The Value of Diet and Supplements on Adrenal Fatigue and Stress.

Helpful Adrenal supplements:

Fish oil – its secret power are omega-3 fatty acids.

Rhodiola rosea is a herb growing in cold conditions of Russia and Asia. It’s natural and know as an adaptogen, which means it helps the body resist the stress that is being experienced.

Melatonin is a natural hormone known for being produced during the night, while we sleep. It regulates the sleep-wake cycle and it’s crucial to our health. Its deficiency causes stress and depression.

Glycine is an amino acid used for the creation of proteins. Proteins are one of our most essential structural molecules. Taking 3 grams of glycine was proven to better the quality of night’s sleep, reduce tiredness and daytime sleepiness.

Ashwagandha is a herb originating from India, it’s been used medically for a long time. It lowers cortisol levels and reduces stress, anxiety and depression.

L-theanine is an amino acid from tea leaves. It helps stress reduction and relaxation.

B complex vitamins contain all B vitamins. They are inside of grains, eggs, meat and dairy products. Supplements containing a high percentage of B vitamins were proven to reduce stress and improve mood.

Kava derives from South Pacific Islands. It’s a shrub which contains kavalactones, famous for their stress-reducing qualities. It can be taken daily for 4-8 weeks, the dosage is 120-280 mg.

The best adrenal fatigue and stress supplement we have tested is from Complete Life Nutrition. Their product is called Adrenal Balance. It has a good balance of the things needed to balance adrenal stress and fatigue.

Apart from these helpful supplements, there are certain relaxation techniques that have been approved by experts and many users.

Deep breathing – it should come from the abdomen and it’s a great way to relax since it can be done anywhere and in any situation.

Progressive muscle relaxation – it means flexing and relaxing different muscle groups of the body. The psyche relaxes along with the body. It can be combined with deep breathing.

Body scan meditation – it means focusing on different parts of the body, from the bottom to the top of the body.

Visualization – everyone has a different “happy place”; it’s a place where there are no worries and problems, only positive emotions. The picture should be combined with all of our senses, so it becomes more vivid and relaxing.

Self-massage – let’s be honest, we would all enjoy a massage once in a while! Therefore, why not try it out on ourselves at home?

Mindfulness meditation – Mindfulness is a state of being aware of what’s happening at the moment without thinking about the past or the future, only the ‘now’. Focus easily drifts off to unpleasant thoughts and that’s why mindfulness is important for us. It’s known to reduce stress, depression and other negative feelings.

Rhythmic movement – repetitive movement can help improve health, the ways to do that is through swimming, running dancing, etc.

Yoga – apart from stress-reduction, it improves one’s flexibility and strength. It helps us have greater discipline.

Tai chi – it’s a combination of slow body movements which help clear the mind and relax the body.

In order to start using all of these techniques, there should be a great amount of motivation. It’s hard for us to get motivated, but once you think about how important for your health is to take care of your mind and body, it becomes much easier.

There should be at least 10-20 minutes per day for relaxation using one of the aforementioned techniques. If there is no time for each day, you should try doing it while transporting to work or school something to that effect.

Another great way to stay disciplined is to use apps created just for that. There will always be ups and downs, but it’s important to remember how useful all of this is and to stay on the right track!

In summation, there will always be stress in our lives, there’s no doubt about that; but what we can always do is try to fight it with our minds and bodies.

The world is developing quickly and there are ways to improve our lifestyle like never before. Through supplements, relaxing techniques, exercising and diet to a healthier, stress-free life!

How should we Cope with Stress on a Daily Basis?

In today’s modern world, people are always in a hurry to get things done. Working from 9 till 5 every day is hard, paying bills and juggling a private life, especially with a big family, is no easy task either and yet it must be done – one way or another.

A tough repercussion and the biggest problem of this kind of lifestyle is a large amount of stress. It doesn’t sound like a big deal, but in reality, it can be very dangerous for each individual experiencing it.

It comes in many forms and things that cause stress vary from person to person.

The question poses itself – how does one overcome the overwhelming stress?

Thankfully, it’s not an unsolvable issue. There are different ways of toning down the level of stress, varying from psychological tips to actual substances called stress supplements.

The way our body functions is amazing. It’s very complicated and its organs do their best to try and keep our body healthy.

The organs are connected to the brain which releases certain hormones in order for us to deal with certain situations. One very important organ we have is called the adrenal gland.

The adrenal glands are situated above kidneys. They contain an inner medulla and an outer cortex, which produces steroids.

One of such steroids is a hormone named cortisol – it is very important for us because it helps us cope with the stress. However, too much of a good thing can turn out to be not so good. Cortisol levels can sometimes be very high for a long time, which can cause particular problems to the body.

Adrenal problems can include:

chronic complications – which means there is a risk of high blood pressure, diabetes as well as osteoporosis.

weight gain is a possibility due to body wanting to store fat

hormones are impaired, which means sleeping patterns are also impaired

brain functions can be weakened, for example, the memory is worsened

the body is weaker, and as such more prone to infections

-sometimes, high levels of cortisol can even cause an illness such as Cushing’s disease.

As aforementioned, there are ways the weaken our attacker called stress.

Firstly, it’s important to always have a good night’s sleep. Length, quality and time of sleep influence cortisol.

If one sleeps during the day and not during the night, certain helpful hormones can’t be created and therefore, there is a larger amount of cortisol and a larger amount of stress. This problem mostly influences people who work during the night shift as well as people with health problems such as insomnia.

In order to improve the quality of sleep, you should include exercising in your everyday life, avoid caffeine close to bedtime and not look at a phone/TV screen as well as take the occasional short nap during the day.

Exercising can increase or decrease cortisol, dependent on the intensity. The short-term increase helps prepare the body for rigorous training, while it later decreases during the night.

Having a strong mental state is very important in keeping up with the stress and hopefully lowering it. Stressful thinking is a great help to the increase of cortisol. The cure is to be aware of such thoughts – to work on breathing and lowering heart rate which would be fastened in stressful times.

Another important aspect is being able to relax, which is never easy, but that doesn’t mean it’s impossible.

Friends and family are also very important in being less stressed; the more time you spend with your loved ones, the less stressed out you will be, so the least you could do for others and yourself is to try and maintain healthy relationships.

Another great way to release stress is by getting a pet – there is a reason a dog is considered a man’s best friend.

In the beginning, it was mentioned there were two types of steroids produced by the adrenal glands. The first one was cortisol and the second, more famous one is called adrenaline. Adrenaline is produced in the medulla of the adrenal glands and in neurons of the central nervous system. They are, just like cortisol, released into the bloodstream and their goal is to reach certain organs and have an effect called fight or flight; it means that our body is enduring certain amounts of stress due to our primal instinct, but without the adrenaline the body wouldn’t be able to protect itself.

Key actions adrenaline has an effect on are:

increasing the heart rate and blood pressure, dilation of the pupils, expanding the air passages of the lungs as well as changing the body’s metabolism in order to increase glucose levels in the blood.

Adrenaline is released only in the time of need – during acute stress.

Overproduction of adrenaline is common and the symptoms include:

rapid heartbeat, high blood pressure, anxiety, weight loss and excessive sweating. Rarely, the overproduction of adrenaline causes an adrenal tumor called paraganglioma. Adrenaline deficiency is extremely rare and it’s not considered a medical condition.

The next segment is very important and it is in regard to nutrition.

One of the biggest cortisol triggers is sugar. On the contrary, a few foods benefit you by lowering the amount of cortisol being produced and they are dark chocolate, various fruit, black and green tea and water.