How you can recover and heal from Adrenal fatigue with easy lifestyle changes that you can start using today!
Steps You Can Take to Help With Adrenal Fatigue:
If you read my last blog post on Adrenal Fatigue - Exhausted?...Why Do I Always Feel So Tired? How To Cope With Adrenal Fatigue
I talked about what adrenal fatigue was and how it affects the body. In this continued blog post from that one, I will share with you some helpful lifestyle changes that you can make to help to naturally heal adrenal fatigue.
Adrenal fatigue can be caused by several factors. Scientists and medical professionals believe that this illness can be caused by stress, anxiety, psychological problems, social factors, and even brain chemistry. As well as anaemia, depression, obesity, an eating disorder, malnourishment, and even poor eating habits, and it can also be caused by low blood pressure, environmental pollution, divorce, and lack of exercise, caffeine addiction, alcohol, financial worries and an infection just to name a few.
Adrenal fatigue symptoms can include headaches, joint pains, depression, muscle aches, and even memory loss as well as swollen glands. This condition can also cause the inability to concentrate, recurring minor infections, and even digestive disorders.
As you can see, there are so many reasons why we experience adrenal fatigue. So, the obvious way for you to treat adrenal fatigue and restore your energy levels is by changing your lifestyle for the better.
You need to see the fact that unhealthy lifestyle is normally the cause of adrenal fatigue. Most people who suffer from adrenal fatigue are people who just don't get enough sleep, don't exercise enough, and don't eat the right foods.
If you want to boost your energy levels in order for you to deal with adrenal fatigue effectively, here are some effective ways that will enable you to restore your energy levels.
Although lifestyle changes may be impractical and that you can never really treat adrenal fatigue overnight, here are some ways on how to effectively treat this disorder and prevent it from becoming any worse. Through these treatment options, you will be able to feel more energy and also feel less tired.
There are three known stages for adrenal fatigue that you should know about so that you know how to treat your situation.
The three stages of adrenal fatigue:
1. High Cortisol Levels – The symptom of this is feeling on edge but also tired and unable to sleep. Usually, this causes insomnia, insulin resistant, and weight gain, especially around the middle.
2. Wrong Cortisol Levels at the Wrong Time – If you feel stressed out and tired, get up way too early in the morning (think 3 or 4 am) and you’re unable to go back to sleep then by the time you get to work you’re tired again. Often you end up with a boost of cortisol before bed, thus not being able to sleep.
3. No Cortisol Curve – By this stage, you’re completely burnt out. You may even have lower hormone levels in other areas such as thyroid hormones and DHEA. When you get to this level you have a lot higher chance of developing autoimmune disorders.
Effective Ways to Treat Adrenal Fatigue:
When you feel fatigued, you will feel as if you don't have the energy to do almost any task at all. You will feel like sleeping or resting all the time and this will really affect your personal and professional life. You have to keep in mind that fatigue will not only affect you physically but it will also affect you mentally as well in a very negative way.
Fatigue can really make you unproductive and you will find yourself to be spending less time with your friends and family because all you want to do is rest and get some sleep.
Treating adrenal fatigue is very easy. It is as easy as making sure that you take regular breaks throughout the day. This will prevent you from depleting your body's energy levels and it will also reenergise your body to do more tasks.
Another common way to treat adrenal fatigue is by making sure that you never skip breakfast or any other meal during the day. Why? For starters, whenever you wake up in the morning, your body's blood sugar level and metabolism rate will be low. Eating breakfast will be like jumpstarting or turning on the machine in your body that produces energy. The food will be your body's fuel and the metabolism rate will be the engine that uses the fuel for energy.
Skipping meals, especially breakfast, will cause your blood sugar to drop, which in turn causes stress in your adrenal glands. This will trigger your sympathetic nervous system, which will make you dizzy, crave for food, feel anxious, and also feel fatigued and even stressed.
Another fact about skipping breakfast is that it will make you gain weight because you are actually programming your body's metabolism rate to preserve energy and prevent it from burning sugar and fat as fuel. Try eating light meals every 2 to 4 hours as this will help your body's blood sugar steady throughout the day in order for it to have the energy it needs to function throughout the day.
