Do you feel exhausted, tired, nervous, have trouble waking up, can't relax and have difficulty sleeping? Is your best ally coffee or perhaps you resort to consuming sugary foods to “increase your energy”? Do you struggle with maintaining a good mood and feeling motivated? If these questions resonate with you, you surely need to support your adrenal glands and stress response.
In an “ideal” context our energy levels should regulate naturally throughout the day. In the mornings we feel energetic and alert, throughout the day we hope to maintain this energy to face all the activities and when the afternoon arrives we should begin to feel a gradual tiredness until it is time to sleep.
Stress is almost inevitable in our lives. We constantly deal with notifications on our phone, work responsibilities, face family problems, relationship problems or financial worries. At the same time, we would love to achieve balance and be able to make all these factors compatible and the problem is often not the number of factors or sources of stress, but the internal capacity to process them, integrate them and manage this response.
WHAT ARE THE ADRENAL AND WHAT DO THEY DO?
The adrenal glands are small triangular-shaped glands located on top of the kidneys that act as our backup energy system. Its function is to produce hormones such as cortisol, aldosterone, DHEA, androgenic steroids, adrenaline and norepinephrine. Which help regulate our metabolism, immune system, blood pressure, stress response and sleep/wake cycle.
The adrenal glands work closely with the nervous system to respond quickly to changes in life. When we are faced with situations of stress or intense activity, our “Fight or Flight” sympathetic nervous system is activated and the adrenal glands release adrenaline and norepinephrine, which improves alertness, alertness and attention. When this happens, after about 15 to 30 minutes cortisol is released to return to normal. This mechanism does not cause any inconvenience, especially if the stress episode is short-lived and we easily return to a parasympathetic state of “balance, conservation and rest.”
When we are constantly faced with stress and it becomes chronic, it can lead to an imbalance and push our system into a sympathetic response too often, which will not allow us to have adequate periods of rest and repair. Cortisol is a hormone that has a diurnal pattern, meaning it should be at its highest in the morning, making you feel energized when you wake up, and at its lowest at night, so you can have a restful sleep. Unfortunately we can become desensitized to cortisol and alter its function, leading us to struggle to get out of bed in the morning and not be able to sleep at night.
Chronic stress can also impact our fertility, thyroid health, immune function, digestion, and increase inflammation in the body.
WHAT YOU CAN DO
The key to supporting your adrenal glands and reducing the impact of stress on the body is to implement diet and lifestyle measures that help you overcome the stress you face daily.
LIFESTYLE RECOMMENDATIONS
Try to identify what causes you stress: write it down or talk about it.
Train your mind. Learn to live in the present and appreciate the simple things in life. Keeping a virtue journal is an excellent alternative.
Try to implement a good night's sleep routine. Getting a good night's sleep will preserve your energy for the next day and support a host of vital processes.
Increase exposure to natural light during the day (go for a walk, look out the window at work) and reduce exposure to blue light at night (use night mode on your electronic devices or try wearing blue light blocking glasses). blue light).
Try to give yourself time each week to do an activity that you enjoy and that relaxes you. It's especially good to include something that engages the senses, like listening to music or taking a hot bath with essential oils.
Increase daily movement by walking, doing physical activity, practicing yoga or Pilates. Daily movement can affect your mental state, release endorphins and relieve tension.
Try meditation, there are excellent applications available on the internet. You can also try following this simple breathing technique: - Inhale 4 counts - Hold 4 counts - Exhale 4 counts, for at least 5 minutes twice a day.
FOOD RECOMMENDATIONS
Keep your blood sugar level constant to avoid energy drops. Eat balanced meals that provide good levels of proteins, natural fats, fibers and vegetables, but try to provide a lower content of carbohydrates, processed foods and sugars.
Control the consumption of nervous system stimulants. In the mornings she prefers one or two cups of natural grain coffee and opts for herbal teas such as chamomile, lemon balm and rooibos after midday.
Incorporate foods rich in essential fatty acids EPA and DHA such as oily fish (wild salmon, sardines, herring), algae and seeds at least 2 to 3 times a week. If this is not possible, it would be good to include an omega 3 supplement to support the nervous and cognitive systems and regulate inflammation.
Increase green leafy vegetables (spinach, chard, broccoli) rich in folate and magnesium , necessary for energy, nervous system and energy support.
Supports Methylation: Includes food sources rich in vitamin B12 and B6 that primarily include meat and seafood. If you are vegan, we recommend taking a B12 supplement.
Key nutrients:
B vitamins: avocado, whole grains, liver, berries, green leafy vegetables, nuts, eggs, broccoli, cauliflower, daikon radish, mushrooms, salmon, meat, dairy.
Our Nutrisorb methylated B complex delivers balanced doses of B vitamins, ideal for supporting nervous system function and energy.
Magnesium: leafy greens, pumpkin, pumpkin seeds, spinach, chard, sesame seeds, quinoa, black beans, cashews, sunflower seeds, daikon radish, cocoa.
Our Magnesium Phospholipid Complex was specially designed to support sleep quality, relaxation, stress management, cognitive and nervous system.
Vitamin C: citrus fruits, kiwi, mango, papaya, pineapple, strawberries, raspberries, tomatoes, potatoes, cabbage, red pepper, kale, broccoli, chilli, parsley.
Our Liposomal Vitamin C provides vitamin C with optimal absorption, being ideal for those who need to reduce stress, support the level of cortisol in the blood and facilitate the production of serotonin and GABA.
If you require individual advice, you can write to us at nutricion@biocarechile.cl