Personal Trainer and Nutritional Coach
An ongoing series of informational entries
What You Need to Know About Adrenal Fatigue
October 6, 2021
Chances are you have heard of adrenal fatigue, but you may not be quite sure what it is. Understanding this condition is important however, because some experts suggest that 80% of the Western world will be affected by adrenal fatigue at some point in their lives.
The adrenal glands are located above the kidneys and are responsible for secreting more than 50 different hormones that are essential for life. Among these are adrenaline, cortisol, progesterone and testosterone. Because they regulate so many important hormones, their proper function is critical for many functions essential to life such as producing energy, balancing electrolytes and storing fat.
These glands also help you deal with stress. When you are under stress, the adrenal glands engage many different responses in your body to make it easier for you to handle that stress.
But during periods of intense, prolonged stress or chronic illness, the adrenal glands begin functioning below the level needed to maintain health and well-being in the body. They still function but at less than optimal levels. The result is adrenal fatigue.
Symptoms of Adrenal Fatigue
There are some symptoms that are common among people who are suffering from adrenal fatigue. These include:
• Feeling tired for no reason
• Craving salty or sweet snacks
• Morning fatigue
• Mid-afternoon sleepiness
• Increased energy in the late afternoon
• Decreased sex drive
• Mild Depression
• Weight gain, especially around the waist
• Low body temperature
If you are experiencing these symptoms, you may be suffering from adrenal fatigue.
Treatment for adrenal fatigue focuses on making changes to your lifestyle and diet. If you have minor adrenal fatigue, you can expect to be better within 6-9 months. Moderate to severe adrenal fatigue can take between 12-24 months to heal, and severe cases can take even longer.
Stress: One of the first things you should do is reduce the stress in your life. This may mean clearing your schedule, reworking some relationships or learning time management skills. In order for your adrenal glands to heal, the demands placed on them should be lightened.
Sleep: Sufficient sleep is also important. The main repair work on your adrenal glands takes place between 10 pm and 1 am. If you are prone to late nights, consider training your body to go to bed earlier. It is also a good idea to reduce or eliminate caffeine from your diet in order to help you sleep more soundly.
Exercise: Adrenal fatigue can also be helped by exercise. Exercise regulates cortisol, relieves depression and increases blood flow. Each of these benefits will contribute to your recovery. Try to exercise at least 20 to 30 minutes each day.
Supplements: Finally, adding supplements to your diet can speed healing of adrenal fatigue. Calcium, magnesium, vitamin C, E, and B complex are recommended. Also try to avoid ‘junk’ food as much as possible. Rather, add plenty of fresh fruits and vegetables to your diet.
If you suspect you are suffering from adrenal fatigue, don’t be discouraged. You can start the recovery process by making the above changes to your diet and lifestyle.
Commit to be Fit
May 9, 2021
Fitness starts in your mind. Ask any athlete or fit person what the number one secret is to his success at fitness, and he will tell you it is commitment.
Commitment means that you are in it for the long haul. Commitment rises above bad days, hectic schedules and volatile emotions. Commitment hangs in there when you don’t want to do it, when you don’t feel like doing it and when you don’t have time to do it.
True commitment doesn’t depend on how you feel. It depends on your integrity and on living for the purpose you have set for yourself.
Are you committed to get fit?
No Weekend Warriors
Committing to be fit eliminates the weekend warrior syndrome. You may know a weekend warrior. He is the person who does little physical exercise during the week, but when the weekend arrives, he blasts out of the gate like a stallion on Derby Day. In a desperate attempt to make up for his sedentary behavior all week, he goes to the gym or hits the pavement, pushing himself to the limit.
The result, however, is not what he expects.
He will likely end up with an injury, because his muscles, tendons and joints are not conditioned for the intensity of his exercise.
But he is also not getting in shape, because he is not committed. Physical fitness depends on consistency. And consistency requires commitment. It takes consistent, near-daily exercise to cause your body to make the changes that bring about fitness. For example, your joints and tendons will strengthen, your aerobic base will improve as your body becomes more efficient at utilizing oxygen and ridding itself of carbon dioxide, and your endurance will increase.
In fact, that you do something consistently is as important, or maybe even more important, than what you actually do. Even if you are just doing low intensity walking, doing it every day is infinitely better than doing something more strenuous only occasionally.
But the real rewards come when you not only commit to intense workouts, but you also commit to being consistent with those workouts.
In order to get fit, you do not need expensive clothes, fancy home-gym equipment or a complicated workout plan.
What you need is commitment. If you are committed, the rest of the pieces will fall into place.
You can start today. Don’t overthink this. Just start, and commit to doing something every single day.