Plus…. two of my favorite brain booster recipes are included at the bottom of the blog
In 1998, Adrenal Fatigue was labeled “The 21st Century Stress Syndrome” by Adrenal Expert Dr James Williams.Today it is a condition that 96% of my clients present with, and often unknowingly.
Our energy and vitality are our most important assets to living, not just a healthy life, but a happy one too. For the passionately driven career men and women who’s definition of ‘success’ includes a sense of meaning, purpose, and personal achievement derived from what they do, then learning how to master their personal energy and vitality is a key ingredient to the “success formula”.
The signs and symptoms of fatigue are varied and can often appear unrelated. A lack of energy, increased anxiety, mood swings and a shorter than normal fuse are just the beginning. When left unaddressed Chronic Fatigue can lead to a host of debilitating disorders and dis-ease within the body such as, leaky gut, irritable bowl syndrome, fungal and parasite infections, fibromyalgia, Addison’s disease, to name but a few.
Learning to listen to your body and being able to read the signs and symptoms early, can help you avoid paying a very high price for your “success” later.
The adrenal glands produce the hormones adrenaline, cortisol and DHEA to protect the body against stress. Adrenal fatigue is diagnosed by measuring the level of the hormone cortisol in your body. While it is normal for cortisol levels to fluctuate throughout the day, people with adrenal fatigue are generally deficient in cortisol in the morning and have excessive levels at night. They will find it hard to get going in the mornings and get their second wind late evening when the body should be winding down. This often leads to working late, even into the early hours because they feel more energised and focused.
If you experience any of the following symptoms on a regular basis then its likely your levels of mental, emotional, or physical stress has exceeded the adrenal glands’ ability to produce cortisol, in which case its time to take stock and do a personal energy audit on your life.
- Moody / depressed / oversensitive / anxious
- Crave carbs – (bread, pasta, ice cream, chocolate, candy, alcohol)
- Unrested on waking up
- Short term memory loss / forgetfulness
- Low libido
- Increased susceptibility to infection, cold, flu
- Night sweats
- Weight gain or loss
- Low blood pressure
- Muscle or joint pain or inflammation
- Swollen or tender Lymph nodes
- Increased sensitivity to chemicals, perfumes and odors
Finding relief from and eliminating any of these symptoms don’t have to be painful, arduous or difficult, it simply requires you to work more consciously with the choices you make in relationship to the 6 foundations of health and ask yourself which area/s do I need to work with to get back on track. Dr Pain only comes knocking when were not listening!
The 6 foundation of health are:
To get you started here are my top 8 ways in 8 days to help you improve your choices across all 6 foundations making it simple and easy for you to get back on track and in control of your health and success today.
Everyday for 5 Days:
1. Think before you drink: Drinking adequate amounts of quality water, up to half your body weight in ounces of simply use the following formula for litres – 0.033x body weight in kg = litres per day. Cut back on caffeine, soda, alcohol and soft drinks as they all elevate your cortisol levels and increase the load on your central nervous system. Try supplementing with herbal teas.
2. Eat right to think right: Reduce your intake of processed and packaged foods. These foods are nutrient deficient and actually rob you of more energy then they actually give you. Eating a variety of fresh pasture fed meats and poultry, fresh wild fish and a range of fresh vegetables, fruits, nuts and seeds will boost your energy and your mood, providing you with the essential brain food needed. Check out my
“Good Food Mood” recipes below!
3. Move right to feel light: We all know the physiological and psychological benefits of exercise. However, ‘exercise’ in most people’s minds means to exert themselves through movement, often at the cost of energy that they don’t have in reserve to give. If by working out and expending energy, you do not feel energised but instead feel further depleted of energy following the initial short-lived adrenal high, then this would be a good indication that a “workin” session is what you need. You can still exercise (move your body) in ways that actually cultivate and build the body’s Chi (energy) supplies by engaging in activities such as restorative yoga, Tai Chi, Qi gong, and walking mediations. The point is to use exercise as a stress management tool to support the cultivation of your health and vitality; not diminish it.
4. Rest to be at your best: Going to sleep by 10 pm and rising by 6 am or with the sun has a positive effect on every system of the body, especially the hormonal system. Remember that your circadian rhythms are governed by the rising and setting of the sun and the moon. The hormones related to physical growth and repair of the body are secreted between the hours of 10 pm and 2 am. The hormones related to mental and emotional repair are secreted between the hours of 2 am and 6 am. If we were able to control or manipulate these rhythms, then we wouldn’t suffer from the effects associated with sleep deprivation but we can’t – ask any mother or shift worker!
