Stress and Nutrition
Are you stressed? Take note my 'Type A' and/or perfectionist friends...
As an ambitious career woman and mom, and someone with a 'perfectionist' brain, I know first hand what stress can do to your overall health and vitality and I do not wish this on anyone. !
Without getting into too much detail about my story (you can read about that here), there was a time the thought of walking up the stairs was exhausting to me or taking my son to swimming drained me beyond words. Exercise…that would wipe me out for days. I was dizzy, foggy and scared. Let’s just summarize and say that I was a ‘high functioning mess’ and I didn’t realize the gravity of the situation until it started impacting my ability to get things done...and it was my wake up call.
I thought I had adrenal fatigue. (yay…an answer!) Since then and after much more research and personal healing, I know that adrenal fatigue is more successfully treated with the HPA Axis understanding. Stay with me. I’ll explain.
In our busy, toxic and fast paced world, many women (and men) experience constant levels of stress and never give the body a chance to recover. And here’s thing. Most people don’t realize they are stressed! I sure didn’t! So knowing what your body might react is key.
What can Cause Stress? (cortisol gets secreted by adrenal glands)
Lack of sleep, poor food choices, depriving yourself, driving yourself, loss of a loved one, major life changes, underlying infections, body trauma, major surgery, changes in financial status, chemical exposure, emf, having a baby, job changes, any loss, even having a root canal or dental work!
Daily Habits Matter
What I learned in my quest to regain my health is that stress is cumulative and that by simply managing the stress in the moment, we aren't really addressing the root problem. Making lifestyle changes like doing yoga classes and meditation sessions are helpful as part of a larger healing plan, but these alone will not heal weakened adrenal glands and the complex relationship between the H (Hypothalamus), P (Pituitary Gland) and A (Adrenal Glands). Taking a holistic and individualized approach is key. And just a note, but you want to have strong adrenal glands before you enter peri-menopause or you might be in for a more bumpy ride!
So to clarify: Stress causes an increased overall cortisol output. During chronic stress, changes occur to the neurons in the PVN and other areas in the brain resulting in increased sustained activation of the HPA axis. Long-term stress, however, can result in negative feedback to the HPA axis, resulting in burnout. Whether or not chronic stress results in high or low cortisol output depends on the nature of the threat, the time since onset, and the person's response to the situation.
Symptoms of Stress…is this you?
So, for those of you who find yourself experiencing *odd and unexplained symptoms, I would highly encourage you to read on and learn more about what stress is and how you can take a more proactive approach to dealing with this increasingly common health challenge.
*Odd symptoms = craving salt, wake up exhausted and need stimulants to get going in morning, lack energy, digestive difficulties, food intolerances, low blood pressure, can't handle stress, highly emotional, decreased motivation, weight gain, weight loss, hair loss, etc.
If you are not sure if you have adrenal fatigue, try this questionnaire and then let me know how you score!
Here are some general ideas to get you started with supporting your adrenals.
1. Rest until 7:00 am. Your adrenal glands regenerate between 6:00 and 7:00 am every morning...give those glands a chance to do their work by staying horizontal to 7:00 am as often as possible.
2. Eat at the right times to support your adrenal glands. Skip your coffee and try a high protein breakfast before 10:00 am. You need to replenish your waning glycogen (stored blood sugar) supply after the previous night's energy requirements.
Note: if you are not hungry in the morning, it is often due to a congested liver. Eat anyway!
Eat an early lunch (11:00-11:30) and then again between 2:00 and 3:00 pm to sustain you through the cortisol dip that typically occurs between 3:00 and 4:00 pm. Eat your evening meal at around 5:00 or 6:00 pm. Most people experiencing adrenal fatigue feel their best after supper. If you don't feel well, you may be eating the wrong foods for supper. Before bed, have a couple bites of a high quality snack to help get you through the night without any dips in sugar. (panic attacks, sleep disturbances, anxiety reactions, feeling wrecked in morning)
3. Eat a protein with a complex carb for every meal. Do this throughout the day and avoid refined sugar and flour. For example, I always make sure that I have a serving of vegan protein powder at work for when I forget my lunch or for when I am especially hungry.
Here are some other snack ideas:
hard boiled egg
handful of raw nuts and seeds
celery with nut butter
apple with nut butter
veggies and hummus
whole food bar (check that it isn't too high in sugar)
If you are experiencing difficulties digesting protein, (gas, bloating, feeling heavy) which is common in people with adrenal fatigue, consult with our Holistic Nutritionist for suggestions. Many people avoid protein but this aggravates the problem! Avoiding is NOT. THE. ANSWER.
4. Up your salt and lower you potassium intake. Yup, generally when you are adrenally fatigued you have enough potassium but could use more sea salt. It's all about balancing these 2 minerals. Pay attention to your cravings but respond to them in a more healthful way. Instead of chips, try a handful of roasted chic peas. Salt your foods lightly with sea salt. (especially the vegetarians out there because you aren't getting the salts you would normally get from meat)
5. Avoid caffeinated beverages. I know I know, this is a tough sell but caffeine is very hard on your adrenals. Green tea is a better option because it contains high amounts of antioxidants. Or, have you tried Dandy Blend which is what I refer to as my 'fake coffee'. Super delicious with almond milk and a sprinkle of cinnamon and stevia or monk fruit sweetener.
6. Focus on adrenal supporting minerals/vitamins: Magnesium is helpful for stress. End your day with a cup of cal/mag which will help you to calm down and encourage a restful sleep. Have a vitamin C and B food at 3:00 pm to prevent an afternoon crash. Order a Stress and Anxiety menu plan for a targeted approach.
7. Try doTerra essential oils to support your body. Here is my daily routine. Rosemary and Basil diluted in fractionated coconut oil is one of my favourites. I also recommend diluting clove and lime with fractionated coconut oil and massaging it into your vagus nerve. Adaptiv Touch is incredible for balancing cortisol throughout the day. Roll onto pulse points every 4 hours for best results.
Contact Linda Ljucovic for more support here.
This will not go away unless you take a proactive and holistic approach to heal.
Linda Ljucovic, Registered Holistic Nutritionist, Oakville
More Info:
Healthy Habits Video by Linda Ljucovic, Holistic Nutritionist, Oakville
