Are you struggling with getting out of bed each day, or do you have those moments in your day when you feel exhausted?
You don't want to end up with adrenal fatigue or burnout.
Here are my 6 top tips that you can start implementing today.
Burnout: exhaustion of physical or emotional strength or motivation usually as a result of prolonged stress or frustration
1. Eat regular nutritious meals. Yes, I know intermittent fasting has benefits, but if you’re struggling with symptoms of adrenal dysfunction such as fatigue, low blood sugar, muscle aches, low libido and digestive issue then your focus needs to be on balanced blood sugar. You may actually benefit from a small bedtime snack so you can sleep soundly through the night.
2. Get outside regularly. This can be a challenge when you are feeling tired but it is worth it. Studies show that being in nature can help promote a more relaxed state, which will take the strain off your bodies’ stress response system. Leave your phone at home, go for walks in your favourite places in nature if possible (I personally love the bush or the beach) and breathe in the beautiful fresh air.
3. Manage your sleep. This is so important, and many people just don’t realise how much a good deep sleep will help with energy, mood and general wellbeing. Also during sleep:
The brain stores new information and gets rid of toxic waste.
Nerve cells communicate and reorganize, which supports healthy brain function.
The body repairs cells, restores energy, and releases molecules like hormones and proteins.
4. Develop a proper breathing practice. This is such an underrated way of improving energy and providing the oxygen levels our body needs. When we are stressed or anxious, we tend to breathe in our upper chest (try taking a deep breath and see for yourself) and our lungs don’t inflate fully, resulting in a poor oxygen supply. There are many resources available to teach proper breathing, including yoga, mindfulness practices, books and classes.
5. Eliminate inflammation. Contrary to popular belief, inflammation is more than just redness, swelling and fever: it is an immune response that is present with any ‘itis’ - think arthritis, bronchitis, colitis, diverticulitis, tendonitis etc.
Some of the underlying causes of inflammation are: poor gut health, food sensitivities, a toxic overload, underlying infections, even negative self talk can contribute to inflammation.
Start by eating whole, unprocessed foods, including nuts, and seed, fresh fish, organic fruit and vegetables and reducing sugar, alcohol, coffee and deep fried foods.
The underlying cause of inflammation must be addressed to reduce the risk of chronic disease and improve energy (and are what I love to work with.)
6. Consider taking a B Complex supplement. B vitamins help with energy production inside each individual cell and provides your adrenal glands with the building blocks they need to function at their best. Note, not all B vitamins are equal, and if you have particular metabolic issues you may react to some of them, so get professional advice about which is most suitable. For best results take them with breakfast or lunch.
What next?
If you need help and support with improving your energy levels naturopathy can help.
Book in for a free discovery call
If you have had low energy for more than 6 months, or struggle to get out of bed/ function normally you may have adrenal fatigue or burnout. My work with me program may be best for you.
You may want to start by purchasing my 120 pages holistic selfcare journal. Coming to my website soon. Email me to get it now.