Aside from eating breakfast, you should also try to check your iron levels. Not having enough iron will make you feel fatigued. If you have low levels of iron in your body, you may want to start eating fish, eggs, and fortified cereals. Beans are also good sources of iron as well as red meat.
Another great way to prevent fatigue from affecting your life is by keeping your life organized. Try to plan everything as much as possible in order for you to keep your life in order and also keep it harmonious. You need everything in your life to run smoothly. By doing so, you will be able to better manage your daily task and also help you avoid using up a lot of energy.
Always remember that your health should always come first. Once your recovered, you will be able to work normally again and reap more rewards.
These are some of the ways on how you can treat adrenal fatigue. So, if you are feeling fatigued and stressed, you may want to try out the mentioned tips and applying them on your daily life. With little changes done in your life, you will be able to feel more energised and also be more active and prevent feeling fatigued all the time.
The best way to treat any of these issues is with lifestyle changes. Let’s look at the lifestyle changes you can make to improve your situation. Don’t substitute any of these changes for visits to your doctor in case you have already developed a serious illness. By following these tips below, you will be able to effectively prevent adrenal fatigue or at least treat it or lessen its effect on your body.
● Change Your Diet And Eat Healthier
You have to remember that adrenal fatigue is mainly caused by poor diet. By giving your body the proper amount of nutrients it needs, you will be able to get the adrenal glands to function normally again. You should also remember to make better choices with the food you eat. When you put anything in your body consider whether the item will improve your situation or make it worse. Seek to crowd out the bad food and snacks with high nutrition whole foods. Instead of white breads and processed foods, you should go for high fiber or multi-grained bread and vegetables.
You should also check if you are eating enough protein in your meals as well as complex carbohydrates. You should try including red meat in your diet as well as beans, fish and eggs as these foods are rich in protein. For your complex carbohydrates, go for brown rice. If you can, avoid eating junk food, pasta, white bread, white rice, processed sugar, and other foods that contain simple carbohydrates.
Energy drinks, caffeine and high sugar drinks are not good for you if you constantly feel fatigued as these things will over-stimulate your adrenal glands, which will deplete your body's supply of vitamin B at a very fast rate.
Try to avoid sodas, energy drinks, and any beverages that contain caffeine as these things can stress the adrenal glands more.
You should also watch your alcohol intake and avoid foods that contain high potassium, such as bananas.
Essentially, you should eat an inflammatory diet. That means that you should rid your diet of gluten, eat clean proteins, eat lots of vegetables - the more coluors the better.
And eat regularly to avoid blood sugar dips that trigger adrenalin release. And chew your food throughly and make time to eat peacefully to promote good digestion.
● Get Good Quality Sleep
The best thing to do to train yourself to sleep better. Go to bed at the same time each night and get up at the same time each morning. Turn off screens a couple of hours before bed and try to sleep at least 8 hours a night. Make your bedroom an oasis so that it’s calming and easy to sleep in. For adults, it is important for you to get 6 to 8 hours of sleep every single day. Never oversleep as this can really make you feel fatigued. By getting just enough sleep every night, you will be able to feel more energised every time you wake up in the morning.
Another simple method to cure chronic fatigue is by giving yourself ample time to fall asleep. If you need to wake up at 6 in the morning and you want to have 7 hours of sleep, then you have to go to bed before 11 in the evening. Never assume that you can go to bed at 11 in the evening and magically fall asleep.
Sleeping means that your brain should reach the late stage of sleep. This is where your body truly relaxes and will really be fully rested. So, you have to sleep before 11 in the evening if you want to wake up at 6 in the morning. By doing so, your body will be fully energised and you will feel good when you wake up, as well as feel good and energised during the rest of the day.
Lastly, give time for your body to relax. Don't do stressful things during this time. Try to listen to your favorite music or read your favorite book. You can also watch some nice relaxing movies or you can even try spending relaxing time with your family or friends.
This is one of the most common ways to treat chronic fatigue syndrome is by resting and getting enough sleep. This is very effective especially if you consider yourself as a workaholic. By getting enough rest and enough sleep, you will be able to feel more energised when you wake up, which will get you through the day without feeling too much fatigue and stress.
