Blog Layout
Is it me or is it my Adrenals?
Stressed? Tired? Craving sugar? Can’t sleep?
All of these can be related to the constant stress we feel in our lives. We know that stress can have a huge impact on our health and wellness. And, since your adrenal glands produce stress hormones, adrenal fatigue (or “HPA Axis Dysregulation,”) is a popular theme lately.
Your adrenal glands look like walnuts that live on top of both of your kidneys. These important glands produce many hormones, including stress hormones.
But what happens when they become “overworked?”
You’ve heard of “adrenaline junkies,” right?
Adrenaline and cortisol are the stress hormones that give you the commonly known adrenaline rush; when you're totally alert and living in the moment. This feeling is known as your body's "fight or flight" response.
Some people (perhaps you?) just love that intense feeling. The release of hormones in the fight or flight response is your body's normal reaction to stress. Stress can sometimes be positive, like when it helps you swerve and prevent a crash.
After a short time, the flight or flight response dissipates, your body goes back to normal, and all is good. But what would happen if you felt constant stress? Like all day, every day? Like “chronic” stress?
It wouldn't feel like an awesome (once-in-a-while) "rush," anymore would it?
And what do you think happens to your poor adrenal glands when they’re constantly working?
They’d get fatigued, right?
Do I Have Adrenal Fatigue?
When your adrenal glands start getting tired of secreting stress hormones day in and out, you can start getting other symptoms.
Symptoms like fatigue, difficulty sleeping, mood swings, weight loss or gain, joint pain, sugar cravings, even frequent infections like colds and the flu are signs that your adrenals are overworked.
First off, I have to tell you that there aren't medically accepted blood tests for adrenal fatigue. In fact, it's not recognized by most medical professionals until the point when your adrenals are so fatigued they almost stop working. At that point, the official diagnoses of "Adrenal Insufficiency" or "Addison's Disease" may apply.
However, if you do have symptoms, you should see your doctor to rule out other conditions. He or she may even be open to discussing adrenal fatigue, or at the very least, wellness strategies that can help to reduce your stress (and symptoms).
What to do if I have these symptoms?
There are many actions you can take to reduce your stress and improve your health and energy levels.
Ideally, if you think stress is starting to burn you out, stress reduction is key. There are tons of ideas how you can reduce your stress. My favourites are meditation, walking in nature, light exercise, more sleep, or taking a bath.
Of course, I also recommend reducing sugar and processed food intake and eating more fruits and vegetables. Better nutrition can only help your body. So go ahead and do it.
Bottom Line
Your adrenal glands produce hormones in response to stress. After long-term daily stress, they may get tired.
Adrenal fatigue is a controversial disease that doesn’t have a true diagnostic test, nor specific telltale symptoms.
The most important thing you can do is to get tested to rule out other potential conditions. You can also try stress reduction techniques like meditation, walks in nature, light exercise, more sleep, or even a lovely bath.
Lavender Bath Salts
- 2 cups epsom salts
- 10 drops lavender essential oil (I use this one)
As you're running your warm bath water, add ingredients to the tub. Mix until dissolved
Enjoy your stress-reducing bath!
Tip: You can add a tablespoon of dried lavender flowers.
References:
https://www.thepaleomom.com/adrenal-fatigue-pt-1/
https://www.dietvsdisease.org/adrenal-fatigue-real/
Recent Posts
Vitamin C is an essential nutrient that promotes healing in every situation of poor health. Benefits Include: activates growth and repair in tissues boosts immune system aids in synthesis of collagen for healthy skin and mucous membranes vital to the bodys healing process Unlike some animals, humans are unable to synthisize vitamin C endogenously, so it's an essential dietary component. Best Sources Include: strawberries blackberries citrus fruits tomatoes peppers apples persimmons guavas mangos acerola cheries potatoes turnip greens kale spinach broccoli avocado bananas collards black currants parsley papaya In a 2005 study about the immune-enhancing role of vitamin C and zinc and effect on clinical conditions revealed that sufficient amounts of vitamin C (1g) and zinc (50mg) reduced the incidence and improved the outcome of pneumonia, malaria, and diarrhea infections, especially in children in developing countries. PMID: 16373990 Are you getting enough?
