18 Oct Do you have adrenal fatigue? And what can you do about it?
Do I have adrenal fatigue? And what can I do about it?
There are times when people get tired and usually cannot explain the cause. Sometimes it is overwhelming stress situation that leaves your strength and stamina you have always wanted. Some of the signs are usually a struggle that comes with the effort of trying to wake up from the morning’s sleep. Other common symptoms in those who have cortisol problems (some are similar to either deficiency or excess) are food allergies and intolerances and do not feel rested on awakening (if you require cortisol when you are sleeping it means you are not “rebuilding and regenerating” as you should. It is also practically impossible to recover after physical activity).
There is also abnormal increase or loss of weight due to insulin resistance and fatigue after meals due to insulin resistance. This is caused by high chronic levels of glucose (high blood sugar). A person may also have problems with the gastrointestinal tract (in the presence of too much or too little cortisol the intestine sweeps away the secretory antibodies, which are the first defense of the immune system in the intestine with dysliosis and increased intestinal permeability – leaky gut syndrome. If this is usually the case, you may need treatment for adrenal fatigue.
What is adrenal fatigue?
Adrenal fatigue is a term used to define fatigue and its related symptoms resulting from adrenal gland dysfunction in people with physical, mental and emotional stress as Wilson (2014) states. However, this has no medical evidence. The work of the adrenal glands is to produce hormones. The hormone cortisol is a hormone produced by the adrenal glands to help combat body stress.
The theory states that adrenal fatigue, adrenal glands are unable to produce enough hormones when you are in a high state of stress. This leads to various symptoms that cause various symptoms.
However, there is no credible evidence to support this. These high-stress conditions can be induced by the loss of a loved one, divorce or surgery, pollution and toxins, lack of sleep, inactivity and poor diet, emotional trauma, negative thoughts, financial challenges and work and feelings of impotence.
What is the treatment for adrenal fatigue?
This may seem trivial but we tend to forget it, especially in times of stress. Inhale deeply through the nose, and then exhale all the air through the mouth. Repeat at least three times. This will relax the body and mind in seconds.
When your exhalation is a little longer than inhalation, a signal is sent to the brain to increase the parasympathetic nervous system and decrease the sympathetic system, responsible for increasing heart rhythm and sending stress hormones like cortisol.
When the parasympathetic system is activated, the heart and breathing are slowed down, the blood pressure decreases and the whole body is in a state of calm.
How does yoga help?
The practice of yoga helps recovery and improves your ability to deal with stress. Adrenal hormones are catabolic, meaning they result from energy burning and breakdown of cellular structures. If the adrenal glands are activated repeatedly without sufficient recovery, the body may become emaciated and exhausted and may be susceptible to many diseases.
To recover, the adrenal glands have to “turn off.” Practicing several restorative yoga postures every day in a warm, dark, and peaceful environment can be helpful, explains Yoga Journal.
Start with breathing exercises (pranayama). Simply sit cross-legged with your back straight and breathe calmly and deeply for a few minutes. Named sukhasana in yoga, this exercise is ideal to begin his practice. Then take great inspirations through the nose (the mouth remains closed during the whole exercise), hold your breath and exhale slowly.
If you are stiff from the back, sit down against a wall to have no tension. Repeat several times and put an intention in it, that of emptying your head of negative thoughts. Continue until you feel calm and light. Keep your eyes closed and meditate on your inner sensations.
Do the uttanasana yoga posture: stand up, raise your arms and inhale. At the time of exhalation, lean forward while keeping your legs tight. Catch the back of your ankles or calves and bend your elbows to bring your bust as far forward as possible. So stay breathing through the nose and count 5 times. One day your face will touch your knees!
Make posture of the dog down In yoga, this posture is called Adho mukha svanasana (which can be translated by the posture of the dog stretching towards the ground). Bend your knees, lay your hands on the ground and walk back to form a pyramid; Lay your hands flat and relax your head, back straight, hips to the sky and heels to the ground. Release your tensions for 5 breaths.
Running, walking in the corridors of the metro, doing a yoga retreat or simply doing 5 minutes at home, doing 20 repetitions of 100 push-ups or carrying your 2-year-old child several times a day … The key is to beat the heart and stretch the muscles!
