ADRENAL FATIGUE – Part 2- The Western Approach



Last time, we talked about the Causes, Signs, and Symptoms of Adrenal Fatigue and to-day, I want to share some thoughts on helping our million dollar adrenals…they are worth more than their weight in gold!



The best way to scan your adrenal hormone profile, and in particular your cortisol levels, is to have a saliva test.



YOU HAVE the POWER to GAIN NEW ENERGY!



1. First, eliminate SUGAR. Sugar, as with caffeine, sets your body up for an energy “drop” and then you’ll crave more sugar. Sugar ages your body. Stevia, is a healthy no-calorie sugar replacement.



2. Be in bed by 10 pm every night and do sleep in a dark room. Did you know that between 10 and 1 am, your body does the most repair for you? Be aware that even small amounts of light can disturb your sleep.



3. Avoid caffeine, as this is a fake energy and it makes your blood more acidic. It actually dehydrates you, and in the end, makes you feel more tired.



4. Cut out processed foods, as they are dead foods, devoid of nutrition, full of chemicals and they rob your body of minerals. They also are very hard on your digestive system and constipate your colon.



5. Do eat fermented foods and drinks. Kefir and probiotic liquids help you with your digestion and boost your immunity.



6. Eat good quality Ocean vegetables; as they are so essential for both the adrenal and thyroid glands. In the beginning, add a little wakame, dulse, or nori to your diet and you will begin to experience more energy.



7. Eat animal protein in the middle of the day (11 am – 2 pm) as digestion uses up a lot of energy in your body and these times are when your digestive tract is at its height. Be aware that animal protein can be very heavy and/or toxic to your system.



8. Drink water… clean, filtered water. Water is needed for every cellular function in your body. Do hydrate upon rising by drinking two glasses of water, and then drink 1 – 2 liters, slowly throughout the day. Before you eat lunch and dinner; have a glass of water about 1/2 hour before eating and this will help the digestive tract prepare for your food. Remember, your adrenals actually control your body’s hydration and when they are fatigued this affects your body’s ability to hydrate.



9. Remember to get sunshine in the morning and during the middle of the day. You need the vitamin D that your skin manufactures when it has the sun’s blessed rays! If you can have 20 – 30 minutes of early morning sun; this can help reset your internal body clock and therefore make it easier to go to bed around 10 o’clock.



10. Exercise. Done daily, this helps you get more oxygen, cleanse your blood, sleep better, and stimulates your digestive tract. Pick a couple of favourites and then you’ll stick with it!



11. Be grateful…smile and be happy and do something for someone else, every day, knowing that they are not able to pay you back. In the beginning, you may only have the energy to do something small; however, that is wonderful and that will continue to strengthen and expand, in time. Be gentle with yourself. It is SO important to take the hard stress out of your life…it may mean, taking more alone time for yourself, changing jobs, avoiding toxic people and situations, meditation or pray on a daily basis, doing breathing exercises to both eliminate tension and increase oxygen and energy for the body…whatever it takes.



SLEEPING HELPS YOUR ADRENALS



In addition to practicing the good sleep habits and protocol for sleep; we need to make sure that the glucose level is stabilized throughout the evening to avoid sleep maintenance insomnia. When your blood sugar level falls, healthy adrenals restore the levels back to normal. If the blood sugar levels are not stabilized, there will not be optimal results when attempting to correct adrenal homeostasis. Here are some dietary guidelines to stabilize your blood glucose levels:



1. Do not skip breakfast. Breakfast should be the biggest meal. You should not wake up feeling hungry, as this is a sign that your blood sugar may be low during sleep. Make sure to eat a high quality protein-based breakfast, not just bread and cereal. Eggs are excellent source of protein and unoxidized cholesterol as long as it is not over-cooked. Eggs from an organically fed chicken are best.
2. Eat every 2-3 hours during the day, if you are hypoglycemia or have a tendency to be weak and dizzy 2-3 hours after a meal but feel great immediately after a meal. Do not wait until you are hungry. However, do not eat non-stop either. Adding live foods to your diet is excellent; as is drinking green smoothies.
3. Snack only on low glycemic foods such as nuts, seeds, hard-boiled eggs, etc.for sustained energy release along with a small amount of carbohydrate such as carrot to supply instant energy to the body.
4. Whole fruit such as apple is great.
5. Never consume high glycemic fruits (foods) without a source of protein and fat to balance them. For example, you can eat a combination consisting of a whole fruit with some almond butter to balance the carbohydrate with protein and fat..
6. If you wake up in the middle of the night, have another light snack.



DEEP BREATHING TO A NEW YOU!