Salmon is by far my top pick when it comes to health benefits of eating wild-caught fish. An excellent source of easy to digest protein, vitamin B12, vitamin D and packed with anti inflammatory EPA and DHA omega 3 fatty acids which are essential nutrients that our body's cannot produce on their own. I also love the simplicity of this one pan dish. Busy weeknights don't have to mean grabbing a pizza on the way home from work. Simply prep your sheet pan with veggies and fish and bake in a pre-heated oven for 15 minutes! Make it a heartier meal and serve with leftover cooked basmati rice or cooked quinoa. Super easy, cost effective and nutritious. One Pan Mediterranean Salmon Ingredients: 2 cups Basil Leaves 1/2 Lemon (juiced) 1 Garlic (clove) 1/4 tsp Sea Salt 1/4 cup Hemp Seeds 1/4 cup Extra Virgin Olive Oil 4 Wild Salmon Fillets (about 5 oz. each) 1 1/2 cups Artichoke Hearts 1/2 cup Pitted Kalamata Olives 4 Tomato (large, quartered) Directions: Preheat oven to 450ºF (232ºC) and line a baking sheet with parchment. Make pesto by combining basil, lemon juice, garlic, sea salt, hemp seeds and olive oil together in a small food processor. Pulse until smooth. Lay wild salmon fillets on baking sheet and arrange the artichokes, olives and tomatoes on the baking dish around the fillets. Top each piece of salmon with a generous spoonful of pesto. Bake for 15 minutes or until fish is cooked through. Divide onto plates and enjoy! No salmon - simply swap out for rainbow trout. Try this recipe this week - it's easy and nutritious!
Love Soup?
Strawberry Tahini Overnight Oats Ingredients: 1/2 cup Oats (wheat free) 3/4 cup Oat Milk (or your favorite plant based milk) 2 tbsps Chia Seeds 2 tbsps Tahini 1/8 tsp Cinnamon 1/2 cup Strawberries (halved) Directions: Add the oats, milk, chia seeds, tahini, cinnamon, and strawberries to a mixing bowl. Mix well. Cover and place in the fridge overnight, or for at least 8 hours. Remove the oats from the fridge and enjoy!
Fiber is essential because it promotes gut health and also reduces the risk of developing many chronic dis-eases including constipation, hemorrhoids, diverticulitis, colon cancer, breast cancer, high cholesterol, and diabetes. Fiber is often counted is often counted in the “Total Carbohydrates” on a food label. Since fiber is not used as energy but is excreted it does not count as caloric intake. Because it is not digested it counts as “0” calories. When increasing fiber in your diet be sure to start with a hydrated body, otherwise you may experience the opposite effect such as bloating and constipation. Tips: Ensure you are drinking at least 8 cups of water a day (includes herbal teas) Begin slowly such as 1/2 tsp of chia seeds added to a smoothie, then increase by 1/2 tsp each d ay—as long as your bowels are still moving and you're not bloated. Touted as a functional food, chia seeds are highly anti-inflammatory and improves cholesterol, blood pressure, and stabilizes blood sugar. Its my absolute favourite for a healthy gut and healthy body.
I hope you are enjoying the last week of summer break (or should I say March break) and are enjoying time outdoors. Along with much anticipation to return to some sort of routine again with work and/or school, I know a lot of you are feeling anxious and worried. I have been listening to your concerns and questions on how to best protect yourself and your family and I want to help. I believe the best defense possible for you and your family is a STRONG and healthy immune system. These recommendations for boosting your child's immunity can be a challenge to implement but worth the effort. Do your best with them and try not to get discouraged as even making small changes in these areas can make a HUGE difference in your child's well-being. Here are my five natural ways to boost your child's immunity: ---->> Lower inflammation by eating a rainbow of colors -- red-yellow-green-orange-purple (preferably organic). These bright colored fruits and vegetables are packed with antioxidants that combat free radicals which can damage parts of our cells such as proteins, DNA, and cell membranes by stealing their electrons through a process called oxidation. Serve less processed, packaged, prepared lunchables, frozen dinners and limit eating out at the "golden arches." ----->> Support your gut microbiome by feeding it prebiotic rich fiber. The friendly bacteria in your gut are responsible for over 70% of your immunity. Garlic, onions, asparagus, leeks, dandelion greens, and oats are just a few of these fiber rich foods that help gut bacteria produce butyrate, acetate and propionate for a healthier gut and immune system. ------>> Supplement. Research has identified specific natural products can augment and modulate the immune response to neutralize potential threats and pathogens. Probiotics maintain or re-establish normal bacterial flora in the digestive track supporting immune function. Visit https://ca.fullscript.com/welcome/neste and search "HMF Fit for School" my top pick and the one we use for our family. Consider adding in a probiotic along with vitamin C, D, zinc, DHA and magnesium along with a well balanced diet. Hummus & Veggie Snack Box (serves 1) Perfect for back to school lunches Ingredients: 1/2 Red Bell Pepper (sliced) 2 stalks Celery (cut into small stalks) 1/3 cup Blueberries 1/4 cup Hummus Directions: Assemble all ingredients into a storage container and refrigerate until ready to eat. Enjoy!