Do you feel or experience frequently:
- Severely fatigued?
- Depressed, Anxious or experiencing frequent Panic attacks?
- Difficulty falling asleep?
- Irregular Menstrual Cycles?
- Diminished sex drive
- Loss of muscle mass and strength
- Hair loss
- Muscle and joint pain
- Chronic fatigue
- Dizziness or lightheadedness upon standing
- Recurrent infections
- Allergies and/or asthma
- Low libido
- Hypoglycemia (low blood sugar)
- Hypotension (low blood pressure)
- Heart palpitations
- Difficulty “bouncing back” from illness
- Cold and heat intolerance
- Emerging allergies
- Reduced stress tolerance
- Inability to sleep through the night
- Craving for salt and sweets
The main cause may lie in your overperforming Adrenal glands, which are situated on top of your kidneys and are responsible for producing the hormones of stress: adrenaline and cortisol.
Chronic stress is the main cause of adrenal fatigue. The adrenal glands release a hormone, responsible for managing stress called Cortisol, which is critical for life. Cortisol levels rise when emotional stress is increased or when we experience emergency situations. When the adrenal glands are weak, we no longer view stress as a challenge, we view it as a threat and they overreact. Weak adrenals set the stage toward further illness and disease.
Excessive and chronic excretion of Cortisol over time, will eventually exhaust the adrenal glands, resulting in lower Cortisol production. This never ending cycle can cause premature aging of tissues and total “body burnout.” Over time, chronically elevated Cortisol levels, due to persistent stress, leads to hormonal imbalance that affects all the other hormones in the body, producing the symptoms many women experience symptoms such as body fat accumulation, increased blood sugars, fatigue, bone loss, decreased sex drive and immune system deficiencies. Once the adrenals become depleted, it can lead to adrenal exhaustion and much more serious health concerns
Adrenal fatigue is a condition in which the adrenal glands, due to chronic stress, are unable to keep up with your body‘s increased demands for Cortisol production. They simply become exhausted resulting in subnormal Cortisol production. Adrenal fatigue can have a dramatic effect on the vitality of a woman. Many symptoms are typically associated with this condition, which include fatigue and “brain fog.” Adrenal fatigue takes its toll on the libido and body composition. Increased fat storage, reduced interest in sex and general lethargy may be the end results.
Healing Adrenal Fatigue holistically
1. Get Lab test
In case you experience some or most of the symptoms mentioned above, contact your health care provider to refer you to Endocrinologist and do some lab test on the levels of cortisol.
2. Manage Your Chronic Stress
Identify your key areas of stress and work to modify them. That may means to do test for food intolerances, detoxifying your environment, or clearing your schedule for awhile. You can never eliminate all stress in life but if you can be sure to work in periods of rest and relaxation so stress levels can subside for awhile, you will break the chronic stress cycle to regain your health and feel like yourself again.
3. Decrease Inflammation
Decrease the consumption of foods that cause inflammation like sugar, coffee, salt, process foods. Add Curcumin to your diet, a compound in the turmeric root, has potent antioxidant properties, as well as a neuroprotective quality. Bonus: It’s a mood-enhancer, too.
4. Eat more green superfoods and healthy fats
Leafy greens like Swiss chard and spinach are rich in magnesium, the original nutritional “chill pill,” which helps to regulate and optimize the communication between the brain-adrenal axis. Eat Asparagus, which is sulfur-rich vegetable also contains the beneficial B vitamin folate.
Avocados contain beneficial B vitamins and monounsaturated fats that boost neurotransmitter production and brain health. This fatty superfruit also contains potassium, which naturally helps to lower blood pressure.
Coconut oil is super versatile – you can cook with it, put it in smoothies, or just eat it off a spoon as I do. It offers good fats like medium-chain triglycerides.
Wild-caught fish: Omega-rich foods like Alaskan salmon can help decrease inflammation, which is crucial for brain and hormonal health.
5. Practice Mindful Breathing
Breathe consciously and with focused awareness is a powerful practice for reducing stress. Take time throughout the day to become aware of your breath and you’ll diffuse stress and reboot the brain-adrenal axis. I also recommend mindfulness meditation or present-moment awareness to my clients struggling with adrenal fatigue.
6. Drink Herbal Teas
Chamomile tea: This soothing, mild herbal tea isn’t actually from the tea plant. It’s made from an herb, Matricaria recutita, that has been shown to help decrease anxiety, depression and stress symptoms in just a few weeks.
Rooibos tea: Another non-tea “tea,” this one comes from the African red bush and can have a balancing effect on cortisol.
7. Try Natural Supplements and Medicinal Herbs
Adaptogenic herbs: Ashwagandha, Rhodiola Rosea, Holy Basil, and Eleuthero Ginseng can have a regulating effect on cortisol.
Magnesium: Works to help support the adrenal glands, relaxes stressed muscles and nerves, and promotes quality sleep. It can also help keep you regular.
GABA support: GABA is your calming, inhibitory neurotransmitter and herbs like passion flower and amino acids such as theanine, glycine, and taurine can help calm you down.
8. Sleep More
In order to allow your brain and adrenals to recuperate overnight, you need to get enough sleep. Promote quality sleep by turning off the TV and smartphone a few hours before bed and reading a book instead. Most professionals recommend at least 7 hours per night for adults.
9. Set your Boundaries and Learn to Say NO
This one is hard for most women. There is always more work to be done. But managing stress means creating space in your life to refuel, spend time with the people you love, and doing what you need to do for you and you alone. It’s as important as anything else you do for your health, and maybe more so.
If you want to know more about how to balance your female hormones holistically, you might be interested in joining my 12-Week online Cyclical Wisdom & Power Mastermind for women “Nature of Women” for living a natural, relaxed and sustainable life in harmony with your Feminine hormonal flow.