Hello friends! You may have heard of adrenal fatigue, but you may be wondering what it is and what to do if you suspect you have it. Please note that this post is not medical information and is not intended to replace official medical diagnosis or advice from a health care professional. It is not intended to treat, cure, diagnose, or prevent any medical condition and is for informational purposes only.
Hello friends! How are you today? I hope you have a good time. Today I would like to talk a little bit about adrenal fatigue. This is a big topic and close to my heart as I have suffered from chronic stress for many years. I didn’t know why my hair was falling out. I was always tired and my hormones were out of balance. A big factor is stress. Stress can affect and damage so many processes and systems in the body.
What is adrenal fatigue?
Adrenal fatigue is controversial (more on that below), but it affects many women and can lead to hormonal imbalances and poor health. Adrenal fatigue can occur when chronic fatigue continues for a long period of time.
The adrenal glands sit on top of the kidneys (like little caps) and produce hormones such as cortisol. Cortisol is our “get up and go” hormone, helping us wake up in the morning, respond to stressors, and take action. Cortisol is often blamed for a lot of things, but when released at the right time, it can actually be good.
Exposure to chronic stress can reduce the adrenal gland’s ability to produce cortisol. This is why high cortisol eventually becomes low cortisol. Your adrenal glands can’t keep up with demand and you burn out. Also, late at night (you may feel “tired and heavy” before bed) or in the middle of the night (don’t wake up panicked or stressed and go back to sleep).
It can cause symptoms of adrenal fatigue, such as:
– in a bad mood
– Fatigue
– Brain Fog
– Blood sugar levels are out of balance (hypoglycemia or spikes in blood sugar levels)
– Cravings for sugar or salt
– Poor ability to heal and recover from illness and training
– Sleep disorders
– I can’t sleep.
And so on.
However, please note the following: The above symptoms can also be caused by other health problems, such as adrenal insufficiency.. Adrenal insufficiency can cause many similar symptoms, including:
– Unexplained weight loss
– loss of appetite
– body pain
– Change in skin color
Adrenal fatigue may sound like it’s not real because it’s not fully supported by science.. However, there is a big problem that people are constantly feeling stressed and tired. It may also be the cause of what you are experiencing HPA axis dysfunction: When chronic stress disrupts the signals between the brain, pituitary gland, and adrenal glands.
Even if your adrenal glands are functioning normally and you are under enough stress to affect your daily life, It’s worth making lifestyle changes to help your body cope with chronic stress.
Body under stress:
Here are some of my favorite powerful foods to nourish and calm your mind during stressful times.
10 best foods for adrenal fatigue
A proper adrenal fatigue diet is rich in protein, healthy fats, vegetables, and more, making it a diet rich in good choices to support adrenal health as well as additional nutrients. It’s also a great meal for a friend you know is in need.
(Or even for a friend you know needs extra nutrients)
1) Broccoli and leafy vegetables
Broccoli is rich in fiber, which also helps your body digest excess estrogen instead of storing it in your body. Vegetables like spinach, kale, and collard greens are rich in magnesium, a mineral essential for adrenal health. Magnesium helps regulate the stress hormone cortisol and can also improve sleep quality. Kale, spinach, and Swiss chard are all great options.
2) Fatty fish
Salmon, tuna, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation and improve mood. These fatty acids also support healthy brain function and can help reduce anxiety and stress. Combine these with nuts and seeds, another source of healthy fats, and you have a diet that works wonders, especially if you suffer from adrenal fatigue, which tends to disrupt your sleep patterns.
3) Sweet potatoes and other pumpkins
Sweet potatoes support healthy progesterone levels, but many women don’t get enough carbohydrates. Carbohydrates are the body’s preferred energy source, and sweet potatoes are nutritious and taste like a warm hug with cinnamon and a little peanut butter on top.
4) Olive oil and other healthy fats can help reduce inflammation
Stress causes inflammation in the body, so healthy fats can help bring everything back into balance.
5) Beef liver and other organ meats
Don’t be surprised by organ meat. Check this post.
Organ meats such as liver, kidneys, and heart are some of the most nutritious foods on earth. They are rich in vitamins, minerals, and other essential nutrients that our bodies need to function properly. One of the key nutrients found in organ meats is vitamin B12, which is essential for healthy adrenal function. Vitamin B12 is also important for energy production and helps reduce fatigue and weakness.
Organ meat is rich in iron, which is essential for the production of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Iron deficiency is a common cause of fatigue and weakness, so eating organ meats can help prevent and treat this condition.
Organ meats are rich in vitamin B12 and iron, as well as other important nutrients such as zinc, selenium, and vitamin A. These nutrients help support a healthy immune system, improve brain function, and promote healthy skin and eyes.
6) Adaptogens such as Reishi, Ashwagandha, and Rhodiola
my favorite is this gold powderr (use code FITNESSISTA) Mix with warm almond milk before bed.
7) Artichoke
This is a superfood that is good for your liver. Toxins stress the body, and liver support helps the body process everything properly.
8) Bone broth helps support a healthy gut that is affected by stress
Highly nutritious and rich in protein!
9) Oysters
Super food! We love canned smoked food. It is rich in copper, selenium, B12 and zinc.
10) Fruits, especially berries and apples
These are also helpful during times of stress, as they send a signal to your body that you can relax by ingesting nutritious carbohydrates. Berries such as blueberries, raspberries, and strawberries are rich in antioxidants, which protect your body from oxidative stress caused by chronic stress.
Other things that can help with adrenal fatigue and general stress:
– Therapy and regular connection with loved ones.
This helps put the body back into the parasympathetic nervous system (rest and digest), decreasing cortisol and increasing feel-good neurotransmitters.
– Blood sugar balance.
The more I learn about blood sugar balance, the more its importance jumps further up my personal priorities. Check out the book why do we get sick and Carbohydrate revolution.
– Adrenal support.
There are various supplements that can help support your adrenal glands. Please consult your doctor or practitioner, but This is one of my favorites.
– Reduce training frequency and intensity.
I recommend strength training and walking to all of my one-on-one female clients. If you’re looking for a balanced fitness plan based on a step-by-step strategy for the best results, this is the place for you. fit team.
– Daily sunlight
Vitamin D helps regulate sleep and improve mood 🙂
– Nutritional strategy!
Some strategies I would like to highlight are:
Increase your intake of leafy, green, and cruciferous vegetables
protein! Make sure you’re getting enough protein and aim for about 4 palm-sized servings per day. Gradually increase your protein intake to avoid disappointment. If you’re not tracking, there’s a good chance you’re not hitting your protein goals. Also, try adding organic turkey, which contains tryptophan. It is a precursor to serotonin, a neurotransmitter that makes you feel good.
Try the Adrenal Cocktail. Here is an article about the adrenal cocktail and how to use it.
Prioritize sleep. Tips on sleep can be found in this article!
Organ meat. Again, don’t be surprised by these things. Remember, a little goes a long way.
Foods to avoid: It’s important to avoid processed and sugary foods, as well as caffeine and alcohol, which can worsen adrenal fatigue. It’s also important to stay hydrated and get enough rest and exercise to support your overall health and reduce stress levels.
magnesium
Magnesium has a calming effect on the brain, especially when used with magnesium glycinate or magnesium l-threonate. I’m enjoying it too Magnesium on this topic And use it every night. Stress can deplete the body’s minerals, so I make sure I get enough minerals throughout the day through mineral drops and supplements.
Recently, I have received many requests for one-on-one coaching. I’m so happy to see everyone paying attention to their health as we head into spring and summer! – 3 spots left. If you are interested in working with me, You can apply here.
Have a great day! See you soon!
Shit
Gina