We often tend to be “Shallow breathers.” If you are, you will notice, see or feel your ribcage moving out, as you inhale. If that is so, then you are breathing with the muscles in between your ribs instead of with your diaphragm. This amazing muscle is at the bottom of your chest cavity and it pulls air down.



HOW TO BREATHE DEEPLY



1. Begin by lying on a mat on the floor on your back.
2. Put one hand on your upper chest and the other on your abdomen, just above your waist.
3. Breathe in slowly through your nose and you will feel your hand on your abdomen rise up.
4. Then, breathe out slowly through your mouth and that same hand will lower.
5. Repeat the steps 3 and 4 for a few times and then allow your ribcage to expand and widen as your abdomen moves out, and in this way, you are filling up your entire lungs…bottom to top.

The above deep breathing is something that you can do to relieve stress and increase your energy. It is also a good idea to take a few deep breaths, every once in awhile throughout your day and increase your oxygen intake…and increase your physical and mental well-being and how great and simple is that?!!!



SOME HELPS for YOU…



1. Yoga is wonderful for relaxing, toning your body, and it uses breathing techniques(breath control), that help with body and mind energy.
2. Meditation works with your breath, mind, and emotions. Beautiful!
3. Pilates is great for fitness and deep breathing through the diaphragm; as well, as energizing your body.
4. Aerobic exercise will cause you to be out of breath and will help you work on your lung capacity. Going for walks in nature is both soothing and energizing…you can take 4 breaths in through your nose (sniffs) and then release 4 breaths out through your mouth.



These steps can help you overcome your fatigue. Do remember, “step by step.” Please know, that you will gently take your own sweet time in allowing your body to heal itself. YOU deserve that and more!



GLANDULARS, VITAMINS/MINERALS



Adrenal Glandulars – A desiccated adrenal gland can help replace some missing adrenal hormones and if the thyroid is low functioning, desiccated thyroid glandular may be needed. A reputable brand is essential.
Pregnenolone, DHEA –These should be recommended under the guidance of a practitioner.



Herbal Teas and Mate…NOT coffee



Teas from several herbs include: lemon balm, chamomile, and a very good one is, “Sleepytime Tea.”
Mate, a tea from South America has energizing properties, without feeling jittery. Avoid stimulants such as: ephedra, guarana, caffeine, kola nut, and prescription stimulants.



HOMEOPATHIC REMEDIES



1. Kalium phosphoricum personality is nervous, oversensitive and excitable. Everything is too much for them and when they get tired they get irritable. They have a feeling that something bad will happen to them; they startle easily. They have difficulty with concentration, and they are forgetful of words and names. There is a profound state of mental and physical exhaustion.



2. Gelsemium patients will present with slow pulse, tired feeling and mental apathy. Usually there will be muscular weakness, drowsiness and even dizziness. They are sensitive to falling barometric pressure, with many symptoms aggravated by cold and damp weather. They are lethargic, dull, and apathetic to their own complaints. They want to be left alone because any excitement, even good news, will make them feel worse physically.



3. Argentum nitricum will suit most weak and trembling patients. There is going to be periodical weakness; one day they will be well, but then, they will be overtaken by weakness. Sometimes their fatigue may become very pervasive to the point that they cannot even dress themselves. They will become irritable with a lot of anxiety, to the point that they will start crying because they feel nothing can be done to help them. This state of debility is caused by adrenal insufficiency.



4. Phosphoric acid will be suitable for a patient presenting with extreme physical exhaustion, inertia, and apathy. These people often complain about loss of hair and even change in visual acuity. Their whole pathology arises from hypo-function of the endocrine system — particularly of the adrenals.



The body needs vitamins and minerals to make adrenal hormones. A nutritional diet is the best way to get vitamins and minerals; however, most people suffering from adrenal fatigue are nutritionally deficient and are in need of supplements.



Vitamin C (2000-4000 mg. per day, sustained release



A Good Multivitamin,



Vitamin B-complex 50 mg. twice daily,



Niacin (as inositol hexaniacinate) 125 – 150 mg per day,Pantothenic acid 1200 – 1500 mg per day,



Magnesium citrate 400 – 1200 mg per day



Liquid trace minerals (chromium, molybdenum, manganese, selenium, copper, iodine)



Next time, I shall approach Adrenal Fatigue from a more Eastern approach. I studied in China and we’ll take a look at our stressed body, through Eastern eyes; as well, as what herbs and Chinese medicine has been used over the years…and I ask you, what do your Emotions have to do with Adrenal Fatigue?

Until then…..walk in nature, meditate, and Deep Breathe!

Also, if anyone does want to contact me about their fatigue and/or wants to order a Saliva test Kit; do send in your comment.
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The above post is for educational purposes. Do see a Health Practitioner for specific treatment.

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