5 Tips to Overcome Adrenal Fatigue

Did you know 80 percent of people in the world will be affected by adrenal fatigue; according to author, James Wilson who wrote,  “Adrenal Fatigue: The 21st Century Stress Syndrome".  Adrenal fatigue, can be a major contributor of excess fat storage and low energy levels.

What are Adrenal Glands

The adrenals are two little triangle shaped glands that sit above your kidneys and they are responsible for fight or flight response. They release hormones in response to stress.  These hormones are: cortisol, epinephrine (adrenalin), and norepinephrine, and all of theses are essential to our survival. However, sometimes, they get turned on and we “forget” to turn them off.

How Does Our Adrenals Go Into Overdrive

  • Poor Diet
  • Stressing
  • Environmental toxins
  • Medication
  • Lack of sleep
  • Over exercising

Ways to Recover From Adrenal Fatigue

If we are consistently following our exercise routine, our body may start to develop some level of fatigue. This is normal. But if our body is not recovering after a good night’s sleep and normal fatigue turns into daily fatigue, then we may have a problem. Fatigue can keep us from exercising on a regular basis and can even begin to take a toll on our work, social, and home life. Here are a few tips to help fight fatigue and keep your body functioning at its best.

Decrease Stress

It’s easy to assume that most people have at least a small amount of stress in their lives. Finding ways to minimize and decrease any stress that you may have will allow your body to fight fatigue and remain energized. Calming your mind and body at night so that you may have uninterrupted rest will allow your body to recover and prepare for the day ahead. If you are in the middle of a period of increased fatigue, try finding an exercise program such as 3 Week Yoga Retreat that can utilize the calming benefits of yoga to help reduce stress.
destress

Healthy Food Choices

So much of how you feel depends on what you put into your body.   If you are eating unhealthy, processed foods, you are much more likely to feel lethargic and unmotivated to exercise.

Hydrate.  Fatigue will also set in much faster if you are not hydrating your body properly. Especially during intense exercise sessions, is it vital to focus on your water intake so that you can replace what your body is releasing through sweat.

  • Eat more home cooked meals.
  • Foods that are rich in omega 3 such as salmon, walnuts
  • Coconut
  • Olives, Avocado
  • Cruciferous vegetables (cauliflower, broccoli, Brussels sprouts, etc.)
  • Chicken and turkey
  • Nuts, such as walnuts, pumpkin seeds, almonds
  • chia and flaxseed (great addition to a smoothie)
  • Kelp and seaweed

grilled-salmon-with-avocado-salsa_owwnit

Foods to Avoid

  • Caffeine
  • Sugar and artificial sweeteners
  • Processed and Microwaved Foods
  • Hydrogenated oils – Vegetable oils like soybean, canola and corn oil are highly inflammatory and can lead to adrenal inflammation

Proper Exercise

As mentioned before, it is important to differentiate between chronic and debilitating fatigue compared to normal post workout fatigue. Our fitness goals will require us to push our bodies but if we are at a point that we are so worn out that our normal responsibilities are tough to complete, we must listen to what our body is telling us.

When you are experiencing fatigue choose a light to moderate form of exercise.  Beachbody exercise programs are designed perfectly to get the most out of our bodies without putting too much stress on joints and muscles causing the wrong type of fatigue to occur.  Tai Chi, Yoga are some of my favorite fatigue busting fitness routines.  Finding an exercise routine that fits your fitness plan will help improve total fitness while also keeping your body feeling fresh and healthy.

non-stress-exercise-routine

These steps will help but remember to overcome fatigue you must take care of yourself and rest.

Avoid negative conversations and people.  Find happiness in small things.  Laugh often. Take naps.  Try to go to bed on a schedule so you can get as much sleep as possible.  Turn off electronic devices or put on do not disturb function at least an hour or 2 before bed.  Adjust the temperature in your room that allows you to sleep comfortably.  Make your room your place of peace, free of disturbance.

Remember, you can’t take care of others if you don’t take care of yourself.  Make time for yourself.  Begin a daily routine that includes only you.  No feeling guilty allowed.  If you have to start by locking yourself in the bathroom or your closet for 20 minutes then that’s what you do.  Eventually everyone will get used to it and you can ease into the bedroom or your own little comfortable space that you can create.

Life is meant to be lived to the fullest so let’s enjoy ourselves.

Until Next Time,

Nicole, your healthy lifestyle partner/change agent

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