● Get Your Vitamins- Supplementation
Nowadays, it is next to impossible to eat a complete meal. Combine it with the poor quality of the produce that reaches our table, you have to consider that we are not really giving our body the proper amount of nutrients it needs. So, try taking food supplements as these things can provide your body with the amount of nutrients it needs in order to function normally.
The main vitamins you should worry about are vitamin B6, B12, folate, magnesium and vitamin D3. Some people get benefit from adding vitamin C to their diet too.
Here are a few of the supplements that I would recommend for your adrenal health
These are three of the supplements I recommend to my clients for daily use to keep your adrenals healthy and your mind and body feeling more calm and relaxed.
Especially beneficial during and after stressful periods.
Please contact me if you are interested in purchasing any one of these supplements, as I have stock available to purchase.
I will be happy to advise on which one.
● Focus On Your Breathe
Breathing is another important factor if you want to fight fatigue. A lot of people take in short and shallow breaths, which will reduce the amount of oxygen taken by your body from the air while making your lungs and heart work harder. Practicing proper breathing will prevent your body from getting tired. So, instead of taking in short and shallow breaths, try to breath long and deep breaths. Keep in mind that you have to inhale through your nose and exhale through your mouth.
To find out if you are breathing correctly, try my breathing test below and discover where you tend to breath the most. You can also check out my past blog post on this very subject where I offer my Pranayama techniques.
Some of the many wonderful benefits of correct deep breathing:
Makes you Calmer
Helps detoxify the body
Relieves pain and tension, especially neck and shoulders
Makes you happier
Improves your posture
Stimulates the Lymphatic System
Increases our Cardiovascular Capacity
Gives you more energy
Improves your digestion and so much more...
● Improve Inflammation
If you go on an anti-inflammation diet it will help with this problem. As will drinking enough water. Eat plenty of omega-3 fatty acids. Consider using a curcumin supplement to help further reduce inflammation.
● Eat Fermented Food
Eating foods rich in probiotics daily can help improve digestion which will also help your body process nutrients better. Such as tempeh, miso, Kombucha, kimchi, sauerkraut and Kefir.
● Consider Trying a Ketogenic Diet
For some people, a higher fat diet can improve conditions related to adrenal fatigue while also lessening inflammation.
● Avoid Caffeine
While you may be tempted to use caffeine to help with your fatigue it’s the worst thing you can do. If you’re already addicted cut down slowly until you fully eliminate it.
● Avoid Processed Sugar
White sugar or anything that turns into sugar that you put into your body such as white potatoes, white rice and so forth, is very unhealthy and will make your adrenal fatigue worse. This includes drinking any type of alcohol.
● Drink Plenty of Fresh Filtered Water
People with Adrenal Fatigue will find that their fluid requirement is higher than those of a normal healthy individual. The following tips should be considered:
It is good practice to always carry a filled water bottle throughout the day so as never to be out of reach of water. As tolerated, a bit of lemon juice or a few slices of lemon should be placed inside the bottle. The container should be glass if possible.
Those with sensitive gums should consider using a straw when taking in water with lemon.
Make it a habit to take in more fluid than you need. Do not wait until you are thirsty, as thirst itself is a late warning sign of underlying dehydration.
Because sodium depletion is common, many feel energised when their water contains a bit of salt. Sea salt can be considered if tolerated.
Avoid exposure to direct sunlight. For some, this may mean under a few minutes, especially if they are in advanced stages of AFS.
If outdoor exposure is unavoidable, carry an umbrella for shade, or wear protective hat and clothing. Take frequent hydration breaks. Always have snacks handy to prevent hypoglycemia.
It is important that water intake be consistent and gradual. Drinking water too fast, while quenching thirst, can trigger an adrenal crash if there is a sudden over dilution of sodium within the body.
The best thing you can do for yourself in any circumstance is to drink plenty of water. Most people need at least 64 ounces of water a day. If you’re exercising or it’s hot outside you need to be drinking much more throughout the day. Plus this will help all of your organs to perform optimally in the body with the adequate amount of hydration needed. Often when we are stressed or going through a stressful period, we often overlook our need of consuming more water and we very too often become forgetful and then fall into dehydration or serveier dehydration, which does nothing for your health, mental attitude, let alone your adrenals. Plus you are more likely to visit the bathroom when you are stressed with frequent urination. That is why it is so important to drink plenty of fresh water and to avoid plastic bottles and tap water.
