Many of us are tired of feeling tired these days. When stress continues to gradually dawn upon us, getting through the day can be incredibly hard, without enough energy to be as productive as we would like to be. Unfortunately, your adrenals might be taking a toll on your body, due to numerous factors, be it environmental, your lifestyle, or unhealthy food choices. As a result, you can feel burned out and suffering from all other bothersome signs and symptoms.
However, we do not need to fret too much anymore. All thanks to various natural remedies and holistic healing practices that have proven to be beneficial throughout time.
What Can I Do to Overcome Adrenal Fatigue?
There are various ways to ease our adrenal fatigue and a few of the practices are for example: drinking lukewarm water with lemon and Himalayan sea salt in the morning, nettle or licorice tea, or using cucumbers, bananas, lemon, limes, and celery. All of these are good for the kidneys, which according to Ayurveda and Traditional Chinese Medicine, are the same meridian as the adrenals. More than these foods, you can give the following practices a try:
Yoga allows your body to slow down and focus on your breathing. This relaxes your body and permits it to enter the ‘rest and digest’ mode. There are various poses that can remove you from your fight or flight mode and ease in relaxation and activate the parasympathetic nervous system. These poses are:
- Balasana (Child’s Pose) – On your mat, initially move into a kneeling position, and then place the top of your feet flat on the ground, and your big toes touching. Keep your knees apart, about the width of your mat, then sit back on your heels. Hold this position as you slowly bring your chest forward and rest your forehead onto the mat. You may also do this, while keeping your knees together and arms beside your body. Hold this pose, along with deep breathing, for about 3 to 10 minutes.
- Supta Baddha Konasana (Reclining Cobbler’s Pose) – Start by sitting upright and keep the soles of your feet closely together then place your your knees apart. Then slowly recline your body on the mat, keeping your spine down on the floor. Your hands may be placed on your side, while your palms are facing up. You may also, put one hand on your heart and one on your stomach. Whilst staying in this position, focus on deep breathing, for 3 to 10 minutes. This pose can help you with your breathing and activates and supports your parasympathetic nervous system.
- Viparita Karani (Legs Up the Wall Pose) – Lie down on your mat and put up your legs straight against the wall. Keeping your bottom as close to the wall as possible. Once you have settled down and feel comfortable, mind your breathing and try to relax as you feel the shift in your blood flow. This position enables your heart to go slower, stimulate blood pressure sensors, and slows down the brain waves.
- Savasana (Corpse Pose) – This pose is simple. First, you lie down on your back, then you bring your legs apart (a bit wider than your hips). Keep your feet relaxed and have your arms positioned by your side near your hips, whilst your palms are facing up. Relax your face, your tongue, close your eyes and focus on your breathing. Stay in this position for about 10 minutes. In any case of back pain, you may put a blanket or pillow under your knees for relief.
Yoga also promotes joint mobility and improves posture and blood flow, especially to your adrenals.
Grounding, also known as Earthing, is a direct contact with the surface of the earth and just learning to appreciate nature itself. It helps reducing the effects of electromagnetic frequencies (EMFs) that we get from exposure to our mobile phones, computers, power lines, etc. EMF exposure increases the stress on our body and changes neurotransmitter functions. Moreover, grounding also enables your body to improve its body and organ functions, increases our energy, lessens inflammation, and improves sleep.
In this practice, nature is basically our source of adrenal healing and works in simple ways. One of which is going outside and simply letting the sun touch our skin. The sunlight is needed for activation of Vitamin D3 which is essential for the brain. Additionally, we breathe in fresh air that the plants, trees, and vegetation produce. Going for a walk barefoot is also another way to do this, especially during warmer seasons. It allows the earth’s energy to pass through from our feet into our entire body. You can also swim in bodies of waters like in the ocean, rivers, or lakes! Taking naps or reading under the shade of a tree is also one way grounding can be done.
