Adrenal Fatigue: 7 Things You Can Do

If you've found yourself at this blog post, then most likely you or one of your loved ones might be struggling with some of the following common symptoms of adrenal fatigue:

  • Tired for no reason
  • Having trouble getting up in the morning
  • Feel most awake, alert and energetic after 6 pm
  • Need coffee, colas, salty or sweet snacks to keep you going throughout the day or have severe cravings for salty or sugary snacks
  • Feel run down or stressed
  • Struggling to keep up with life's daily demands
  • Not having fun anymore
  • Decreased vitality and motivation

Adrenal fatigue is caused by impaired adrenal function. When our body perceives stress, the adrenals release cortisol to help our body adapt to the situation. Under the conditions of  intense or prolonged stress, our adrenal glands are required to chronically sustain high cortisol levels and they eventually become unable to respond appropriately. The resulting adrenal dysfunction not only affects short-term response to stress, but the adrenals’ ability to produce and balance other hormones crucial to long-term health and well-being.

Let's Beat Fatigue

We want to give you some clear goals and simple lifestyle changes to put into motion. Adrenal fatigue is not a disease. With the right changes and support, you can heal the damage done and begin living your life with energy and vitality. 

  1. Eat a wide variety of whole, natural foods. Avoid WHEAT, SUGAR, and PROCESSED FOOD. Fill your refrigerator with wholesome, organic food that will nourish and fuel your body.

  2. Give yourself a bedtime by 10:00 pm and sleep in when possible. (The doctor says you can!)

  3. Notice at least one thing that you are grateful for each day. Think positively and use your mind as the powerful healing tool that it is.

  4. If you have any control over your eating environment, choose a peaceful spot with pleasant surroundings. Conversation and good company promote relaxation and digestion. Also, remember to chew your food well! It matters.

  5. Cut back on the caffeine. It can drive the adrenals into exhaustion. 1-2 cups daily is okay, but don't let your energy, mood, and productivity depend on if you've had your coffee fix.

  6. Make lists of things you enjoy and things that stress you. Do at least 3 things you enjoy daily and avoid energy robbers. Leave the situation, change the situation, or change your attitude toward the situation.

  7. Support your body with supplements. If you don't know where to start, try our Basics. If you can only start small, try the Natural Preventive. Even with the best diet, it is difficult to get optimal or therapeutic nutritional support without supplements.

We know sometimes the hardest part is taking the first step. For more information and specific supplement treatment plans, visit our Adrenal Fatigue Page. Testing is available at the NHIC to confirm irregular cortisol levels. If you think you need more help or want to pursue adrenal testing, feel free to make an appointment with one of our practitioners.  

 



More Zzzs Please!

Living in a state of anxiety is a common occurrence in today's fast-paced world. Uncertainty seems to pervade every aspect of our lives. Fears of losing our jobs (or not finding one), frayed personal relationships, tainted foods and medicines, terrorists, pirates, and a thousand other worries are heaped onto a life already moving at a hectic pace. And all of this is more present in our lives with television and the internet. This constant level of anxiety takes a toll, on both a physical and emotional level. For some, the fears become so overwhelming and out of control that they succumb to panic attacks and/or chronic insomnia. There are many herbal and natural remedies that can support relaxation and help us regain balance, peace of mind and restful sleep, alleviating or reducing the need for psychotropic drugs.

GENERAL RECOMMENDATIONS:

1.    Get regular exercise
2.   Develop a sleeping ritual, aiming for improved relaxation, low lighting and low mental stimulation, with as much resolution of emotional dilemmas as possible before bedtime
3.   Reduce overall stress from sleep, work and family to improve sleep quality
4.   Improved sleep hygiene with the following:
-Minimize light, noise, temperature changes in bedroom
-Use the bedroom only for sleep and sex; avoid TV, computer, reading, or radio in the bedroom
-Avoid eating big meals and sweets before bed to avoid blood sugar drops and indigestion
-Limit stimulants, including caffeine, nicotine, alcohol during the day, especially close to bedtime
-Avoid vigorous exercise during the 2 hours prior to sleep
-To avoid worrying about falling asleep on time, cover the alarm clock to avoid anxiety
-Surround yourself with positive thoughts, people and activities
-Consider the Grand Rapids Center for Mindfulness to help you control stress and anxiety
-Consider Yoga Nidra, a form of gradient relaxation to improve relaxation and sleep

NATURAL INTERVENTIONS available at the Natural Health Improvement Center:

  • Kavinace (GABA precursor): 1-2 at bedtime and up to a total of 6 caps per day, as needed.
  • Natural Z’s (combination herbal): 1-2 at bedtime and up to a total of 6 caps per day, as needed.
  • Nusera, chewable: 1 chewed, up to 6 daily, for acute stress or sleep, in 15 minutes reduces cortisol 40%.
  • Tran-Q Chinese herbal blend: 1-2 at bedtime. More can be taken up to 6 caps per day, as needed.
  • TranCor (GABA support): 1-2 at bedtime. More can be taken up to 6 caps per day, as needed.
  • Formula 303 homeopathic of valerian and passion flower: 1-2 at bedtime and up to a total of 6 tabs per day, as needed. These can be swallowed or placed under the tongue to work a bit faster.
  •  Valerian Root (Douglas Labs): 200 mg, 1-3 or Valerian Complex (Standard Process) – valerian 140 mg, plus passion flower and jujube - we special order this item due to higher pricing, 1-4 tabs, near bedtime. 
  •  Melatonin: 3 mg, 1-4 tablets ½ hour before bed. With more than 9 mg watch for grogginess next morning. 
Tran-Q
30.00
NuSera
34.00

Have questions? Just call us and ask to be transferred to the Supplement Department!