Signs and symptoms to be on the lookout for include: brain fog, thirstiness, heartburn, constipation, urinary tract infection, dry mouth, reduced skin elasticity, wrinkles, dry skin, dark coloured urine, and constipation. Unfortunately, few are aware of these signals, as they are subtle, especially in the early stages of adrenal fatigue.
If you are taking in liquids that act as a diuretic (such as coffee, tea, and certain sodas), you will need more water to compensate for the water loss due to these dehydrating drinks. A good rule of thumb is to drink one extra glass of water for the equivalent amount of these drinks you consume.
The above are general guidelines only. The exact amount varies from body to body and the state of fatigue a person is experiencing. Those who are in advanced stages need to be very careful not to drink too much water while making sure that the body’s internal electrolyte balance is well regulated. Too much water without enough sodium can lead to a state called dilutional hyponatremia. So adding electrolyts to your water is key to staying hydrated.
● Avoid Too Much Heat
Avoiding too much heat especially during the summer months. As Heat can dehydrate you, which can eventually make you feel fatigued. Try to keep yourself cool as much as possible. For exercise, you can do activities that make you feel cooler, such as swimming.
● Rest As Often As You Can
It’s best to not overwork yourself if you are suffering from adrenal fatigue. The best way to do this is to build in time to your calendar. Set up your calendar to show everything that you need to do for fun or work so that you can learn to say no. Learning how to relax is also one of the keys to treat adrenal fatigue. Try exercising or do yoga. Deep breathing exercises are also good as well as some form of meditation.
● Have Regular Massages and Relaxing Treatments
Having regular relaxing therapies are fantastic for Adrenal fatigue and relaxation in general.
Just taking out an hour or more out of your day to treat yourself to some well deserved time out for yourself, whether that's for a relaxing and soothing massage, a relaxing reiki session or a relaxing facial or sound healing session. I would highly recommend and as many as you can have and as often as you can. I always recommend to make a massage or relaxing therapy, whatever it may be, to make it a priority and to book a session in every fortnight to give yourself permission to relax and to allow someone else to pamper you and to help you to relax and unwind.
Here are a few treatments that I would highly recommend if you are experiencing Adrenal Fatigue:
Massage is perhaps one of the oldest healing tradition and therapies in the world. Many ancient civilisations, including The Ancient Greek, Egyptian, Chinese and Indian, were convinced of the therapeutic properties of massage and used it to treat a variety of ailments and concerns. The term 'massage therapy' is used to describe a wide variety of techniques that vary in touch, pressure and intensity.
Massage of any kind, this could be an aromatherapy, deep tissue, an Ayurvedic massage, Indian head massage or a Reflexology session. Whatever it is! At least allow for an hour to two hours if you can accommodate. Massage isn't just beneficial to relaxation, but it's amazing for helping to reduce stress and adrenal fatigue.
For a lot of people, aromatherapy can really help with fatigue. By inhaling the relaxing scents in aromatherapy, you will eventually feel more energised and also get rid of stress that is causing you to feel fatigued. To book a massage please get in contact with me and I can advise if necessary.
Any Facial will do, but I highly recommend a pressure point facial. These types of facials can be deeply relaxing and can help to balance your bodies nervous system also. Highly recommend!
To book a facial with me, please message me here.
Reiki is a hands on or hands off healing. I highly recommend this also because Reiki healing can be very relaxing and can send you in to peaceful sleep and relaxation. Having a fortnightly Reiki session is highly recommended to help to balance your energy levels and to help reduce stress and to heal adrenal fatigue. Using healing Crystals in a Reiki session can help to amplify the effects of the reiki session and help to balance the bodies equilibrium. To book a Reiki session with me, please message me here
A massage on a cellular level.
Deep healing to leave you feeling lighter, calmer and nourished to the core. From relaxing the mind to preventing stress and fatigue. A powerful healing treatment that promotes deep mental and emotional well-being, muscular relaxation and an overall sense of balance and deep peace. I highly recommend this one!
