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How to Support Your Adrenals and Feel Less Stressed

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The concept of burnout has been a hot topic recently. With ongoing stress around COVID-19 and the political climate, it’s no wonder so many of us feel overwhelmed. In addition, you may be experiencing stress from work or personal challenges. Understanding how your body reacts to these stressors can help. And it all starts with your adrenals.

Your adrenal glands produce stress hormones like cortisol during times of distress. Now, in the midst of a crisis, this response can be helpful because it increases your heart rate and helps you spring into action. However, if your adrenals are constantly working overtime to produce cortisol — meaning you’re under chronic stress for an extended period of time — long-term fatigue, mood swings, and increased inflammation may follow. These symptoms can have a serious impact on your overall health, potentially leading to diabetes, high blood pressure, or anxiety.

Here are four ways to lower your stress hormones, support your adrenals and feel better:

Hit the pause button

Meditation can have incredibly positive effects on the mind and body. Not only is it known to lower your stress hormones, but it can also decrease your blood pressure and reduce inflammation in the body. The best part? Meditation is for everyone. All you need is an open mind and a relaxing, comfortable spot that’s free of distraction. Before you start, know that there is no right or wrong way to feel during meditation. It’s your practice. Focus on deep inhales and long, slow exhales, and practice consistently. Even just 15 minutes a day can make a positive impact on your adrenal glands and overall well being!

Move slowly and intentionally

Those high intensity interval workouts you’ve been doing may help you feel less stressed, but you could actually be triggering your cortisol levels to spike. HIIT puts our bodies in “fight or flight” mode, causing the adrenals to work overtime. If you can, avoid strenuous workouts and switch to low-impact exercises like yoga and stretching, walking, and lifting light weights. A regular yoga and stretching practice can reduce muscle fatigue, increase blood circulation, and help restore your mind. Or, if you choose to do a combination of walking and light weighted exercises, you will be well on your way to a balanced lifestyle.

Spend time outdoors

As the weather gets warmer, there will be plenty of opportunities to enjoy the outdoors. Hiking, playing tag in the backyard with your grandkids, or doing yard work are a few forms of movements you can do while you soak up some Vitamin D. Best of all, outdoor activity helps reduce stress and anxiety, fight depression, and promote overall wellbeing.

Focus on your diet

You certainly don’t need to detox regularly, but take a good look at how you can improve your diet to support the adrenal glands. Various foods and beverages including caffeine, gluten, alcohol, saturated fats, and processed sugar can irritate the body— leading to an imbalance. Try introducing more anti-inflammatory foods that are high in antioxidants, like broccoli, kale, grapefruit, avocados, and cauliflower to help lower stress and support your adrenals.

 

Ready to bring balance and vitality back into your life? Connect with us online or text us at (901) 312-7899.

Concerned About Your Vitamin and Nutrient Intake? Here Are 6 Supplements That Can Help

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Even the healthiest of diets can lack the vitamins and nutrients your body needs. And as we age, it becomes more important to get the right amount. That’s what makes supplements so beneficial. But as you navigate the flu season amid the COVID-19 pandemic, it can be difficult to know which to prioritize. What brands are reliable? What dosage should you take? How do you avoid added fillers and harmful ingredients?

Before you head to the store — whether it be online or in-person — read through our list of recommendations to guide you along the way. As always, consult with your primary care physician or nutritionist before starting a new supplement. Above all else, it’s important to choose supplements with safe ingredients.

Supplement #1: Vitamin D

One of the key ways to build and maintain healthy bones lies in our bodies ability to absorb calcium, which isn’t easy without vitamin D. While it may seem like we get plenty of exposure to vitamin D through sunlight, it’s actually one of the most common deficiencies in the world. Among its many benefits, vitamin D supports your immune system, which has never been more important.

Supplement #2: Vitamin K2

Unfamiliar with vitamin K2? You’re not alone. Like vitamin D, this nutrient can play a role in maintaining strong bones by metabolizing calcium. Beyond that though, it is a key component in preventing blood clots and improving your heart health.

Supplement #3: Probiotics

Do you experience gastrointestinal symptoms like bloating, gas, constipation or diarrhea? Evaluating your gut may help you find the root problem. Probiotics are a great way to balance the bacteria in your digestive tract and are especially important if you struggle with any of the symptoms mentioned above. Some brands of yogurt and kombucha have added probiotics to their list of ingredients, but if you don’t consume these products on a daily basis, a supplement may be helpful. Probiotics also support your immune system, helping you fight off illnesses quicker.

