Supporting your adrenal glands
Every year we kick off January on a positive note with new year resolutions, healthy habits and goal setting. We begin with a fresh mindset in the hope that some of the habits we form stick around for the whole year and beyond. A few weeks (or days) in and you’ve lost motivation, the tiredness from the past year catches up with you and your back-to-work stress kicks in. Things quickly return to those all too familiar overwhelming feelings.
This stress isn’t easy on the body and can cause your adrenal glands to tire since they are constantly employed for energy. The aftermath being a lack of energy, difficulty sleeping, digestive issues and low immunity (to name a few). We become too tired to cook, we don’t make enough time for self-care and we can’t sleep. If you haven’t heard about the adrenal glands, here’s a lowdown on their importance and how you can support them for the year ahead. Perhaps that could be your new year's resolution…
What adrenal glands do
The adrenals are two small glands that sit on top of our kidneys. They produce the hormones that regulate our “fight or flight” response to stress such as adrenaline and cortisol. With such busy schedules, we tend to go through life on high alert. This daily stress causes the continuous production of these hormones, leaving the adrenals vulnerable to fatigue and the body becoming overworked and exhausted. When the adrenals are not working properly, your organs cannot operate optimally as the body receives signals to hold off on functions that are not deemed ‘essential’, such as digestion. Over time, this state of chronic stress takes a major toll on our health, leaving us susceptible to inflammation and disease.
How to support your adrenals
1. Slow down and reconnect
Activate your parasympathetic nervous system (also known as the “rest and digest” system) by engaging in calming activities like yoga, meditation and breathing exercises. Walks in nature, massages and acupuncture can also help you unwind and recharge your adrenal glands. Practice slowing down and taking the time for mindfulness in this fast paced world. We like to recommend journaling for looking deep within yourself.
2. Healthy eating
Try to eat a balanced diet with various fruits and vegetables. Avoid processed foods, cold foods and limit your sugar intake. Instead, choose clean wholefoods, looking out for those rich in minerals and nutritious sources of protein that don’t require a lot of digestive work. During this time of year, root vegetables, squash, mushrooms and nuts are seasonally available and full of vitamins. Meal planning, prepping and batch cooking will help you stick to your healthy routine. You should also adopt a regular schedule, eating meals at the same time and reduce eating on the go.
3. Rest and get adequate sleep
Getting enough sleep is essential for healthy adrenals. Unfortunately high cortisol levels from stress and lack of sleep can make it more difficult to fall asleep. Set a regular bedtime routine and help your body relax before bed by stretching, meditating or taking an aromatherapy bath. If possible, implement a short nap of 20 minutes into your day instead of browsing on your device.
4. Reduce caffeine consumption
Resist the urge to reach for a coffee when your afternoon fatigue kicks in. Caffeine has been shown to increase the amount of cortisol released by the adrenals when initiating your “fight or flight” reaction. Replace it with herbal tea and be sure to drink plenty of fresh, filtered water every day. Remember to limit your intake of liquids after 7pm to prevent your sleep from being disturbed.
Ultimately, rest and good nutrition are the pillars of maintaining adrenal health. In winter, the days are shorter with less natural light and less warmth. Take this time to slow down and let your body and mind restore and rejuvenate. Go to bed earlier, rest and stay cosy.
If you’re in need of a reboot, take our “Reset, recharge & reconnect” session with Flavia Deuchler, Holistic Health Coach & Ora Collective founder.