Our lives tend to be busy- whether we are busy doing the things we love, or the things we have to - our bodies take a bit of a beating. What happens physiologically in a stressed state, is an adaptation that historically allowed us to handle an immediate threat. Cortisol, the hormone released by our adrenal glands under stress, allows us to maintain focus, stimulates energy, and mobilizes blood sugar stores to supply the muscles with energy. Our daily lives and stresses have the potential to send us into this sympathetic mode otherwise known as fight or flight, chronically. Our bodies are not meant to sustain this level of stress, and because of that we tend to get burned out.
How do we know we’re pushing our bodies too far? As our adrenals struggle to maintain cortisol output, we notice other regular body functions being affected. Our quality of sleep suffers, we experience digestive issues, weight gain, difficulties with memory, weakened immune systems, vulnerable moods, decreased libido, and of course fatigue sets in…to name a few. Our adrenals are being overworked, they are unable to regenerate, and sustain function at the level we are asking them to.
How do we pamper our adrenals with a little TLC?
· Prioritize sleep. Create habits around bedtime that encourage a more restful sleep. Take a hot epsom salt bath before bed- the magnesium in epsom salts help relax muscles and regulate healthy nerve function. If you have a busy mind, make sure to purge your thoughts an hour before bed- clear your mind in whatever way works for you (a walk, journaling, a meditation).
· Be mindful. This may sound like the new tag line in mental health…but it’s for good reason. Recognize Any thought patterns that are agitating or contributing to an anxious mind. Choose what you will allow to affect you. An analogy that worked well for me was looking at our negative thoughts as a waterfall- instead of standing right underneath the waterfall being battered by our thoughts, step behind the downpour and mindfully let thoughts flow past you. My whole body tenses when I’m stressed, so this perspective helps me to relax and let my defenses down. I read about this in Jon Kabat Zinn’s book “Wherever you go, there you are”, GREAT book.
· Cut back on coffee! I know this suggestion is the devil, but coffee pushes the adrenals to produce more cortisol, and further depletes them. (The same is true for other stimulants) Although cutting caffeine is hard to do when you are tired, it will help give your adrenal glands a break, and allow them to regenerate.
· Stabilize blood sugar. Spikes and crashes in blood sugar tax your adrenals to maintain energy. Include adequate proteins and healthy fats in your diet in order to stay satiated for longer, as well as experience more sustainable energy. Regular meals are key in preventing crashes.
· Exercise. We know that exercise is great for releasing stress, and improving circulation throughout the body, but we have to be careful not to do too much. High frequency and intensity workouts can be stressful on the body as well, as they push the adrenals into fight or flight mode. Make sure to listen to your body, and decide what kind of exercise will benefit you most that day.
· Support your body where needed. Stressful states cause our body to use up more of our B vitamins, and anti-oxidants (Vitamin A, C, E, as well as selenium and zinc). We can incorporate herbs such as chamomile, lavender, valerian or passion flower, to help relax the nervous system. Adaptogenic herbs such as maca, rhodiola, and ashwaganda are very helpful in balancing cortisol levels specifically.
The most important thing is being able to recognize the symptoms leading to burn out. The symptoms are your cue to take a look at where you can better support your body. Be selfish! Focus on yourself and taking care of your body, you will thank yourself for it down the road. A rested body and mind are more efficient, and will enable you to maintain productivity for longer.