens are nature’s medicinal answers to many issues we deal with today, including inflammation, oxidative stress, and immune system dysfunction. When taken over time, adaptogens make the body more resilient and adaptable.
These herbs naturally boost energy levels, so they’re ideal substitutes for stimulants like caffeine.
To boost adrenal function, you can rely on:
Other herbage you might find helpful…
Eleuthero - Siberian Ginseng
Holy Basil
Schisandra
Licorice
Korean Ginseng
Ginkgo Biloba
Astragalus
5. Start an Adrenal Fatigue Diet
Following a diet that supports good adrenal function will make a massive difference. Giving you more energy throughout the day and helping your body to do its shamoooo
Follow these tips to boost adrenal function:
Foods to Avoid
Apart from eating high-quality food, you should also try to cut back on some unhealthy options. If you suffer from symptoms of adrenal fatigue, you will crave snacks and drinks that give you a quick energy rush.
Just like with any short-term solution, such spikes in your energy don’t last for long and only leave you feeling even more exhausted than before.
That’s because fast foods and unhealthy snacks give you more empty calories and not enough nutrients and vitamins. So, your body does not get enough energy from food, and the adrenal fatigue symptoms worsen.
Food to avoid…
6. Low-Impact Exercise
YUP – yoga! Of course… Exercise should be gentle and/or weight bearing.
7. Meditation & Breathwork
8. Avoid Intermittent Fasting
Intermittent fasting is a great way to enhance your body’s metabolism and avoid issues like excessive bloating. However, when you’re trying to get your adrenal glands back to optimal levels, this strategy can deplete your energy.
Instead, avoid intermittent fasting for now. Eat a small snack like a banana (rich in potassium) or a handful of mixed nuts about an hour after waking up. You can also portion your food into smaller meals, eaten more frequently throughout the day.
This helps keep your energy levels up and won’t overload your digestive system.
9. Create a Self-Care Routine
Rest and relaxation are hugely important. Ultimately your body wants to feel safe so spending time in a nervous system “still point” is one of the most helpful things you can do on a daily basis to speed up your recovery.
Caring for yourself is highly personal, and you get to decide what you want to make a part of your self-care routine.
You are aiming for rest, calm and feeling nurtured – however that looks for you…
10. Sleep
There are loads of things you can do to help promote good sleep.
The www.findingwellness.co has a great sleep workshop.
https://www.findingwellness.co/resources
