Please note: The information in this article is for your
information only and is based on my own experiences, and extensive research on the
subject of stress and Adrenal Exhaustion. It is not to be taken as medical
advice. Please see your MD or a Naturopathic Doctor before making any changes to
your current health regime.
Stress elevates Cortisol
levels in the body and is the bodies “stress hormone”, and has even been quoted as
the “death hormone” by some health experts. It is secreted during times of
stress, but when properly balanced with rest and relaxation and proper nutrition and exercise, does not pose too much of
a problem. When stress becomes chronic over a period of time, and is not
balanced by proper self care and healthy living practices, we are in a constant
state of arousal, and the Adrenals Glands have to work overtime to pump out
extra Cortisol to help us deal with the stressors in our life. Overtime this can, and often
does, lead to Adrenal Exhaustion.
My Naturopathic doctor once told me, that most people are walking around with some level of Adrenal Fatigue, they are just not aware of it. It is usually managed and covered up with eating sugar and refined carbs, and drinking caffeinated sodas and coffee all day long to cope with the fatigue, and gain a temporary boost in energy, only to crash a few hours later. Unfortunately this viscous cycle takes it's toll on the body, and just makes the problem much worse, as caffeine and sugar further stress the body, when consumed in large amounts, continually throughout the day. The unfortunate thing about this condition, is that people will often go to their doctor repeatedly for help only to be told everything is fine, and in the "normal range" when blood tests are taken. This disorder is not detectable based on the doctors standards for "normal" until it has progressed so far as to need prescription medication- likely for life long treatment.
The good news: If this imbalance is caught early enough (by saliva testing done through a Naturopathic physician) it can be reversed and healed with natural supplements and lifestyle/dietary changes. This information is based on my own personal experience with this condition and I am sharing all I have learned over the years that has helped in my healing. Because every body is different, the treatment plan may be different for each individual, so I encourage you to do your own research, read books and take your heath care into your own hands. Work collaboratively with a holistic practitioner and your family physician for the best well- rounded care.
My Naturopathic doctor once told me, that most people are walking around with some level of Adrenal Fatigue, they are just not aware of it. It is usually managed and covered up with eating sugar and refined carbs, and drinking caffeinated sodas and coffee all day long to cope with the fatigue, and gain a temporary boost in energy, only to crash a few hours later. Unfortunately this viscous cycle takes it's toll on the body, and just makes the problem much worse, as caffeine and sugar further stress the body, when consumed in large amounts, continually throughout the day. The unfortunate thing about this condition, is that people will often go to their doctor repeatedly for help only to be told everything is fine, and in the "normal range" when blood tests are taken. This disorder is not detectable based on the doctors standards for "normal" until it has progressed so far as to need prescription medication- likely for life long treatment.
The good news: If this imbalance is caught early enough (by saliva testing done through a Naturopathic physician) it can be reversed and healed with natural supplements and lifestyle/dietary changes. This information is based on my own personal experience with this condition and I am sharing all I have learned over the years that has helped in my healing. Because every body is different, the treatment plan may be different for each individual, so I encourage you to do your own research, read books and take your heath care into your own hands. Work collaboratively with a holistic practitioner and your family physician for the best well- rounded care.
So what is stress anyways? Wayne Dyer states in his book “Being
in Balance” .... “there is no such thing as stress, there are just people
thinking stressful thoughts.” He also suggests removing the work “stress” from
our vocabulary, and instead ask ourselves why we are allowing life to overwhelm
us in some way? From this angle, we have power, power to change whatever we can
to lessen the pressure and feeling of overwhelm. Instead of seeing “stress” as
something outside of yourself that is being done to you and beyond your control, choose to look at it
as an inside job, make necessary changes from within and in your environment to
improve the situation.
Here are some examples of day to day living that cause a
stress response in the body:
~ Thinking stressful thoughts
~ Going nonstop all day from one thing to the next
~Doing too much without replenishing lost reserves
~ Being self critical
~ Work pressures or career dissatisfaction
~ Relationship conflict
~ Chronic, unresolved family issues
~ Financial issues
~Overtraining the body/too much intensive exercise,not taking rest days between
workouts OR
Not getting enough exercise
~Lack of adequate sleep, rest and relaxation
~Poor nutritional habits
~Too much caffeine
~ Too much processed foods
~Too much alcohol (more than 3-5 drinks per week)
~Too much sugar
~Worry, fear, anxiety, depression
~Watching the TV news
Effects of elevated Cortisol over time:
~Weight gain (especially around the abdomen)
~Elevated cholesterol levels and risk of heart disease
~Inability to lose weight with your best nutrition and exercise
efforts
~ Hormone imbalances
~ Blood sugar imbalances
~Decrease in muscle tissue
~ Reduced Thyroid function
~ Lowered immunity
~ worsening of allergy symptoms
The body is all about BALANCE, and wants to remain in
balance; however, it cannot do it’s job unless we support it by reducing
stress, eating a nutritious (organic, whole foods whenever possible) getting adequate
exercise, and proper sleep/ rest and relaxation.
