Hello friends! You have probably heard of adrenal fatigue, but you may be wondering what the hell is and what to do if you suspect that you have adrenal fatigue. Please note that this article is not a medical information and should not replace an official medical diagnosis or the advice of your medical specialists. It is not intended to treat, heal, diagnose or prevent medical illnesses, and simply serve for information purposes.
Hello friends! How does the day go so far? I hope you have a great one! Today I wanted to entertain a little about adrenal fatigue. It is a huge topic and something that is nearby because I have suffered from chronic stress for many years. I couldn’t find out why my hair fell out, I was exhausted all the time and my hormones were not beaten up. A big factor: stress. Stress affects so many processes and systems in the body and can demand its toll. The stress for your adrenal glands is one of the MOS
What is adrenal fatigue?
There are some debates about adrenal fatigue (more below), but it affects many women, which can lead to hormone disorders and poor health. Side kidney fatigue can occur if they are under chronic tiredness for a persistent time.
Your adrenal glands are on your kidneys (like a small hat) and produce hormones, including cortisol. Cortisol is our hormone “climb and go”, which helps us to wake up in the morning, to react to stressors and to take measures. Cortisol is often held responsible for many things, but it can actually be a good thing if it is secreted at the right times.
If you are under chronic stress, it can exhaust the ability of the adrenal glands of producing cortisol. That is why high cortisol finally becomes too low cortisol; The adrenal glands can no longer keep up and burn out with demand. It can also cause you to produce cortisol in the inappropriate times, how late at night (which can lead to you feel tired and wired before going to bed) or in the middle of the night (if you wake up in a panic or stressed out again).
This can lead to symptoms of adrenal fatigue, including:
– bad mood
– fatigue
– brain fog
– Incredible blood sugar level (low blood sugar or blood sugar tip)
– Sugar or salt request
– Bad healing and recovery of illness and training
– sleep disorders
– Inability to fall asleep
And so much more.
However, it is important to consider The above symptoms can also be caused by other health problems, including adrenal insufficiency. Side kidney insufficiency can cause many similar symptoms to:
– Unexplained weight loss
– loss of appetite
– Body pain
– a change in the skin color
You can hear people say that adrenal fatigue is not real because it is not thoroughly supported by science. But there is a big problem when people feel constantly stressed and exhausted. There is also the possibility that the things you experience HPA axis dysfunction: If the signals between your brain, pituitary gland and adrenal glands get mixed up due to chronic stress.
Even if the adrenal glands work properly and are under great stress that influences their daily life. It is worth making some changes to the lifestyle that can help your body deal with chronic stress.
Your body under stress:
((Photo source)))
Here are some of my favorite subjects who can be nutritious and calming in stressful times.
10 best foods for adrenal fatigue
An appropriate adrenal fatigue diet includes many proteins, healthy fats, vegetables and more. This makes it a diet full of good opportunities to support adrenal health and a great diet for all friends who know that they need additional nutrients. Balanced diets help a lot to help with adrenal fatigue.
(or even for friends who know that they need additional nutrients)
1) broccoli and leafy vegetables
Broccoli has a high fiber and can also help sweep excess estrogen that is digested instead of being stored in the body. Greens such as spinach, kale and Collard Greens are high in magnesium, a mineral that is essential for adrenal health. Magnesium helps regulate the stress hormone cortisol and can also improve the quality of sleep. Kale, spinach and Swiss chard are excellent options.
2) Fatfish
Salmon, tuna and sardines are rich in omega-3 fatty acids, which have been shown that they lower the inflammation and improve the mood. These fatty acids also support a healthy brain function that can help relieve fear and stress. Combine them with another source of healthy fats and seeds – and you have a meal that works wonders, especially if you struggle with the tiredness of the adrenal glands, to disturb with the tendency to disturb sleep patterns.
3) Sweet potatoes/pumpkins
Sweet potatoes can support a healthy progesterone level and many women do not eat enough carbohydrates. Carbohydrates are the preferred energy source of the body, and a sweet potato is nutritious and tastes like a warm hug with cinnamon and some peanut butter.
4) Olive oil/other healthy fats
Stress is flammable on the body, so that healthy fats can help to bring everything back into balance.
