肾上腺疲劳:这些是体征和症状

Adrenal fatigue is fast becoming the stress syndrome of the 21st century. With our busy lives, poor sleep patterns and trying to get ahead, it can be exhausting! We’re exhausted, and so are our adrenals.

Adrenal fatigue occurs when our adrenals have been over stimulated to a point of exhaustion. It happens when the body has been under high stress for a long period of time. The root cause of adrenal fatigue may be mental, spiritual, emotional, chemical, dietary or a combination of many things.

Our adrenal glands are small heart shaped glands that sit above the kidneys and are part of the endocrine system. These little glands, although small in shape and size, are involved in over 50 hormones and are essential for life. The outer part of our adrenals, the adrenal cortex, produces cortisol, which is vital for our metabolism, and our fight or flight response. Aldosterone helps regulate blood pressure; that’s why those who may be suffering can often have lower than normal blood pressure.

体征和症状

有一组组成肾上腺疲劳的体征和症状:

• Exhaustion, even after a full night sleep, for no apparent reason. Often leading us to reach for stimulants like caffeine to get us through the day.
• Constant cravings for sugar and carbohydrates especially in the afternoon. These cravings occur as our bodies use sodium when we are stressed (one of the minerals that get chewed up easily).
• A weak immune system, feeling like you’re always getting colds and flus and taking longer to recover from them. This happens because cortisol has an anti-inflammatory effect that helps to regulate your immune system. When we are inflamed, it can mean that our bodies are fighting an infection, and with cortisol being diminished, it’s not there to help as much.
• Feeling either tired or wired at night - this can occur as a result of higher cortisol at night time.
• Being irritable with an inability to deal with stress.
• Weight gain, especially around the abdominal area.

如果你有上述任何症状,并且感觉自己有一段时间没有感觉,最好接受医学专家的检查,以及给予你的肾上腺一些爱和照顾这些指南。

生活方式因素

肾上腺疲劳从字面上说,我们的身体说'够了'。在生活中避免压力是很困难的,但是处理压力,从承诺中退后一步,花更多的时间照顾自己是管理肾上腺疲劳的最好方法。

这方面的一些示例可能包括:

• 限制屏幕和社交媒体的一般时间
• 享受洗浴
• 看书
• 在大自然中散步
• 与家人和朋友在一起时在场

饮食因素

饮食对于对抗肾上腺疲劳极为重要。我们需要用最好的食物来滋养我们的身体,让我们的身体愈合。

确保在你的饮食中加入大量的新鲜蔬菜、低脂肪蛋白质和大量的好脂肪。这也是一个艰难的,但尽量限制所有的咖啡因和兴奋剂,以及任何可能影响肝脏,如酒精。

运动

在肾上腺疲劳恢复的任何阶段,锻炼是最重要的,然而在一个更恢复的水平。享受温和的练习,如瑜伽,普拉提或户外散步,以确保你不再通过做剧烈运动来进一步耗尽肾上腺。

这一切都是关于倾听你的身体,并符合它的需求。

补充和草本内含物

有许多营养物质和矿物质在肾上腺疲劳期间耗尽。

• 维生素C、B6、锌和镁在肾上腺疲劳或压力状态下的恢复过程中发挥着重要作用。它们都有助于肾上腺制造激素。含有这些营养素的优质复合维生素也有助于减轻症状的严重程度。
• Adding herbs into your healing regime can be very beneficial. Herbs such as Siberian Ginseng, Chinese Ginseng, Rhodiola and Ashwagandha are all little helpers when it comes to adrenal health. These herbs are all adaptogenic, and help you cope with stress.

This article was originally published by Jess Blair on My Body & Soul.