Are you fatigued and tired?

Chronic fatigue is a common complaint of many people. It is also known as ‘adrenal fatigue’. However, a better term to describe this condition is known as HPA axis dysregulation (HPA-D). Symptoms of this condition include; sleep disturbances, poor tolerance to physical activity, weak functioning immune system and brain fog.

There is a huge disparity between our genetic material and modern life. This mismatch is the main cause of many mainstream chronic diseases. We often focus on our diet to solve this mismatch but there is another factor that is equally important- our stress-response system.

Today I will share with you how to improve your adrenal health and normalise the hypothalamic-pituitary-adrenal (HPA) axis? To cultivate a healthy stress response and also become more resilient to the effects of stress.

• Having a regular mealtime is extremely crucial in helping to maintain stable blood sugar. By doing this you can set the body up for digestive success by timing meals and snacks and improve your adrenal health and well-being.
• Eat within one hour of waking up. It is ideal to space your meals every 5 to 6 hours in order to help your blood sugar stabilise.
• Avoid snacking before bedtime and from dinner until breakfast. Drink plenty of water before and after your meals, not during them.
• With your meal compositions, it is important that you have good quality fats and unrefined carbohydrates and fibre. Combining the proteins, fats and carbs in each meal will prevent unwanted spikes in your blood sugar.
• Avoid eating carbs on their own. Always pair them with foods that are good sources of proteins and fats. If you are opting for a plant-based diet, ensure your plate is balanced with all the essential food groups.
• Adequate nutrition and specific dietary intervention can facilitate much quicker recovery and also support the adrenals. Ensure you eat locally sourced foods, avoid alcohol, caffeine and tobacco.
• Get plenty of omega three which is great for inflammation and consume a diet consisting of different coloured vegetables. It is important to maintain a lifestyle that is moderate and not to exert ourselves too much. This is vital in recovering from the HPA axis dysfunction.
• Practice mindfulness and meditation for 10 minutes daily. Turn off electronics and reduce screen time at least 1 to 2 hours before bedtime.
• Aim to go to bed around 10.30. longer periods of sleep may be necessary for people with severe adrenal dysfunction.
• Practice regular breathing, walking barefoot on the earth or even lying down on the grass. This is known as earthing, making direct contact with Mother Earth. This simple action helps us to energise by making contact with the earth's delicate electric charge.
• Practice saying no, learn how to prioritise and create healthy boundaries You cannot be productive if you have too much on your plate and spread yourself too thin. Ask for help and delegate when needed.
• Exercise as physical activity will improve the neuroplasticity – our brains' ability to change continuously throughout our life by forming new neural connections.
• Schedule time to spend with friends and family to help reduce due to other daily commitments.
• Schedule in regular self-care- Turkish bath rituals, massages and spa sessions are all beneficial for those who struggle with fatigue and sleep problems.
• In addition to these, you can also take supplements to help support the adrenals and maintain your blood sugar.
• Get a blood test done to check for any deficiency. Vitamin D is one of the most common deficiencies in Australia.
• If you follow a vegan diet, ensure you supplement with flaxseed to help with Omega 3s. This is especially important for brain and eye health and can also help fight inflammation, a common cause of many chronic illnesses.
• A B complex supplement with vitamin C can help with maintaining your blood sugar and is also vital for optimal hormonal health, for proper absorption of Zinc and also for nerve function.
• Vitamin C is great for the adrenals. During a stress response, our Vitamin C stores are depleted so it is recommended to take around 1000 to 2000 mg of Vit C a day.

A key factor in identifying a person’s wellness is their capacity to maintain a healthy response to everyday stressors. Determining what this means for every individual involves not just clinically examining their hormonal influences but also looking at their unique genetic material, environment and life experiences. We are all bio individuals so we operate in different ways, however, following the above tips can guide you in maintaining a healthy response to stress and therefore normalise the HPA axis.

Dr Zara Celik offers Wellness Services and Consultations in Melbourne at Amara Wellness Centre.