How to increase energy levels and overcome chronic fatigue
Chronic fatigue is common in our go go go society. Everyone has experienced it to some extent and we all know feeling tired SUCKS. Im going to give you my deepest darkest secrets on how to increase energy levels naturally! Can I trust you with a secret?
I know I can trust you so im going to give you my first secret right now. Have you heard of the term “adrenal fatigue”? Its a myth. There are many studies showing that adrenal fatigue is not an actually condition known by medical professionals. That does not mean chronic stress is not a cause for concern. Women are especially sensitive to stress if they are constantly elevated, we can experience hormonal imbalances:
- insomnia
- irreguar or missing periods
- hair loss and skin issues
- low libido
- anxiety and depression
- with the addition of a caffeine addiction…
In this post im going to teach you all there is to know about your adrenals and how you can increase your energy levels NATURALLY!
Disclaimer: This is not medical advice and should not be taken as such. I am not a doctor and do not claim to be as these are solely based on my experiences. Please consult your family doctor before considering any recommendations listed in this post. Thanks!
What are your Adrenals
Adrenal glands are located on the top of the kidneys and produce hormones that regulate bodily processes such as:
- metabolism
- blood preassure
- immune system
- and your response to stress
The adrenal glands are composed of 2 main parts: the cortex and the medulla. Both are responsible to the production of different hormones.
The cortex: Is the larger part of the gland and is located on the outside. The cortex is where your cortisol, Aldosterone, and DHEA
The Medulla: Is the inner part of the adrenal glad and is resonsible for producing epinephrine (adrenaline) and norepinephrine (noradrenaline). These hormones control the “fight or flight” response.
What is considered stress?
Stressful situations in life are inevitable. We are going to have to meet a work deadline or feel embarrassment multiple times in our lives. HECK, even your daily run is considered stressful on your body. These bouts of physiological and phycological stress produce adrenaline, noradrenaline, and cortisol. A stressful situation can be:
Physiological
- injuries
- exercise
- pain
- car accident
Phycological
- work
- school/exam time
- embarrassment
- worrying
- death of a family member
*phycological stress will differ from person to person depending on what they perceive as stressful*
As humans, we operate on a sympathetic (fight or flight) and a parasympathetic system (rest and digest). The fight or flight response promotes alertness, motivation, and goal directed behaviour. The rest and digest system promotes healing, repair, immunity, and longevity. Both are necessary and need to work in harmony with each other. One cannot dominate the other.
Healing your adrenals
First and formost, to heal from chronic fatigue you need to address the cause of the stress. From there, you can enter the much needed rest and digest phase of recovering from chronic stress.
How to relax your adrenal system:
- Prioritize sleep quality
- try deep breathing exercises and meditation
- partake in calming forms of exercise such as walking and yoga
- shift your mindself if you are a constant worrier
- surround yourself will a loving support system
- find time away from work (and thinking about work)
I also love to journal at the end of my day and get any negative thoughts out of my mind and onto paper. This will help with falling and staying asleep.
How to increase energy when healing from chronic fatigue (adrenal fatigue)
Once the source of stress is addressed you can work on increasing energy levels naturally by:
Staying Hydrated: Dehydration can cause one to feel tired and sluggish. You can even drink some coconut water for added electrolytes!
Eat enough food: eating less food than your body requires is a physical stress on the body! Do not go on any diets or slash carbs in half, instead, focus on Nutrient dense whole foods for support.
get your vitamins and minerals: Fatigue can be due to lack of nutrients. The most common nutrient Deficiencies that may cause chronic fatigue are:
- Vitamin B12
- Iron
- Magnesium (to help with relaxation and sleep)
Balance blood sugar levels: you can do this by eating balanced meals with protein, carbs, and fats. Avoid eating highly processed sugars or refined carbohydrates as those can spike insulin levels in a greater extent. If you are going to have a food that is high in sugar or carbs, have it with or after a balanced meal.
Limit caffeine: caffeine is a cortisol spiker! especially if you drink coffee straight away in the morning. Opt for some herbal teas or more water to stay hydrated.
Start Cycle syncing (r): syncing with your cycle will allow you to eb and flow with your changing hormone levels. In your luteal and menstrual phases, one will feel more sluggish and tired so pushing yourself harder can be counterproductive! Learn how to sync with your menstrual cycle here
The bottom line
As we have established, adrenal fatigue is a myth (for now) as there is not enough evidence to prove it is a legit condition. However, burn out and overused cortisol levels are very much a real thing.
High stress environments are common in todays society and it is up to you to take care of your mental and physical health. You know your limits so stay within it!
Have you been experiencing chronic stress and hormonal imbalances? Let me know your favourite natural remedies on how to increase your energy in the comments!
xx Hailee
Before you go!
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references:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997656/
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/adrenal-glands#:~:text=Adrenal%20glands%20produce%20hormones%20that,responsible%20for%20producing%20different%20hormones.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4263906/
Such good advice here! Taking care of ourselves and getting rest are so important and yet I know I am guilty of getting busy and not doing a good job. Such good reminders and strategies here!
These are great tips that I will definitely try out 🙂
Great ideas and reminder too of taking care of body, something we are so busy and tend to neglect the self.