Be Good To Your Adrenals!

in Nutrition Wellness

adrenalsThe stress of modern life is enough to wear down even the healthiest of person.  Top that with added holiday stressors…shopping,  family activities, social gatherings, decorating, cooking, traveling ...and it can push your body beyond healthy limits.  You may end up grumpy, tired, exhausted and unable to enjoy the holidays.  Don’t let yourself cave into holiday stress…be proactive and be good to your adrenals.

Overload of stress or  intense stress, such as a fight or emotional conflict with a loved one, trouble at work, or a physical injury, can take a toll on the adrenal glands. During a stressful situation, our brain sends distress signals to different parts of our brain and body.  The phrase fight or flight sums up the response.

The adrenal glands respond by pumping epinephrine through the bloodstream.  Our heart beats faster, more oxygen flows through the body and breathing becomes rapid.  Our body is preparing us to fight the stressful situation or duck and take cover.   This fight or flight response is vital when we encounter life-threatening circumstances.  However,  frequent and intense stress can overstimulate the adrenals.  This may lead to them being ineffective at regulating the body’s hormone levels. This is known as “adrenal dysfunction” or “adrenal fatigue.”

The more stress we experience, the more cortisol is utilized to help us handle the pressure.  Depending on the duration of the stress..this will impact if cortisol is deficient or elevated.  As a result the effectiveness of hormone production will be affected, including estrogen, progesterone, testosterone, DHEA, etc.

This may lead to a variety of symptoms, including constant weariness, inability to cope with stress, recurrent infections, irritability, cravings for sweet foods, weight gain, and more. Adrenal fatigue is complex and symptoms should be discussed with your doctor and healthcare providers.  Consider getting your hormones tested to determine if your cortisol levels are deficient or in excess. Other hormones may be monitored as well…and it is always good to look at your thyroid function.  The treatment for adrenal fatigue requires a comprehensive and integrative approach.

Five Ways Help Support Your Adrenal Glands:

  1. Load-up on nutrients, especially Vitamin C. A healthy balanced diet of whole foods is an important part of maintaining adrenal health. Focus on fresh veggies, fruits, legumes, nuts/seeds, and choose local organic produce as able. Adequate lean protein is important as well as lots of healthy fats! Be sure to minimize added sugars and avoid artificial sweeteners.  The adrenal glands rely on B and C vitamins, zinc, magnesium, and quality proteins for optimal health and function.  Talk with your MD or dietitian about key supplements and herbs that also may help support you.
  2. Move it out!  Daily movement is essential to maintaining adrenal health and reversing adrenal fatigue. Adding a strength training regimen, on a bi-weekly basis, will help your body to more appropriately respond to stressors throughout the day. Exercise also helps build up your body’s defense to stressors, making them easier to deal with internally. Depending on your level of adrenal health, you may need to slowly ease into an exercise program!  Often high intensity exercise may not be the best choice.  Consider yoga, walking, and getting out into nature!
  3. Keep stress at bay. Stress management is vital when it comes to restoring adrenal health, and often the most challenging for my clients. Try integrating some simple stress reduction techniques into your daily activities, such as deep breathing, yoga, meditation, or prayer. Find a technique that calms you and easily works into your daily schedule. Also consider counseling, therapy, acupuncture, massage, and other alternative techniques to help reduce stress.
  4. Relax. You deserve it and your body craves it (and needs it!).  Try 10-15 minute bouts of meditation/breathing.  If you sit for extended periods of time during the day, fill this time with soothing music and simple stretches that will loosen your body and realign your back. Surround yourself with tranquility and make your environment a positive and uplifting place.
  5. Make beauty sleep a priority. Sleep is perhaps one of the most important!  This is because adrenal glands are constantly working throughout the day and need time to recharge in order to avoid exhaustion. Help regulate your body’s internal clock by sticking to a consistent bedtime. Choose a time that allows your body enough time to fully recharge, leaving you refreshed when you wake.  Without sleep your body is unable to respond fully to the other healthful habits you may implement.  So make quality sleep one of your top priorities! (for more tips check out my last blog)

Being mindful of your adrenal health will help you feel more grounded, balanced, and happier so you can enjoy the holiday season.  Check in with your stress level daily and take steps to manage it. Keep your task list realistic, make healthy eating a priority, squeeze in time to take a walk or attend a yoga class…and you will breeze through this stressful time!

Keep calm so you can enjoy your family, friends, and festivities this season!

With you on the Journey to manage that holiday stress!

Cheers:)  Julie



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