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How to Combat Adrenal Fatigue

How to Combat Adrenal Fatigue

How to combat Adrenal Fatigue

 

When your body is under chronic stress, your adrenal glands release cortisol, dehydroepiandrosterone (DHEA), and adrenaline. These hormones are responsible for your “fight-or-flight” response, ultimately leading to an increased heart rate, blood pressure, and blood sugar levels to combat the stress. Adrenal fatigue is thought to occur when this stress outweighs the adrenal gland’s ability to function, causing fatigue, anxiety, poor sleep, salt and sugar cravings, dizziness, an inability to concentrate, moodiness, hormone imbalances, and a suppressed immune system. In today’s world, we push ourselves to such great extents in various aspects, that we may not be able to address the root cause of our body’s distress. A lack of sleep, poor diet, skipped meals, overeating, caffeine intake, chemical toxins, and the use of prescription drugs without proper supplementation of the specific nutrients that become depleted as a cause of it can all contribute to adrenal fatigue.

How do you combat this fatigue before it ruins your adrenals ability to produce hormones for good? First, identify the triggers of stress in your life. Is it job pressure, a poor diet, an existing disease, pressure to succeed, tense relationships? Once you’ve determine the cause of your stress, you can become more mindful of the specific effects they cause you and ultimately allow you to address the problem at its head. Yoga, meditation, exercise, adequate sleep, time spent outdoors, a hot bath, and an anti-inflammatory diet can all play a role in addressing and calming your stress. Supplementation can also aid in the process of restoring your adrenals. Ashwagandha acts as anti-inflammatory herb with antioxidants that can help improve sleep and reduce stress. Doses of 250 mg per day have been shown to be most effective in fighting stress. Cordyceps, Vitamin C, Zinc, Magnesium, and Vitamin B5 can also contribute to hormonal regulation and an improved stress response. We have provided an example you can adapt to your daily routine to combat the detrimental effects of stress below:

 

Diet: Reduce your sugar intake, incorporate more healthy fats (fish, avocado, nuts & seeds), and consume at least 5 servings of fruits and vegetables.

Morning:

     Hot tea (ginger or lemon)

     Ashwagandha and multivitamin supplement

     15-minute quiet time journaling or planning your day

     Nutrient dense breakfast, no sugar for the day

Afternoon:

       10-minute walk outside

       Lunch with healthy fats, protein, and serving of vegetables

Evening:

       30 minutes of exercise or yoga

        Dinner filled with vegetables, protein, and fat

        A small amount of fresh fruit for dessert

        Watch the sunset + Hot tea

        Put phone away 1 hour before bed

 

 

Taylor Donald

B.S. Biochemistry, Exercise Physiology

University of Miami