It helps to boost morale, combat anxiety and depression, promote sleep, improve the functioning of the heart and lungs, increase flexibility, maintain balance, tone the body, fight against fatigue, to reduce the risk of several cardiovascular diseases, and of course to muscle! Then run, stretch, box, stroll, dance, jump and especially do not forget to laugh: it is great for the abs!
The treatment of adrenal fatigue with Diet
Adrenal fatigue will require abstaining from foods that aggravate adrenal fatigue and still eat foods that promote cure adrenal fatigue the most advisable way. One should eat eggs, organic meat, poultry, wild fish and high-quality protein powders. Use coconut, cheese, avocado, butter, and fat dairy products. This will be essential if one eats enough protein to balance blood sugar and sugar in the blood. First, your source of fats should be whole natural foods. However, one should abstain from:
- Caffeine: This affects sleep cycles and it is difficult for the adrenal glands to heal. If the coffee has to be taken, then it should be done in moments so the morning before noon. Sweeteners other than sugar Avoid artificial sweeteners and fructose from corn syrup. Keep out sugary foods such as sweets and candies and cereals. Raw honey can be used instead of sugar.
- Microwave processed foods: These foods give your digestive system a difficult time because your fillers and additives will deplete your energy. Try to prepare your own food in most cases. Hydrogenated oils: These include soybean oil, corn oil, and canola, which are inflammatory. They are responsible for inflammation of the adrenal glands. Replace with coconut oil, organic butter, olive oil or clarified butter.
Taking Health Supplements
Supplements are also helpful in the treatment of adrenal fatigue. With today’s unhealthy agricultural practices, it can be difficult to get the right foods. Therefore, supplements are very necessary to boost your body’s nutrients. These are zinc, vitamin B5, vitamin D3, vitamin B12, vitamin C, fish oil (EPA / DHA), magnesium, and purple basil.
Changes in Lifestyle
To cure adrenal fatigue, make sure you have enough sleep. Go to bed later than 22 hours for a continuous one month.You can change this after you based on the status of your condition.
Do not eat heavy meals at night. It is important to rest your body and get rejuvenated during sleep.
Do light exercises, such as swimming, walking, and yoga to be completed early in the day. These are usually important in improving circulation without adding tension to your adrenal glands.
Breathing and meditation are useful for changing both the brain waves and their response patterns and the circulation of immune blood. These techniques are also useful for reducing stress and promoting adrenaline and cortisol levels to normal. In addition, breathing and meditation can help increase oxygen saturation which will increase energy levels, helps the body eliminate toxins more quickly.
How long does it take to recover from adrenal fatigue?
It takes about 6 to 18 months to recover from adrenal fatigue. This is based on the Stage adrenal fatigue. In the early stages, healing can take place quickly since cortisol levels are not affected. Treating adrenaline fatigue in a serious situation takes longer to reduce the rate of production of certain hormones.
Faster healing requires lifestyle changes. The advanced stage where stress and sex hormones are absent, the treatment lasts longer. The will to change the life a good tip can be useful when taken in the well. This depends largely on one person.
If the patient is ready to eat and avoid certain diets, so they will most likely heal faster. According to Adrenal Disease research, healing occurs after months or even 24 hours in Adrenal fatigue that occurs time and disappear at other times.
- Adrenal Disease research: The New England Journal of Medicine. Retrieved from: www.nejm.org/medical-research/adrenal-disease
- Adrenal Fatigue: Cause and Symptoms You Must Know. Journal of Physical Therapy Science. https://www.consumerhealthdigest.com/depression/adrenal-fatigue.html
- Low-dose dexamethasone suppression test in chronic fatigue syndrome and health . https://www.ncbi.nlm.nih.gov/pubmed/11914448
- Clinical perspective on stress, cortisol, and adrenal fatigue. www.sciencedirect.com/science/article/pii/S2212962614000054
- Yoga Journal’s Top 10 Yoga Sequences of 2016 – Yoga Journal. Retrieved from: https://www.yogajournal.com/practice/yoga-journal-top-10-yoga-sequences-2016
- Clinical perspective on stress, cortisol and adrenal fatigue http://www.aimedjournal.com/article/S2212-9626(14)00005-4/pdf Wilson, J. L. (2014)