In the last two years, I have learned a lot about how stress and poor lifestyle habits impact my adrenal system. (If you missed my first blog about adrenal fatigue, check it out here.)
Here are some of the things I’ve learned.
Tips to Boost Your Adrenals
-Let sleep become your BFF (best friend forever)
-Go to bed before 10:30pm; getting into bed by 10:00pm is the best
-Take a nap when you feel drained
-If you wake up between 1:00-3:00 am, it is likely due to low blood sugar—so have a few slices of an apple before bed to see if you no longer wake up
-Avoid watching TV or being on your phone or computer at least 30 minutes before bed as it disrupts your ability to settle down and rest
-Set aside one day a week to rest
-No formal exercise besides a gentle walk
-Set aside your to-do list
-Spend time with your family, friends, and God
-Eat breakfast within 2 hours of waking up
-Have protein at every meal and every snack—your body likely may desire more protein, listen to it
-Snack often (when your blood sugar goes down notice how your mood is altered and everything starts to bother you)
-Avoid sugar, fried foods, caffeine, alcohol (I know this is hard, but notice how you feel after eating these foods)
-Notice the alignment of your lower ribs in particular, when lying on the floor with your legs straight do your ribs lift up off the floor, make sure you keep your hamstrings on the floor as you try this or when you raise your arms up overhead does your ribcage move outward.
-If your ribs push forward you are a rib thruster, which means you are constantly over stimulating your adrenal glands. Your adrenals sit near the lower rib cage.
-This is going to sound crazy, but stop practicing backbends. Yes, backbends. Back bends over stimulate the adrenals and continue to keep your body in the “fight or flight” response
The goal to combating adrenal fatigue is to get your body out of the repetitive fight or flight response. Your body needs to find a way to be unresponsive, but yet responsive, when you need to be, like when you are being chased by a bear or when your child is running in front of a car.