This is the final instalment of the Adrenal Fatigue section, I could quite happily continue to write another 10 detailed blogs about this hormone dysfunction but I will move to other matters needing my attention. This blog is an introduction on how to overcome this lifestyle imbalance and get you back to being energetic, making the most of everyday, being healthy and most importantly loving life again. Here are my top 10 tips to win the war against adrenal dysfunction.

No.1: Get tested.

Don’t mess around and assume everything is ok. Start by filling out a specific questionnaire for adrenal fatigue either online or get in touch with myself, get a health professional (like myself) to analyse them. If you need a cortisol test, get one, you’re health is not a guessing game. I get tested every 12 months along with food sensitivity to ensure I know what is going on with my body.

Food sensitivity test
Here are the results I got clearly showing during the afternoon my energy went down and when I sleep at night that I am not fully recovering 

No.2: Remove sensitive foods.

If you are trying to decrease stress helping the gut should be a top priority. Any food that is problematic will create a hostile environment within the gut that will only increase stress. My results earlier this year showed I was sensitive to the nightshade group and the standard group of vegetables, meaning I needed a rotational diet and new methods of eating vegetables.

food test
My food sensitivity results showing that I was sensitive to almonds, avocado, wheat, peanuts and the majority of the traditional vegetables 

No.3: Stay hydrated.

It’s vital to drink throughout the day especially first thing in the morning and in-between meals. Try to not drink 30 minutes before and after meals, too much liquid can dilute the stomach acid needed to breakdown the food. Put good quality salt in your drinks first thing to increase the amount of electrolytes in the body.

waterrr
Just a few of the benefits from staying hydrated, remember we are 70% water 

No.4: Eat healthy.

Any foods that are processed, high in sugar and increases inflammation should be avoided like the plague. Try to snack throughout the day to ensure your insulin levels remain at a healthy level, snacks should consist of low glycemic organic veggies, good quality sources of protein and a lot of good quality fats (helps to rebuild the base materials for hormones).

title picture darkside health
Always eat fresh and organic 

No.5: Plan ahead.

Never let yourself get to starving point.  On the days I wasn’t prepared my energy levels would plummet and ended up freezing cold (regardless of the weather), have mood swings and the odd occasional overwhelming freak out. Upon realising this, I decided to keep snacks in my car, at work and always available to ensure this didn’t happened. I also introduced a weekly menu to help me prepare in advance.

weekly plan
My food sensitivities and menu to be organised 

No.6: Reward yourself.

Allow yourself a treat for maintaining a commitment to stress less; going for a nice meal, a weekend away, the movies or have a lazy day are options., My recommendation is to learn to love yourself, because if you don’t, who will.

reward yourself
Try to reward yourself in as many different ways as possible, life is about variety

No.7: Move.

We are designed to move around, being sedentary is just as or if not more stressful than doing too much. Short intensity bursts have been shown to be effective in feeling energized, at the same time performing low intensity bouts can be just as effective mentally (going for a walk at lunch time). The main emphasis is to move around and enjoy it.

Body weight routine that improves mobility and fitness

No.8: Slow down.

Try to make time yourself or even take a few minutes every day to unwind. Meditate, get a massage, take a nap, make time for a hobby or hang out with friends and family. All of these suggestions are simple and will help to invigorate and refresh your mind… thus reducing stress.

meditating
If Rafiki does it, then we all should! 

No.9: Write or talk.

In order to get de-stress we need to address our mental health. Going to see someone or writing a journal is an excellent way to allow you to get things off your chest or resolving a stressful issue that is consuming you. For my own mental sanity I go to see a counsellor monthly enabling me to voice my concerns and seek advice. The more you do this an attitude of ‘don’t sweat the small stuff’ will develop and welcome to the good life.

positive thinking.jpg

No.10: Sleep.

Aim for 6 to 9 hours of quality, uninterrupted sleep as many nights as possible. I find not using any electronic devices after 8pm and having a bath with Epsom Salt a couple hours before sleeping enables me to relax allowing for a good night sleep.

sleep quote

If anyone is interested in getting tested or have any other questions about Adrenal fatigue leave a comment below and email me at ben@justforthehealthofit.live for any enquiries.

Healthy regards