Heal Adrenal Fatigue Naturally & Balance Cortisol (part 2)
Adrenal Fatigue (part 2): How to Heal Adrenal Fatigue Naturally and Balance Cortisol (Read Part 1)
To experience your highest level of health and well-being, balance hormones, and look, think and feel your best, prioritizing healthy functioning adrenals is crucial and mandatory. Each person is individual in susceptibility to adrenal dysfunction based on their genetics. Through our diet, environment and lifestyle choices, we can choose which genes we turn on and which genes to turn off (epigenetics) .
The good news! Although adrenal dysfunction is extremely common, you can heal, restore and recover from adrenal fatigue with healthier choices and smarter lifestyle changes. It can take months to a couple of years to fully heal and restore adrenal function.
Adrenal health can be restored by taking action and incorporating the fours powers – diet/nutrition, smarter lifestyle choices, a sensible exercise program, and the appropriate nutrient support. It’s a journey and a process.
| What caused my adrenal fatigue | What I did to heal my adrenals |
| Owned and ran two businesses (15 hour days) | Deepened my existing relationship with God |
| Built & designed a custom home | Changed my workouts to support my adrenals |
| Lost $250k in investments with “friends” | Positive mindset, focused on blessings & gratitude |
| Got a divorce after 11 years of marriage | Nourished my body with nutrient-dense foods |
| Moved and remodeled a home | Prioritized sleep, more rest & relaxation |
| Younger sister committed suicide | Spent more time in nature. Daily walks. |
| Lost my beloved Rottweiler, Teddy Bear | Took nutrients to support & restore my adrenals |
| Had heavy metal toxicity (lead) | Learned to honor myself & stand in my power |
| Wrote and self-published my first book | Extended forgiveness to others & myself |
| Invested time & energy to grown my business | Practiced restorative yoga, meditation & breathing |
These life events happened in a matter of a few years, depleting my energy reserves. We all faces challenges in life. Whether our struggles are relational, physical, vocational or financial, we can be certain that nobody’s exempt. Our attitudes, values, beliefs, thoughts, the quality of the food we eat, our lifestyle choices, environment, and who and what we surround ourselves with has a profound impact that can empower and inspire us to heal and become stronger, wiser, healthier and better.
Food as Medicine to Heal & Restore Adrenal Function
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- Low calorie diets and long periods without eating. Skipping breakfast
- Consuming foods you’re addicted, sensitive to or intolerant to
- Processed, packaged, inflammatory foods; non-organic foods; wheat, grains and gluten, artificial sweeteners; fruit juices; GMOs; pesticides; vegetable oils; sugar; processed carbohydrates; soy; alcohol or caffeine in excess
- Coffee on an empty stomach, first thing in the morning
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- Address digestive dysfunction (heal the gut)
- Identify your personal food sensitivities and eliminate those foods
- Combine protein and tons of non-starchy vegetables and leafy greens at every meal. The body requires more protein when stressed, during time of healing, injuries, extremely active lifestyles, etc.
- Eat meals at regular intervals in a relaxed environment (thoroughly chew food until it’s liquified)
- Plenty of filtered water with unprocessed sea salt (away from meals)
- Green smoothies
- Teas (chamomile, dandelion tea, passion flower, valerian, licorice root)
- Optimize kidney function, Liver function and detoxification
- Consume a wide variety of organic, nutrient-dense, locally-grown foods, cage-free and grass-fed
- Drink a whey protein or vegetarian protein shake before bedtime
- Bone broth and this “high energy” soup is extremely helpful in restoring adrenal function. Simmer one small, whole chicken with bones with organic chicken broth and spring water. Add 1 tsp. paprika, 2 tbsp. raw honey, 2 tbsp. ACV, fresh turmeric, 1 medium onion, sea salt and pepper to taste. Add one cup each: green beans, chopped celery with leaves, zucchini, parsley, chopped tomato, Combine ingredients, bring to boil, then simmer for one hour. Remove bones and skin from chicken.