Supplement #4: Fish Oil

Unless you eat foods like salmon or tuna a couple of times a week, you likely aren’t getting enough omega-3 fatty acids in your diet. One of the many benefits of taking a fish oil supplement is its ability to reduce the risk of heart disease or manage the symptoms if you’ve already been diagnosed. In addition, it can aid in managing depression, Alzheimer’s, high cholesterol, and even arthritis.

Supplement #5: Turmeric/curcumin

The famous spice that gives curry its yellow coloring isn’t just flavorful. The power of this herb has the potential to prevent issues like heart disease and Alzheimer’s. And when added to your daily routine, it serves as an antioxidant that can reduce inflammation. So as we head into the winter months when inflammation in the body is typically high, a turmeric supplement can do just the trick.

Supplement #6: Coenzyme Q10/Ubiquinol

Like many nutrients, our bodies naturally produce Coenzyme Q10, which acts as an antioxidant. But as we age, it’s common for these levels to decrease. It may not be a quick fix, but taking this supplement over time can help with fatigue by replenishing cellular energy. It also has the potential to improve diabetes and reduce migraines. 

If you’re over the age of 50, there are several other supplements you may want to consider taking. Always consult with your primary care physician or nutritionist with any questions before starting a new supplement.

Ready to bring balance and vitality back into your life? Connect with us online or text us at (901) 312-7899.

3 Tips to Improve Your Gut Health and Feel Your Best

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Bloating. Heartburn. Gas. If you’ve ever experienced digestive issues, you know how frustrating the symptoms can be. The good news is that making a few adjustments to your lifestyle can improve your gut health and get you back to feeling your best.

Tip #1: Evaluate your diet for potential food sensitivities

When it comes to gut issues, the phrase “everything in moderation” doesn’t always apply. Food sensitivities may be your body’s way of telling you something is off and eliminating certain things from your diet can make all the difference. Caffeine, gluten, alcohol, saturated fats, and processed sugar irritate the gut and can lead to symptoms like bloat, gas or cramping. These digestive problems are no fun and if left untreated can lead to a myriad of health issues. To figure out the root cause of your digestive issues, you may want to try eliminating inflammatory foods from your diet for several months.

Once you notice a change in your symptoms, slowly reintroduce one food at a time to find the culprit. It’s always beneficial to eat more anti-inflammatory foods like broccoli, kale, grapefruit, avocados, and cauliflower. Another thing we don’t always get enough of is fiber, which keeps the digestive system clean and healthy by easing bowel movements. Treat these lifestyle changes as an opportunity to kickstart healthy eating. If you need ideas, take advantage of meal delivery services or scroll through Pinterest for quick and easy recipes.

Tip #2: Manage your stress levels

There’s a reason why you may get a headache or experience high blood pressure when you’re stressed: The mind and body are incredibly connected. And the gut is no exception. The gastrointestinal tract responds to our emotions by triggering symptoms. That’s why if you feel anxious or angry, you may also feel nauseous. So how can we overcome these roadblocks to achieve optimal health?

  • •Movement and meditation are the perfect pair when it comes to lowering your stress hormones. To stay committed, add a morning meditation practice and an online yoga class into your daily schedule.
  • If you work inside an office or at home, you may start to feel confined to those four walls. Spending time outdoors can help you recharge, so make it a priority to get some steps in throughout the day or perhaps eat your lunch outside for some vitamin D.
  • Adults should aim to get 6-8 hours of sleep per night, but that’s not always manageable. Practice good sleep hygiene by removing technology from your bedroom. If you feel anxious before bed, make a cup of tea or journal to calm your mind.

Tip #3: Consult with a health care provider

If you’re on a journey to improve your gut health and feel better, getting an expert’s opinion is crucial. Your health care provider can give guidance on next steps — whether that be supplements or a more specific diet. L-glutamine, prebiotics and probiotics are just a few supplements that can support the lifestyle changes you’re already making. A professional can also help uncover underlying issues like SIBO, IBS, and leaky gut. The sooner you find out the root cause of your gut issues, the sooner you can get back to feeling your best.

Ready to bring balance and vitality back into your life? Connect with us online or text us at (901) 312-7899.