An annual checkup is important for your whole health. Even if you’re feeling healthy and tempted to skip this year’s exam, a checkup provides an opportunity for you to connect with your doctor and to identify issues or concerns before symptoms appear. During your...
Adrenal fatigue, like other chronic diseases, necessitates a multifaceted approach to prevention and therapy. In terms of therapy, we must first determine what causes this. Intolerance of some foods? Are there nutritional deficiencies? Infection? Trauma? A weak digestive system? Apparently, narrowing down the root cause will take time. Once a source has been identified, we set out to address it. Aside from addressing the root cause, there are several strategies to strengthen your adrenal glands and alleviate the symptoms of adrenal fatigue.
Manage Your Diet
Food is usually the first step. A whole foods diet consists of zero processed foods, plenty of plants (vegetables, nuts/seeds, some fruit, some whole grains), lean protein, healthy fats, and plenty of water. An elimination diet is another alternative. Initially, try to eat smaller, more frequent meals to reduce blood sugar changes induced by cortisol.
The following stage focuses on changing the aspects of your life that contribute to stress. Do you seek work that is less stressful? Do you want to reduce your working hours for a while? Do you require extra assistance from your partner at home? Unfortunately, such solutions are not practical for many individuals, but it may be worthwhile to discuss your difficulties with your spouse or boss to see what improvements can be done.
Stress Reduction Techniques
Adopting stress-reduction practices is the next step – or, for some, the first step – especially if the concept of the abovementioned diet wears you immensely! A basic starting point could be to set aside 5 minutes each day for yourself. You can use that time to lock yourself in the bathroom and simply close your eyes and breathe. Other alternatives include using a meditation app such as headspace, a tapping app such as The Tapping Solution, journaling, praying, or going for a brief walk outside. It is vital to gradually increase the amount of time you allocate to rest and socializing.
The significance of sleep in reducing and managing adrenal fatigue cannot be understated. Based on the type of adrenal fatigue, you might have difficulty staying asleep. Giving yourself a scheduled bedtime and plenty of time to sleep could be beneficial, as you may discover that your most comfortable sleep occurs after you typically wake up. Exposure to fifteen minutes of sunshine each morning (even if it’s clouded) can assist to regulate your circadian rhythms. Avoiding or limiting coffee and alcohol could also help you sleep better.
Exercise can be advantageous. However, excessive exercise can cause the body to become even more stressed. Initially, a brief walk in the sunshine or a mild yoga or stretching practice might be all your body can tolerate.
Maintaining Social Relationships
Seeking a social community is an often-overlooked aspect of treatment. Remember, this is not usually the starting point for therapy, but having a community on whom you can count can help you manage stress. Supporting others in your community could provide you with a sense of meaning and help you set your own difficulties into context.
In addition to the techniques outlined above, supplements such as vitamins, botanicals, and adaptogens can be implemented to help you manage your stress response.