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The information contained in this article is intended to be educational and informational and is not intended to be medical advice, please always refer to your provider. See disclaimer below
I am exhausted! I feel soo stressed, I have too much to do. There is just so much going on I cannot keep up! These are some of the common phrases I hear as a coach, but it's also too common that I hear this from other moms as we stand at pickup watching our kids play off in the distance after school. As a mom of three littles, I totally understand how it can be really easy to forget about ourselves when we are knee-deep in motherhood. The juggle of responsibilities often feels never-ending, and can leave you feeling drained both physically, mentally and emotionally. Our generation specifically, and the ones below us, are among the highest reportedly experiencing sky high levels of anxiety, burnout, and chronic stress today. Among many reasons why this may be, we have the constant demands of our modern lifestyle to thank for setting the stage for this. It is important to recognize that constantly feeling burnt out is not normal. If you are feeling like this on a consistent basis, then it's a sign from our bodies that we need to do something about it! If you are feeling high levelse of chronic stress and burnout, you may be experiencing something called adrenal fatigue. Understanding the negative implications of what happens inside the body from excessive levels of stress is critical so that we can better address our underlying symptoms, know what they mean, and be able to move towards a place of well-being.
Understanding ADRENAL FATIGUE
Adrenal fatigue is not recognized as an actual medical diagnosis, rather it is a term used to describe a collection of symptoms that arises from chronic stress. It happens when our adrenal glands (located on top of our kidneys), are overworked from things like excessive stress, prolonged physical demands, lack of rest, poor nourishment and our non-stop modern lifestyle. When our adrenal glands are constantly overwhelmed it can lead to imbalances in cortisol (the main stress hormone) production over time. As a mom constantly multitasking, taking care of our families, managing households, balancing work commitments (and the list goes on and on), it is easy to see how living in this constant state of high stress can tax our adrenal glands if left unchecked!
Some common symptoms of adrenal fatigue:
Extreme fatigue especially in the mornings, and that cliche “afternoon slump”
"Wired but tired" feeling at night, and difficulty getting up in the morning
Irritability
Brain fog
Decreased libido
Cravings for salty/sweet foods
*this list above are non-specific symptoms that can be caused by a number of different medical conditions and should always be checked out by your provider
How do you help adrenal fatigue?
How can we combat adrenal fatigue? Lifestyle modification! It seems simple, but it can make or break your health! It's all about the basics here: quality sleep, stress management, eating whole nutritious foods, incorporating exercise and moving your body, natural sunlight, and eating whole nutritious foods.
Prioritize Sleep
Quality sleep is non-negotiable when it comes to supporting adrenal health. Aim for 7-9 hours of uninterrupted rest each night to allow your adrenals to recharge and rebalance hormone levels.
Stress Management
Managing your stress levels according to your lifestyle and preferences is essential. Everyone is different but making sure you incorporate some type of stress reducing behaviors into your routine will help give your adrenals a much-needed break from the constant onslaught of daily stressors. Things like practicing mindfulness and meditation, journaling, breathwork, scheduling times for rest breaks or enjoyable activities, can all significantly reduce stress levels and promote relaxation,
*A note for moms: As a mom, prioritizing self-care and finding ways to manage stress effectively can feel challenging with the demands of our tiny humans. Seeking support from loved ones, delegating tasks, and carving out time for relaxation are vital steps in reclaiming our energy and vitality. The effects of adrenal fatigue can significantly impact our ability to be present and engaged mothers too. Things like fatigue and irritability can make it challenging to connect with our children, which then can lead to feelings of guilt, and sends us on a downwards spiral. Moreover, the physical toll of adrenal fatigue can limit our energy levels, preventing us from fully participating in the activities that bring us joy and fulfillment. Recognizing that you have the most important job in the world raising children, and giving yourself grace along the way in this process, is so needed!
Balanced Diet
Ensuring your diet includes a variety of nutrients to support adrenal function, such as Vitamin C, B Vitamins, Magnesium, and Zinc. Avoiding excessive amounts of caffeine, processed foods, and sugar can also be very helpful, as they can further tax your adrenals.
Regular Exercise
Engaging in moderate exercise, such as yoga or walking, can help combat stress and improve overall well-being. Just remember not to overexert yourself, as intense workouts can worsen adrenal fatigue.
Supporting your Adrenals
There are also wonderful herbs that can help support the adrenals, with Ashwagandha being one of my favorites. Herbs like Ashwagandha, Rhodiola, and Licorice root have adaptogenic properties that can help your body adapt to stress and support adrenal health.
Supporting your adrenals with the necessary vitamins and minerals your adrenals need to function optimally can be helpful as well. Vitamin C is essential for adrenal function. This is especially important for moms who can experience constant stress and may lack sleep because of their kiddos (also when you are super stressed your more prone to illness so Vitamin C is crucial)!
Stress also depletes our bodies of minerals like magnesium and potassium, so it's super important to stay well hydrated with electrolytes for our cellular health (which is why coconut water is a great base for adrenal drinks, & sea salt is used).
Seeking Professional Help
If you suspect you may be experiencing adrenal fatigue, don't hesitate to seek guidance from healthcare professionals. A visit to a healthcare provider can be very helpful in pinpoint the underlying causes of your symptoms and create a tailored treatment plan to address adrenal fatigue effectively.
So what is an ADRENAL COCKTAIL?
Adrenal drinks are a wonderful blend of essential nutrients that helps to maintain energy levels and regulates the stress response. If you are hitting that afternoon slump and think you need more caffeine to get you through the rest of your day, or you are constantly “wired but tired” at night and struggling to wake up, this may be something you want to try.
There are different versions out there but here is one that I like - it's an easy way to support your body!
Adrenal Cocktail Recipe:
1c organic coconut water
1/2c organic orange juice (or fresh squeezed)
1 pack liposomal Vitamin C (I use this one from Cymbiotika)
1/4 tsp sea salt (Iike Redmond's Real Salt)
mix it up over ice and enjoy!
When we provide our bodies with essential nutrients to support our adrenals, we can help combat fatigue & boost our energy, stabilize blood sugar, and be more calm and resilient dealing with day to day stressors!!
Let me know if you try out the cocktail! :)
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