Take this assessment to see if stress is affecting your health, and leading to Adrenal Burnout.
http://www.adrenalfatigue.org/take-the-adrenal-fatigue-quiz
Take this assessment to see if stress is affecting your health, and leading to Adrenal Burnout.
http://www.adrenalfatigue.org/take-the-adrenal-fatigue-quiz
Finding your Balance: Recommendations for stress management
Nutrition Tips:
Eat clean, organic and as close to Mother Nature as possible.
Include healthy fats in the form of cold pressed nut/seed
oils or eating raw nuts and seeds, lots of fresh fruits and veggies, legumes,
quinoa, brown rice, lean (hormone free) meats, and organic eggs.
Eat 15 grams of protein with your breakfast, and include a protein source for all snacks and meals. This helps to balance blood sugar levels, keep energy levels up and keep your metabolism humming optimally all day long.
Eat 15 grams of protein with your breakfast, and include a protein source for all snacks and meals. This helps to balance blood sugar levels, keep energy levels up and keep your metabolism humming optimally all day long.
Too much packaged, processed food = STRESS in the body, so
avoid these as much as possible.
Avoid or reduce caffeine, sugar and white refined flours and
grains.
Drink lots of
purified water all day long to stay hydrated.
Exercise:
Regular exercise is one of the most important things you can
do for your health for so many reasons; however you can get too much of a great
thing! The body still sees exercise as stress, and releases small amounts of
cortisol during extended workouts.
A workout should leave you feeling ‘used up’ and like you
worked hard, but should also leave you feeling invigorated soon after. If you
are feeling exhausted after your workout, or it leaves you feeling drained and
depleted for the rest of the day- you may be over doing it. My suggestion is to
limit vigorous workouts to no more than 60 minutes at a time. If you are sick, or feeling
unwell or run down, skip the intensive workout, or do lower intensity exercise on those days (a light
jog, walk, Yoga or Pilates) rather than further stressing the body.
Always take a rest day depending on the workout intensity) between strength training
days , to allow the body adequate recovery time.
Sleep:
Prioritise your ZZZ’s, and get 7-8 hours of sleep a night.
Skip the late night TV and computer work, and head to bed by 10pm, at the
latest whenever possible. Do relaxing activities a few hours before bed. Dim the
lighting. Avoid caffeine in the afternoon, as this can have an affect on
getting good nights sleep. Have a cup of chamomile tea to help relax you into
dreamland.
Ways to reduce Stress
Response:
~Change the way you look at things
~Choose to think positive thoughts
~ Develop an attitude of Gratitude- be Grateful as much as
possible!
~ Look on the bright side of every situation
~ Choose to be happy
~Heal emotionally from past experiences by working with a therapist you trust
~Heal emotionally from past experiences by working with a therapist you trust
~Live in the moment- practice Mindful living
~ Meditate and allow time for stillness and quiet reflection
daily
~ Have a good cry when needed (tears cleanse the soul!)
~Listen to relaxing music
~ Go for a brisk walk ~aim get your physical activity in at least 4 days/ week
~ Go for a brisk walk ~aim get your physical activity in at least 4 days/ week
~ Write in a journal
~Take a hot bath with candles, Epsom salts and a few drops
of Lavender oil
~Do Yoga and stretching every day
~ See the beauty in ordinary things
~Spend time with positive people
~ Hug someone
~ Laugh often
~ Love fully
~ Breathe deeply
Love your life! Life is too short to be anything but happy.
Happiness is a choice.We can choose to see the good in life, even during times
of difficulty. When we are happy and thinking positive thoughts, our body is
not in a state of stress. When we choose to live a balanced life, everything
changes all around us, life becomes a little sweeter, almost like magic.
If you need some guidance and support with healing this condition, and managing stress, I can help get you on the right track. Through specific nutrition, lifestyle and stress management strategies you can heal and feel good again!
If you need some guidance and support with healing this condition, and managing stress, I can help get you on the right track. Through specific nutrition, lifestyle and stress management strategies you can heal and feel good again!
Resources I highly
recommend on this subject:
“Adrenal Fatigue: The 21st Century Stress
Syndrome” by Dr. Wilson
Here is a link to his site, book, and Adrenal Fatigue
information. This is one of the most in depth books written on this subject I
have come across.
Book: “Being in Balance” by Dr. Wayne Dyer
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Live Well, Live Happy, Live Healthy.
~Leanne
Please visit my website: http://soulworkcounselling.com/
Find me on Facebook: http://www.facebook.com/SoulworkHolisticCounsellingWellnessServices
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