I have been focused on correcting adrenal fatigue over the last year for both myself and my clients. I came from a place of drinking way way too much coffee, over exercising and not eating the right foods for my body. I was exhausted. I felt sluggish in the afternoon and needed either sugar or caffeine to get me through the work day!
Fatigue is among the most common complaints I hear from my clients. Your adrenal glands are responsible for producing hormones such as adrenaline and cortisol. These hormones get produced in times of stress and stimulate the 'fight or flight' response. This is what causes your heart rate to go up, blood to start pumping and the feeling of nervousness. If you are under high stress, whether that is related to mental stress related to jobs, relationships, finance or physical stress such as high intensity exercise, these all can be cause your adrenals to be working overtime. Eventually they burn out and fatigue settles in. Here are a couple of things you can do if you think you might be struggling with this:
Here are 5 Steps to Correcting Adrenal Fatigue:
1. Cut back on caffeine. Yeah I know this one is tough! Cut back slowly and try incorporating matcha if your withdrawal symptoms are severe. Try to have one 1-2 cups in the morning, preferable with food to slow down the caffeine's effect on the adrenals.
2. Vitamins: B-complex is a great supplement to incorporate as b-vitamins are the first to be burned up in time of stress. Vitamin C is also excellent and if you are having trouble sleeping, try magnesium citrate at night to calm the nervous system before bed.
3. Exercise: Watch the types of exercise you're doing. Again, another tough one if you are used to intense workouts. Try incorporating more soothing types of workouts such as walks, yoga or pilates.
4. Reduce stress. We have all heard it. Stress is the main cause of most illnesses. Take a deeper look into areas of your life that you need to work on. Maybe it's your relationship, maybe you are unhappy with your job, maybe you have goals that you aren't achieving.. whatever it may be, take some time to take a deeper look into things and take active steps towards relieving stress in that area.
5. Adaptogens: Adaptogens are huge in the health industry right now. Herbs like ashwagandha, holy basil, maca (my personal favourite) and medicinal mushrooms like cordycepts, reishi and chaga are all excellent for helping your body adapt to stress. See the recipe below for my hot chocolate elixir which I love to have at the end of a long day to soothe my adrenals and calm my nervous system.
If you have any questions about correcting adrenal fatigue, please feel free to reach out!
Adaptogenic Hot Chocolate
2 cups dairy free milk of choice
2 tsp coconut oil
2 tsp of maca or dried mushroom powder (I like reishi and chaga for this!)
1 tbs honey
1 tbs cocoa powder
Dash of cinnamon
Mix all ingredients into a pot and place of the stove. Whisk ingredients until smooth and until drink mix has hit desired temperature.
*There are also tons of drink mixes out on the market that have adaptogens blended with cocoa powder which you can easily mix into your favourite warmed milk! Harmonic Arts is one of my favourite brands if you are back in Canada!