Effective Adaptogenic Herbs
- Rhodiola. As one of the beneficial adaptogenic herbs, Rhodiola is specifically good for supporting your mental health and emotional health. It has the ability to combat effects of too much adrenaline, improve the blood flow in the brain, and for managing stress.
- Ashwagandha. This is a popular Ayurvedic herbal remedy known to alleviate stress, anxiety, depression, and improve sleep. It further fights off stress, due to its ability to prevent the adrenals to continuously produce cortisol and ascorbic acid. Other benefits you can gain from this helpful herb are; it strengthens the immune system, lowers blood pressure, enhances endurance and vitality.
- Astragalus. This particular adaptogen is rich in protein, calcium, magnesium, silica, iron, and vitamins, which are all essential for reinforcing the body with its needed nutrients to fight off stress and its effects. Astragalus also helps strengthening the nervous system, regulate hormones, and helpful as an antidepressant and an anxiolytic.
- Eleuthero. Also known as Siberian ginseng, this is specifically good for the mind and body to perform its functions well and to protect us against stress. It is also capable of lowering blood pressure, supporting memory, concentration, and adrenal function.
There are a number of symptoms we can suffer from, when we have adrenal fatigue. Fortunately, essential oils have been known to treat wide-ranging ailments and adrenal fatigue is not an exception. The following herbal essential oils are known to be helpful to alleviate stress and other conditions.
- Lavender. Also known as the ‘Universal Oil,’ is a well-known essential oil that relieves stress, anxiety, restlessness and is even helpful for enhancing short-term memory. Studies also revealed that it is effective in aiding hair loss, appetite loss, nausea, and pain. Lavender oil is safe to apply to the skin and one of the best ways to use this is applying a few drops to your hands then gently rub it into the temples.
- Vanilla. Memorial Sloan-Ketting Cancer Center conducted research on the effects of vanilla oil. According to this study, it can be said that vanilla; effectively reduces anxiety after breathing the scent. Anxiety is one of the symptoms you can experience when suffering from adrenal fatigue, thus using essential oils that can be helpful to ease anxiety may be necessary. Drops of vanilla oil can be added to bath water or combine it with a carrier oil, then rub it into the temples to promote relaxation.
- Rose. In 2009, the Natural Product Communications published a study stating the effects of rose oil on the research group. According to the study, the people felt feelings of calmness and relaxation, experienced lower blood pressure and improved breathing rate. The Pharmacology, Biochemistry, and Behavior Journals also conducted research on other effects of rose oil and it revealed that it lessened anxiety when inhaling the aromatic oil. For application, a few drops in the bath water will do, but it can also be applied to the skin when diluted with oil.
- Lemon Balm. During the Middle Age, lemon balm is known to be widely used as a medicinal herb. It can help in reducing anxiety, and has also shown antiseptic qualities that can be beneficial to our body. It can be diluted with a carrier oil, then apply and rub into your hands and while inhaling its aroma.
- Chamomile. Aside from being a popular calming tea, chamomile oil is also helpful for anxiety, skin ailments, and paranoia. It has a sweet apple scent that can be mixed with your bath water.
- Rosemary. This essential oil has a number of great uses, ranging from treating digestive problems, blood circulation, dandruff, pain relief, and as a disinfectant. In 2007, a study found out that the rosemary essential oil can help decrease cortisol levels, which in return helps to relieve stress. Moreover, rosemary essential oil can also help strengthen our immune system.
- Frankincense. Frankincense has been widely used for centuries, as a medicinal herb and is known to be a good sedative as well. Its aroma can help alleviate anxiety, anger, stress, respiratory conditions, and skin problems. It can be applied directly to the skin or inhaled when using a diffuser.
Other ways essential oils can be used include dissolving them in a warm compress, spraying it on your pillow or handkerchief, or when using an oil diffuser. However, it is important to ask for a professional advice since essential oils are quite strong and should be used in the right manner. Moreover, pregnant women should avoid using essential oils and/or consult an their health adviser. There are only a few essential oils which are safe for pregnant women.