5) beef meat/organ meat
Do not be freaked out by organ meat! Take a look at this post.
Organ meat such as liver, kidney and heart are among the most nutritious food on the planet. They are filled with vitamins, minerals and other essential nutrients that our body has to work properly. Ne of the most important nutrients containing organ meat is vitamin B12, which is essential for healthy adrenal function. Vitamin B12 is also important for energy generation and helps to reduce tiredness and weakness.
Organ meat is also a rich iron source that is of crucial importance for the production of hemoglobin, the protein in red blood cells, which carries oxygen in the entire body. Iron deficiency is a common cause of fatigue and weakness, so that the consumption of organ meat can help prevent and treat this condition.
In addition to vitamin B12 and iron, organ meat are also high in other important nutrients such as zinc, selenium and vitamin A. These nutrients help to support a healthy immune system, improve brain function and to promote healthy skin and eyes
6) Adaptogens
This includes Reishi Pilz, Ashwaghanda and Rhodiola. My faaave is that Gold powder (Use code fitnessista) mixed with warm almond milk before going to bed.
7) Artichokes
This is a superfood for your liver. Toxins are stress factors for the body and liver support can help to ensure that your body processes everything appropriately.
8) Bone broth
Even high nutrients and protein!
9) oysters
A superfood! We love the smoked doses. They are rich in copper, selenium, B12 and zinc.
10) fruit
These can also be helpful in times of stress because it signals the body that it gets nutritious carbohydrates and can relax! Berries such as blueberries, raspberries and strawberries are high in antioxidants that can protect the body from oxidative stress caused by chronic stress.
Some other things that can help with adrenal fatigue or general stress:
– Therapy and regular connection to those you love.
This can help bring the body back to the parasympathetic system (calm and digestion), reduce cortisol and increase our well-being neurotransmitter.
– Blood sugar balance.
The more I learn something about blood sugar balancia, the important the importance of my personal priority leader above. Take a look at the books Why we get sick And Glucose For more about the stabilization of blood sugar levels.
– adrenal support.
There are various nutritional supplements that can help with adrenal support. Talk to your doctor or doctor, but This is one of my favorites.
– Reduction of training frequency and intensity.
I recommend strength training and go to all my female 1: 1 customers. If you are looking for a balanced fitness plan based on phase -controlled strategies to achieve the best results, take a look Fit team.
– daily sunlight
For vitamin D, sleep regulation and a mood thrust can help 🙂
– Nutrition strategies!
Here are some strategies that I would like to emphasize:
- Increase the absorption of leaf, green vegetables and cross -flowers: They are packed with nutrients that support hormone compensation and energy level.
- Protein! Make sure you get enough protein and try to reach around 4 palm -sized portions per day. Gradually set up your protein intake so that you do not feel discouraged. If you don’t follow, there is a good chance that you will not reach your protein goals. Also try to add organic Türkiye that contain tryptophan. It is a forerunner of serotonin, a feel-good neurotransmitter.
- Try a adrenal cocktail. Here is a post about adrenal cocktails and how to use them.
- Prioritize sleep. Tips for sleep are in this post! The chronic lack of sleep increases the strain of your adrenal glands and makes it more difficult for your body to meet the daily requirements.
- Organ meat. Do not let out from these freaks and remember that a little way back.
- To avoid food: It is important to avoid processed and sugar -containing foods as well as caffeine and alcohol, all of which can make adrenal fatigue worse. It is also important to stay hydrated and get a lot of rest and movement to support general health and reduce stress.
- magnesium
- Magnesium can be reassured for the brain, especially if you choose magnesium glycinate or magnesium-l threonate. I enjoy it too This topical magnesium And use it every night. Stress can exhaust the body of the minerals, so I would like to make sure that I get enough minerals in my day through mineral drops and nutritional supplements.
Do you need help? Chat with me today!
Lately I have had many inquiries for 1: 1 coaching – I think it’s great that everyone focuses on their health for spring and summer! – and still have 3 places. If they were curious to work with me You can apply here.
I wish you a wonderful day and I’ll see Ya soon!
xo
Gina