Based on the theory that vibration releases trapped energy that’s been stored around the body, this type of massage uses sound waves to produce gentle rhythmic pulsations.
These pulsations or vibrations are strategically sent through the body, massaging the cells, working out any stored up tension.
Simultaneously, the range of frequencies emitted by the bowls has a calming effect, drawing the brain into the meditative state.
During normal daily activity, our regular brain frequency is that of Beta. The sounds gently draw the brain, first into the Alfa state and then Theta and Delta, where deep relaxation and meditation occur. Whilst in this deep meditative state, the heart rate slows and the body is able to rejuvenate and find peace of mind.
To generate the sound and vibration, the practitioner uses one or more Himalayan bowls. Made from at least seven different metals and varying in size and weight, the bowls produce sound across a range of frequencies and are used to target different parts of the body accordingly.
Following a session, the client can continue to experience the benefits of having been in the meditative state for some time. Calmness, reduced anxiety and the ability to think clearly and remain focussed are just some of the benefits of regular sound treatments.
To book a sound healing massage, please contact me here.
Reflexology is a non-invasive complementary holistic healing therapy that can be effective in promoting deep relaxation, wellbeing and balance within the body and the mind.
It can help reduce stress in peoples busy lives and can help in building good health and resilience.
It is a touch therapy that is based on the theory that different points of the feet, lower leg, hands, face and ears all correspond with different areas and systems of the body such as the bodies organs which are either mirrored or reflected in areas of the feet, hands, face and ears. By applying different amounts of pressure to the feet, hands, face and ears ( depending on what area you wish to have treated when you are booking a session) this allows the body to release any tension that has built up, allow vital energy to pass through the bodies systems until it reaches the area in need of healing and balancing.
A reflexologists touch can also help to calm the nervous system, promoting a deeper state of relaxation and other benefits just like any form of massage. Due to calming the nervous system the body then has space and time to heal naturally and to help release any emotional and mental distress allowing your mood to be improved and to reduce stress within.
It helps the body to restore it's balance naturally, reducing tension and allowing you to feel more relaxed and grounded.
We need to look for balance within stressful times and ways to give our adrenals rest and a recharge.
Reflexology is an easy, yet super profound way to relax and recharge them.
To book a reflexology with me, please message me here
● Herbs to Improve Your Mood
Today, there are now complementary therapies which can give you some relief from chronic fatigue by using herbs in order to improve immunity.
Siberian ginseng is also used to treat this condition by improving resistance to stress.
St. John's Wort is also used to improve the mood.
Valerian helps to relax tension in muscles and in mind and promotes better sleep.
Avena Sativa is useful for mild or ongoing stress such as studying for an exam or dealing with exhausting relatives, it's gentle and effective and relaxes the body and the mind.
Ashwagandha is commonly known as “Indian Winter cherry” or “Indian Ginseng” contains chemicals that might help calm the brain, lower blood pressure, and improve the immune system. Since ashwagandha is traditionally used as an adaptogen, it is used for many conditions related to stress. Adaptogens are believed to help the body resist physical and mental stress.
And Hypericum Complex which is great for mild depression and supports and strengthens the nervous system, helping to calm you down and lift your spirits at the same time.
● Exercise, Carefully
Exercising is another way to boost your body's energy levels. It will keep your body's metabolism rate up and running and it will also keep your body fit and healthy. Try to find a physical activity that you enjoy and one that will keep your heart pumping. Try to play sports that can exercise your heart or try going to the gym and do some cardiovascular exercises as well as strength and endurance training.
The first few weeks that you’re treating your condition take it easy. Walk leisurely working up to 10 thousand steps per day. If you can do that without feeling exhausted, you can add other exercises.
Exercising will help reduce stress levels as it will enable your body to produce endorphins, which makes us feel good. However, you should always keep in mind to avoid over-exercising as this can contribute to adrenal fatigue. You may not want to go too vigorous on your exercise routines as doing so will deplete your adrenals, which you don't want to happen. Exercising right will increase your energy levels and it will also help you prevent feeling fatigued or stressed.
