Lifestyle Changes for Adrenal Stress

Adrenal Fatigue/Exhaustion

Your adrenal glands, located on top of your kidneys (but not related to kidney function) get depleted for three main reasons: blood sugar, inflammation, and mental stress.

 Blood Sugar Imbalances: o Low Blood Sugar o High Blood Sugar/Insulin o Anemia (acts like low blood sugar)

 Inflammation: o Infections o Food Allergies o Food Intolerances o Injury/Chronic Pain

 Mental/Emotional Stress

Some of the impacts on the body from poorly functioning adrenals include:

 Weakened immune response (depress SIgA, atrophy thymus, reduce white blood cells)  Low SIgA leading to ‘Leaky Gut’ problems such as food allergies/sensitivities  Inflammation (this causes many other things on this list as well!)  Heartburn/acid reflux/ulcer (reduce digestive function and repair of stomach)  Weakened heart/increased heart attacks/ increased heart failure  Hypothyroid/hyperthyroid and Hashimoto’s thyroiditis  Aging from increased free radial damage  Increased cancer risk  Increased stroke risk  PMS/ Estrogen dominance/ menopause symptoms  Increased risk of all gynecological cancers  Lower bone density  Raised insulin/ blood sugar imbalances/ diabetes  Irritable Bowel Syndrome  Liver congestion/ gallstones  High cholesterol/ poor cholesterol profile  Weight gain  Fatigue  Infertility  Impotence  Insomnia  Anxiety/ mood swings Lifestyle Changes for Adrenal Stress

The following guidelines explain how to rejuvenate your adrenal glands. These glands are involved in the stress response and we tend to overwork them with our modern lifestyles. According to the American Medical Association, stress is the cause of 80% of disease today and the adrenals are the center for dealing with stress.

Guidelines for Healing the Adrenal Glands

1. Avoid Adrenal Stimulants  Concentrated sugars  Caffeine (including beverages that are “decaf”)  Nicotine  Alcohol  Allergic foods  Partially hydrogenated fats (inhibit production of hormones)  Artificial sweeteners (block the production of some adrenal hormones)  Over-exercising  Inadequate sleep

2. Stabilize blood sugar  Do not skip breakfast! You must eat within an hour of waking up, even if it’s something small.  Lower your carb intake until sugar cravings or sleepiness after meals end (typically 60-80 grams of carbs per day).  Eat fish for Omega 3 fatty acids (this is a must).  Eat a high-quality protein, fat-based breakfast.  Eat every 2-3 hours. Do not wait until you are hungry.  Snack with low glycemic index foods (foods that will not make your blood rapidly increase) such as nuts and nut butters, seeds, and hard-boiled eggs.  Avoid all fruit juice (including smoothies), carrot juice, and most fruit.  Never eat high-glycemic foods (containing lots of sugar) without a source of protein/fat.  Eat a well-balanced diet consisting of vegetables, meat, and reduced carbs.

3. Exercise in the Aerobic Heart Range At least 20 minutes, 4 times a week: walking, biking, easy jogging, etc. At this level, you should be able to have a conversation while you exercise. You should also be able to continue the exercise for a long time.

4. Relaxation or Meditation (We have additional literature on this – please ask.)