For a better night’s sleep, minimise your exposure to bright lights, especially fluorescent lights, for at least 2 hours before bed. Light stimulates cortisol production that needs to be significantly reduced in order for melatonin (the body’s sleep hormone) to be released. If you don’t have dimmer switches, use candles or lamps with low wattage light bulbs. Avoid stimulants like a workout, caffeine, sugar, alcohol, and nicotine or action/thriller movie after 2 pm as they all stimulate an increase in cortisol levels.
5. Mindfulness is kindness (towards your self): Scientific evidence has proven that kindness changes the brain chemistry, opens the heart and strengthens the immune system, and may even be an antidote to depression. We’re actually genetically wired to be kind. In my experience most of us are far more practiced in doing for others before doing for ones self! Sometimes a lack of self worth makes it difficult to focus our energies on showing kindness towards ourselves, so instead we express this natural urge outwardly upon others. This of cause has numerous positive effects on our own health but the balance of giving and doing for others can sometimes tip the scale too far one way and the effects can leave us feeling, tired drained and sometimes even resentful.
I invite you to choose from the list below and even add to the list by creating our own random act of kindness towards yourself.
Mindful Kindness towards self
- Take a long hot Epsom salt bath
- Buy yourself a bunch of your favorite flowers
- Treat yourself to a massage
- Take an afternoon nap
- Spend a Sunday doing what you love the most
- Listen to your favorite music
- Spend an afternoon in nature; by the ocean or in the bush
- Lie under a tree with your favorite book
- Acknowledge your achievements – right them down
- Tell yourself “I love You” again and again, write it on your bathroom mirror!
My Top 2 Brain Booster Recipes from my book Rocket Fuel On A Budget:
Organic Chicken Liver Pate:
It was once consider the number one brain food and was always highly recommended for mums to be, where did all this wisdom go! Now we consider it to be a sinful indulgence but on the contrary its jam packed full of essential nutrients and is on my list of Super Foods for the following reasons: its rich in:
- Iron for healthy blood
- Folate for healthy cell regeneration and protection from heart disease
- B12 for a healthy nervous system
- Vitamin B6 for healthy hormones and protein metabolism
- Vitamin A for healthy eyes, skin and respiratory tract
- Zinc for healthy skin and immune system
- Protein for growth, repair and regeneration
- Choline (amino acid) for healthy nerves and muscles
- Cholesterol (yes cholesterol IS an essential ‘nutrient’, without it there’d be no estrogen, progesterone or testosterone, you’d have leaky cells and you wouldn’t be able to store memories or make myelin which protects your nerves. If your cholesterol is high you need to find out why YOUR liver is producing more than it should. Your liver makes 80% of the cholesterol found in your body, 10% is made in your digestive tract and 5% in your skin. Only 5-10% comes from dietary sources.
- FYI breast milk contains more cholesterol than any other food!! Did Mother Nature get it wrong…I think not!!
500 gr organic chicken livers
1 onion diced
3 slices of bacon (optional)
1 clove of garlic
250r organic butter
100 ml of white wine (optional)
Herbs such as rosemary, thyme, tarragon, or parsley (optional)
- Heat 50 gr butter in pan; add onion garlic and sauté for 1 minute add bacon and livers sauté till opaque. Add herbs if selected. Add white and reduce to just a moist consistency. Let cool.
- Transfer to blender, add remaining butter and blend till smooth.
- Transfer to glass container and refrigerate.
- Additional melted butter can be drizzled over the top to preserve color and help to keep the pate from forming a skin on top.
Try it on toast for breakfast. It also makes a great mid afternoon snack with some raw organic carrot and celery sticks.
Coconut Berry Smoothie:
Photo by Helen Coetzee
1 whole young drinking coconut
(water and pulp)
1 punnet blueberries
1 tablespoon coconut oil
1 egg yolk
1 teaspoon cinnamon
Put all the ingredients in a blending device, and blend until smooth consistency.
For additional smoothie ideas and other delicious recipes you can pick up both of my Amazon Best selling books: “Rocket Fuel On A Budget” and “All Things Coconut” as well as my other e- books: “The Holy Kale of Superfoods”, “Top 10 Holy Kale Smoothie Recipes” and “Top 10 Anti Aging Smoothie Recipes” by clicking here or on the image below to pick up a hard copy or e-books that you can access IMMEDIATELY!
Let me know how your LHI Challenge is progressing and post any question on our Energy Coaching Institute Facebook page and I will answer them personally for you!
Have Fun Feeling Lighter, Healthier and Energetic
As ever, yours in healthy and vitality,
Twice Amazon #1 Best Selling Author and Founder, Energy Coaching Institute