● Learn to Think Differently
Sometimes it helps if you can change your perception of your situation. If you always feel nervous, scared and stressed – your thoughts can and will affect your body. In this situation, your adrenal glands might be overworked and eventually, that will cause you physical harm by weakening your immune system.
Break the cycle by changing your habits – physically, mentally, and spiritually by practicing the poses and changes to habits and lifestyle.
Your thoughts, brainwaves and hormones will change. Instead of letting it bother, you let it make you a healthier person by making the lifestyle changes necessary to heal.
We must ALWAYS remember to take time for ourselves and decompress. We need to change the cycle that we have been living in. This is the way that we can improve our health and our energy.
Try to find some fun in your life. This will keep you laughing, which is proven to be a very effective energy booster. You should do some fun activities with your family and friends at least every week in order for you to keep yourself energised.
To learn new ways to cope with a difficult issue or a crisis in our life. To make a more conscious decision about how to deal with a difficult situation and how we can manage our emotions more effectively when things go wrong. To learn from the difficulty that is presenting itself and how we learnt to overcome it. This helps us to grow and develop into a healthy human being able to cope in any situation that you could face. Like many of us can at some point in our life. Having ways to cope can be really beneficial to our health and wellbeing.
All that we can control is our efforts and our attitudes to how we see things. To be a good role model and to set healthy boundaries for ourselves. To put your energy into more productive exercises. Eliminating unhealthy coping skills such as; complaining to others. Its important to express how you are feeling, but to do it in constructive ways, that will benefit you and others.
To find out more on ways to help you to let go of your emotions, as well as any repressed emotions that we hold within us, please check out some of my past blog posts on ways to deal with this here:
● Change Your Daily Routine
Living a very routine lifestyle can also cause you to feel bored and fatigued. So, try making small changes in your daily life. The changes can be as small as taking a different route when driving home from work or doing your shopping in a different mall.
Practicing relaxation techniques such as yoga, deep breathing, massage or meditation
Keeping a journal and writing about your thoughts or what you're grateful for in your life
Taking time for hobbies, such as reading, listening to music, or watching your favorite show or movie
Fostering healthy friendships and talking with friends and family
Check out my recent blog post https://www.pureblissretreats.co.uk/post/new-year-new-you-new-starts on how you can make changes in your life and for this new year.
What if Adrenal Fatigue Isn't Treated?
If left unattended, Adrenal fatigue can lead to more dangerous health conditions, such as obesity, heart disease such as coronary heart disease, heart attack, high blood pressure, cancer, stroke, chronic digestive disorders and late onset diabetes. Stress is the number one causes of deaths here in the UK
Unresolved stressful situations built up over time, can cause us problems in later life.
That is why it is so important to look after your health. The rewards for learning to manage stress can include peace of mind, less stress and anxiety, a better quality of life, improvement in conditions such as high blood pressure, better self-control and focus, and better relationships. And it might even lead to a longer, healthier life.
Conclusion:
Remember these tips and you will be able to restore your energy levels and prevent adrenal fatigue from taking control of your life. Through these tips, you will be able to control adrenal fatigue and function normally in society again.
These are the things that you can do in order for you to improve your condition. Although it may not really get rid of fatigue permanently, it will be able to improve your condition in such a way that you will have the energy to spend time for yourself and with your family after a hard day at work.
Remember these tips and you can be sure that you will know how to fight chronic fatigue syndrome and get your life back on track.
If you would like help with your diet and nutrition regarding what supplements you should be taking. Please message my husband Ravi who is a qualified nutritionist who works privately and in a local health food shop. He will be happy to help and assist wherever he can.
And if you would like to go ahead and have any of the treatments that I offer above, please contact me here to schedule in some time for yourself.
Adrenal fatigue many have a lot of nonspecific symptoms that are also related to other illnesses, but they all go together. Treat the adrenal fatigue and you’re likely to feel a lot better and some of your conditions may totally disappear. However, if you try and you still feel bad, seek help from a medical professional who can test your blood to find out more information.
It is important to seek medical help if home treatments do not work and if fatigue is sudden or persistent even if you have adequate rest.
Much Love until next month!
Kelly
x🙏
Email: pureblissretreats@mail.com
Web: www.pureblissretreats.co.uk