Did you know that 43% of Americans suffer from chronic fatigue every day? This is according to a survey conducted by the National Safety Council. Lack of proper sleep and rest leads to low productivity at work and increases the risk of accidents and other hazards at the workplace. Lack of sleep is the result of the modern lifestyle. We end up working late at night and have endless cups of caffeine to stay awake until it is done, which disturbs the natural sleep cycle. Fatigue can occur due to various reasons, but one of the common ailments that most modern people are victims of is adrenal fatigue.
The adrenal glands are present at the top of the kidneys. They are responsible for releasing a vital hormone called cortisol. It’s primarily a stress hormone, which is also responsible for regulating blood sugar and blood pressure. Cortisol levels rise as we wake up in the morning and lowers as the day passes, reaching the lowest at midnight to promote sound sleep. When our body is stressed, the cortisol levels don’t go down. When the cortisol levels are high for a long time, it can lead to adrenal fatigue. Adrenal fatigue occurs when the brain fails to communicate well with the adrenal gland. As a result, cortisol is not appropriately regulated.
The symptoms of adrenal fatigue include:
- Trouble waking up in the morning
- An intense craving for sugary food and drinks
- Tiredness in the afternoon
- Brittle nails
- Frequent mood swings
- Low libido
- Difficulty in falling asleep
- Sudden headaches
- Weight gain
- Chronic inflammation
Adrenal fatigue can be eliminated with diet and lifestyle changes. Stress is the number one culprit for any adrenal related issues. If we want to control our cortisol levels, we need to eliminate stress as much as possible. Along with it, here are a few changes that we should implement in our daily lives.
Control Cortisol Levels with Lifestyle Changes
Go on an anti-inflammatory diet
Your daily diet should have enough fats, anti-oxidants, lean protein, and healthy fibers. Avoid consuming too much sugary or salty food, and stay away from processed food. Find out if inflammation is wreaking havoc on your health by watching this video here.
Practice Deep Breathing
After you wake up in the morning and before you go to bed at night, practice deep breathing. This will help you to relax and help you improve your posture. Regular deep breathing sessions can give peace of mind and promote better sleep. Here’s a great article on meditation & reducing pain.
Keep your body hydrated
Drinking enough water is crucial to maintain proper balance in the body functions. When the body is dehydrated, it leads to stress. Drink plenty of water throughout the day and try to squeeze a bit of fresh lemon. You should also try to add anti-oxidants and other essential enzymes into your diet too!
Spend less time using a cellphone or computer
Do not spend too much time on your computer or cellphone. Overuse of cellphones and computers can lead to stress and sleep disturbances, so ensure that you switch your phone off at least an hour before going to bed and utilize the time to take a stroll outside or read a book or meditate.
Cut your caffeine intake
Too much caffeine in the body can interfere with the regular sleeping pattern of the body. Limit caffeinated drinks to a maximum of 2 cups per day get rid of sleep disturbances.
Schedule some free time for yourself every day
Find some time for yourself every day, even when you have tight deadlines and a heavy workload. Utilize the free time to do something that you love. Try cooking a hearty meal, talk to a friend, spend time with your pet, or paint something.
Listen to light music
Listening to light music can improve your mood instantly, reduce anxiety, and help in healing. For adrenal fatigue, melodious music can help the brain to relax and lower the cortisol levels.
Increase your Zinc & Magnesium intake
Adequate levels of zinc and magnesium in the body help regulate the blood sugar levels in the body. Add pumpkin seeds to your daily diet since they are rich in zinc and magnesium.
Dry brush your skin
Dry brushing the skin can help in proper blood circulation in the body and promote detoxification. Additionally, it also helps stimulate the endorphins and rejuvenate the body.
Take nutritional supplements
Taking the right supplements can support the adrenal gland and keep cortisol levels under control. A supplement like SR-Adrenal™ by Iagen Professional, provides a unique blend of nutrients and botanicals that increase vigor while at the same time increase resistance to stress and support the body systems that are most susceptible to stress. The most common use of this formula is for fatigue, lack of vitality, a tendency toward abdominal fat accumulation, emotional exhaustion, and lack of overall well-being.
Or, an ADR supplement like ADR Formula by Pure Encapsulations combines the whole adrenal with adrenal cortex and various essential herbs to maintain a healthy adrenal gland. Taking ADR supplement capsules 2-4 times a day can help to eliminate adrenal fatigue and control the cortisol levels. The formula also helps in reducing inflammation, promotes sound sleep, and keeps the mood happy.