How to Beat Adrenal Fatigue in Bali

Have you had moments where you feel burnt out? Do you feel tired but wired? That’s totally me right now…. Running a kickass business with my partner, parenting 2 kids, and juggling other ventures I am happy BUT feeling SUPER TIRED, drained and a bit foggy! #brainfogtothemax

I am sure there are many of you that can empathize, right!?🙋🏽



So I have been researching. I have suspected adrenal fatigue for a while as this is not the first time I have felt like this. I have actually has it before when I was a Personal Trainer & Fitness Instructor. It’s one of the reasons I stopped working in the fitness world! So right now I have the familiar fuzzy brain back, not sleeping well, feeling anxiety and just super pooped to the max…more than I should be! It's time to get to the root of the problem!


SO, WHAT ACTUALLY IS ADRENAL FATIGUE?

Adrenal fatigue is the disruption of your adrenal glands' ability to make cortisol in the right amounts at the right times in response to stress. The adrenals coordinate nearly every hormone in your body, and sit ontop of your kidneys.

The Three Stages Of Adrenal Fatigue

Where are you at?

Stage 1: Wired and tired This stage is characterized by high cortisol levels, especially at night, leading to insomnia, insulin resistance and abdominal weight gain. Feel energized but edgy.

Stage 2: Stressed and tired In this stage, all of the above + early morning wakes (often around 3am – that and the baby waking at 5am is a major mood buster) with some cortisol peaks throughout the day but general low energy.

Stage 3: Burnout This stage is characterized by all of Stage 1 BUT full exhaustion regardless of hours slept, a flat cortisol curve, and in some cases low DHEA and thyroid hormone levels.


THE FASTRACK TO GET YOURSELF BACK:

1. Flood the adrenals with B vitamins.

B vitamins (B5 and B6 in particular) are food for the adrenals and can be low in a high-fat, low-carb diet. B12 and folate also help with energy production. I have found the best way to nip this in the bud is a Vitamin B injection – yes, this is the one that has to go in your glute muscle!

Book in to get yours ASAP at Bali Natural Healing on Batu Bolong, or from Dr Ristie in Canggu.


2. Follow the adrenal diet.

This means:

  • getting rid of foods that cause inflammation or that you are sensitive to

  • eating lots of brightly colored vegetables (hello – we have healthy happy hour every Tues & Thurs at the store!) BODYHACK: Our Frozen Wheatgrass is a super fast & way to add greens to your day if you cant be bothered chopping up 1kg of veggies!

  • eating lean clean protein like chicken breast, white fish and non GMO tempeh, broccoli & spirulina

  • eating whole grain gluten-free carbs.

  • Organic where possible and fresh!

  • AND ….sorry BUT carb restriction has no place in the adrenal diet. It will just stress you out more. (I have no issue here lol #ilovechiapudding)

2. Go to bed early & limit screen time 2hrs before bed.

Getting to bed before 11pm is a must in any stage of adrenal fatigue. Many people get a second cortisol surge after 11pm, which further disrupts sleep patterns. THIS is me, for sure!! Also looking at a screen is like looking into the sun and tells ur body its daytime when its NOT. SO get all your social media and computer work done BEFORE 8pm - eeek #10pmbedtimechallenge


4. Cool inflammation.

Using omega-3 fatty acids, curcumin, and vitamin C supplements will lower your inflammation levels & allow your adrenals to recover. We have awesome C supplements in store OR you can get vitamin injections also at Bali Natural Healing on Batu Bolong. Jamu is an awesome traditional Indonesian anti inflammatory drink!


5. Replace important nutrients.

Vitamin D, selenium, magnesium and zinc are all important for proper thyroid function and adrenal function. We have all at the store and you might wanna try our magnesium spray or Sukime natural magnesium deodorant which I find works a treat!


6. Focus on hydration.

Dehydration is also a hallmark of adrenal fatigue. BODYHACK: add fresh lemon juice or Himalayan sea salt to your water to help your cells absorb more water.


7. Use adaptogenic herbs.

These herbs can include: licorice root, ashwagandha and rehmannia, and many more. Check out our yummy Cacau Ashwaganha Turmeric Latte by Daun


8. Build rest into your day.

Replace high intensity with low intensity. Replace your Crossfit or mega booty barre with a gentle Yoga only a few times a week. And more rest breaks daily just to chill for 20mins or so. High intensity workouts are not what you need right now, they will deplete you even further. Give yourself some time – approx. 6 weeks, to get back on track.


9. Change your perspective.

Does everything need to actually be so perfect? Do you really need to fit in a workout a day + write a blog + make handmade organic pasta from scratch + be a super-parent & do all of your social media whilst also all whilst running a business? Do yourself a favour: Order GoFood and CHILL for a bit!

Lower your expectations and enjoy the life your are living on this island 🌴

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