3 Steps to combat adrenal fatigue (anxiety and stress)
According to research conducted by the American Psychological Association, people, in general, have reported better stress levels in recent years, but others are significantly more stressed. Did you know that the most stressed groups, in general, are the parents, the younger generations (called Generation X and Millenials) and those of low-income households? While the sources of stress vary, the end result is quite alarming, we worry about how to pay our bills, and we end up paying with our health.
What are the adrenal glands?
The adrenal glands are a set of organs that reside in the upper part of the kidneys. They are responsible for the production of a variety of hormones, the most important being the adrenaline or epinephrine. When the body experiences stress (either physical or emotional), the adrenal glands produce adrenaline, which causes the heart to pump faster and blood pressure and sugar in the bloodstream to increase, contributing to an increase in energy seen in the response of "fight or flight". However, like all other organs, the adrenal glands also get tired and can be damaged, especially by constant stress.
Once our adrenal glands have been working in excess, we entered a vicious circle called adrenal fatigue.
Recognition of adrenal fatigue
When the adrenal glands get tired or do not work properly because they are being stimulated too much, you can expect the body to react negatively to stress. Instead of the answer being an impulse of energy, a person experiences quite the opposite, these symptoms of adrenal fatigue include:
Easy to get tired and low energy levels Widespread weakness Loss of appetite Low blood sugar Slow heart rate and low blood pressure Slow response to reflexes Depression Avoid social interaction Irritability3 steps to combat adrenal fatigue in a natural way
1. The diet that fights adrenal fatigue
Food always plays a role in all conditions that affect our body. If bad food is not the direct cause of a problem, good food as you want can help counteract it. In the case of adrenal fatigue, food can help us cope effectively with stress while avoiding certain foods helps not to stimulate the adrenal glands in excess.
Let's see the dietary suggestions to fight anxiety and stress in a natural way:What to avoid:
A high sucrose (sugar) diet has been associated with fat deposition in the adrenal glands, leading to metabolic syndromes such as diabetes, adrenal insufficiency, and problems with production and hormonal regulation. The same result has been found in diets high in hydrogenated fats.
Caffeine has been found to stimulate the adrenal glands, causing adrenaline to enter the bloodstream. However, caffeine also increases oxidative stress, which can damage the delicate tissue of the adrenal glands. The trick of caffeine is to consume it in moderation and see if it works for you, certain people respond very well to caffeine while others do not tolerate.
Think twice when you choose soybean oil, canola or corn in the supermarket. These ultra-processed hydrogenated oils have been linked to systemic inflammation in the body, a process that damages the adrenal glands.
What to Eat:
Virgin Coconut oil is a potent substance that fights oxidative stress and inflammation, and is considered capable of reducing the weight of the adrenal glands; Weight gain is related to stress and fat deposition.
Cruciferous vegetables such as broccoli and Brussels sprouts contain a substance called DIM (Diindoilmetano) that fights adrenal cancer.
Because too much fat is bad for the adrenal glands, getting rid of junk food and replacing it with healthy fats from avocado and nuts is a better option. The fat content of these natural foods is highly bioavailable, which means that they are easy to process by the body and will not be easily deposited in the blood vessels and other organs.
2. Supplements and herbs for adrenal health
The Ashwagandha is an Indian medicinal herb and part of the Ayurvedic medicine system, it is capable of regulating the production of hormones by the adrenal glands. One study found that Ashwagandha is able to effectively control stress levels, reducing the risk of adrenal fatigue.
Basil, Eleuthero root and Rhodiola, have been linked to better adrenal health. These herbs are able to handle stress, fatigue, memory problems, sleep and exercise tolerance. This help prevents adrenal damage and eventual insufficiency.
Fish oil, a natural source of omega-3 fatty acids, is another effective supplement in stress management. Instead of activating the "fight or flight" response in the adrenal glands, the body is able to handle stress after ingestion of fish oil.
3. Stress management techniques
The last is the most important: stress management. While adrenal health management through diet and supplements is beneficial, natural stress management can also do wonders. Here are a few tips to avoid stress and not strain the adrenal glands:
Deep breathing exercises for 10-15 minutes can easily reduce stress by introducing a period of calm and silence on a busy day. This can also be a good starting point for meditation that promotes quietness of mind in order to reduce stress.
Massages are also therapeutic to reduce stress.
Regular exercise burns excess energy during stressful situations, as well as increases the production of endorphins in the body that improves mood.
Regulating sleep schedule allows your body to recharge completely for the next day, avoiding unnecessary stress and helping to stimulate the body's immune system.
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