Lifestyle Recovery for Adrenal Fatigue
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- Computer, television, cell phones, WiFi and exposure to bright lights after 8:00 p.m. disrupt normal circadian rhythm
- Excessive iPad and cell phone use
- EMFs in your bedroom, home and work area, fluorescent lighting, electrical lines within close vicinity of your home
- Toxic, energy-zapping people, places and things that leave you drained, angry or exhausted
- Chemical exposure, heavy metal body burdens, pesticides, GMOs, lotions, soaps, toothpastes and shampoos full of chemicals and dyes
- Obesogens and hormone disruptors
- OTC and pharmaceutical drugs, antibiotic overuse, NSAIDs
- Overdoing the alcohol
- Gut dysfunction, leaky gut, yeast overgrowth, Candida, parasites, fungal, H.pylori, viral and bacterial infections
- Prolonged periods of direct sunlight. Extreme temperatures (hot or cold)
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- More rest, relaxation and quality sleep – lights out and in bed by 10 p.m. The adrenals do the majority of their recharging and recovery between 11:00p.m. and 1:00a.m.
- Shut off all electronics and unplug WiFi one hour before bed. EMFs affect the body on a biological level, raising cortisol. To wind down and promote restful sleep, disable your wireless router, switch mobile devices into airplane mode, and read a book instead of watching TV.
- Address unresolved emotions and negative thought patterns
- Test for a rule out heavy metal toxicity and underlying infections (parasites, bacterial, viral, H. pylori, yeast, fungal, Candida)
- Balance neurotransmitters and amino acids. Consider cognitive retraining and neurophysical training
- Craniosacral, chiropractic, acupuncture, EFT and massage
- Deep diaphragmatic breathing; Alternate nostril breathing; Guided imagery; Mantras or positive affirmations
- Keep a journal and gratitude log
- Vitamin “N” (Nature). Spend more time at the beach, in the forest, mountains and spend time outdoors every single day.
- Daily dose of vitamin L(ove). Give and get at least 4-8 hugs every day
- Manage your stressors and perception of stress with these stress busters.
- Personal downtime every day; do something you’re passionate about, something you love and enjoy doing
- Practice forgiveness, positive self-talk, appreciation and gratitude. The simple act of appreciation and gratitude has a positive influence on hormones, reducing cortisol by 23 percent and increasing DHEA up to 100 percent!
- Surround yourself with like-minded people who support you
Exercise, Rest and Recovery for Adrenal Fatigue
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- Overtraining and excessive exercising without smart and sufficient recovery. Especially damaging on the adrenals is over-doing LSD (long slow distance cardio) and under-recovery
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- Leisure walks outdoors in nature
- Short-burst interval training for 10 or 15 minutes ONLY. Strength training
- Practice parasympathetic, yin-style activities such as yin and restorative yoga, tai chi, qigong, stretching, deep breathing, alternate nostril breathing, biofeedback and daily meditation.
Forward folding poses, legs up the wall and yin yoga poses provide restoration to adrenals and activate the parasympathetic branch of the nervous system inducing feelings of calm & relaxation (great to practice before bedtime).
Twisting poses (my favorite) are also calming on the nervous system, rejuvenate the spine and adrenal glands, release tension in the back, stimulate digestive fire and release toxins.
Supplemental Nutrients for Recovery of Adrenal Fatigue
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The endocrine system is a complex system, therefore the supplement protocol should be customized to each individual’s symptoms and personal biochemistry. The nutrients listed below are often helpful for most individuals recovering from adrenal burnout. Schedule a consultation for the best plan designed specifically for you to start the healing process.
| * Adrenal Support | * ABD5 Plus | * Magnesium |
| * Bio3BG | * BioGlycozyme Forte | |
| * Vitamin C | * Holy basil | * Phosphatidylserine |
| * Ashwagandha | * Maca powder | * DHEA |
FACT: You won’t overcome adrenal fatigue if your blood sugar is not stable!
FACT: You can’t nourish and support your adrenals (body) if your digestive system is in chaos!
FACT: You’ll never re-balance your thyroid, estrogen, progesterone or testosterone if your adrenals are exhausted!
The good news! Although adrenal dysfunction is extremely common, you can heal, restore and recover from adrenal fatigue with healthier and smarter lifestyle changes. It can take months to a couple of years to fully heal and restore adrenal function.
Adrenal health can be restored by taking action and incorporating the fours powers – your diet, smarter lifestyle choices, a sensible exercise program, and the appropriate nutrient support. It’s a journey and a process.
As a holistic nutritionist and functional health practitioner, my philosophy is to identify the root cause of any underlying health issues, slowly "peel away the layers of the onion," and design a healing protocol and comprehensive LIFESTYLE plan specific to your unique biochemistry so you can heal, experience vibrant health, balanced hormones, age well, and look, think and feel better than ever for a lifetime. I consult with men and women around the world, all over the U.S. and with clients locally in the Phoenix area. Schedule a free 15-minute consultation! 
Copyright © Paula Owens. All Rights Reserved.
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