05 Apr

Adrenal Dysfunction – Lifestyle – Part 3

George Ezra Usher Hall

George Ezra Usher Hall

Is Lifestyle Important?

I was lucky enough to see George Ezra at the weekend live in the Usher Hall, Edinburgh. His new album Staying at Tamara’s (I highly recommend) is about ‘daydreaming and escapism’. The final part of the adrenal dysfunction focuses on that. Escape doesn’t have to be a holiday, you can escape to your bath, bed or for a walk in nature. Daydreaming is something we all should do a little more of. Ezra says his creativity happens when he is away from home. Holidays can do this for us. I always come back from holiday with fresh ideas. Perhaps because I have relaxed and refreshed my adrenals, so apart from a holiday what else can you do?

  • Take time out for yourself every day. Read, have a bath, exercise, bake something, knit, dance, sing – whatever it is just do it!
  • Treat yourself – indulge in your favourite movie or box set. Buy yourself a nice candle or favourite bar of dark chocolate. Go out with a friend for a walk, even cooking yourself your favourite meal.
  • Try breathing exercises. Doesn’t have to be candles burning sitting cross legged. Simply breathe in for 4 and out for 4, then in for 4 out for 6, in for 4 and out for 8 – build up to this if it is difficult, for 3-5 minutes every day. You’re in breath activates the flight or fight part of the nervous system and the out breath activates the relaxed response, so if you can focus longer on the outbreath then this will activate a relaxed feeling.
  • Green tea may be supportive as it contains an amino acid called l-theanine, that helps make a brain chemical that makes you feel relaxed. It is also rich in antioxidants. Try adding a slice of lemon helps you absorb these wonderful properties even more.
  • Exercise is an interesting one when addressing adrenals. Over exercising may make symptoms worse. However activity in some form may help. Walking, gentle swimming, stretching, yoga and Pilates are all examples of exercise that may be helpful. Start slowly. If you are already doing HIIT 3 times a week or running, cycling excessively, try reducing or even stopping for 2-3 weeks. It could make a huge difference to your performance and the way you feel.
  • Sleep is important and optimising it may really support the stress response. Find ways to help with sleep. Read more here.
  • Try meditation – Calm or Insight Timer Apps are useful if it is new to you.
  • Change one thing at a time and make the change doable.
Specific  Nutrients
  • Adaptogens may be helpful and I have a useful blog on this here.
  • Magnesium is involved in the relaxation of muscles and nerves it is also needed to make stress hormones. Epsom Salts are high in magnesium and research shows it can be absorbed well through the skin.
  • Vitamin C – is highly concentrated in the adrenal glands. It is needed with magnesium and Vitamin B5 for the production of cortisol. You do not need huge levels of it and best to take throughout the day so you have a continual dose.
  • B vitamins are needed for adrenal function. B5 is particular stands out as needed to make glucose into energy. B vitamins are best taken together as they work in synergy. However B vitamins also give you energy and may for some be too stimulating, some people may need a lower dose.
Testing

The Adrenal Stress Index is a salivary test that will measure stress hormones and their pattern throughout the day. It will show if they are out of kilter, this may help with discipline to make changes. More information here.

In essence slow down, take care and love yourself, in the words of Ezra from Pretty Shining People “Don’t we all need love. The answer is easy”.

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