Stress Reduction for Adrenal Fatigue
When we experience Adrenal Fatique it is important to look at our diet but also how we combat stress in our lives.
In a recent workshop I offered in conjunction with Niamh Burke Nutrition we discussed diet & stress reduction techniques. To combat adrenal exhaustion, we need to do things that turn off the adrenal hormones and promotes the secretion of anabolic hormones such as growth hormone. Here is a synopnis of how we can improve our adrenal fatigue symptoms with stress reduction techniques such as Yoga, Breathwork & Essential Oils.
Gentle Yoga/Restorative Yoga:
There are many different types of Yoga and the most beneficial to adrenal fatigue clients is gentle Hatha Yoga or Restorative Yoga as strenous Yoga will stimulate the adrenal glands. The 3 most common postures suggested to practice when dealing with adrenal fatigue are:
1.Legs against the wall pose(Legs up against wall)-Pelvis elevated on a blanket. If legs get tired, you can cross your legs,with knees near to wall. This stimulates blood pressure sensors in the neck and upper chest, reduces heart rate and relaxes blood vessels, amongst other things.
2. Corpse Pose(Lying on back with feet and arms spread out)-Breathe slowly in and out, putting emphasis on exhalation. This slows heart rate and calms the mind.
3. Supported easy Pose (forehead and arms resting on a padded chair seat)-This releases tensions in the back and neck muscles and is very calming
Deep Breathing/Slow Breathing:
Breathing Exercises can lower your blood pressure, reduce your heart rate and calm your nervous system.
The excellent thing about Breathwork is that it is free and we can do it anywhere. Sometimes we are so busy that we forget that the most beautiful things in life are free and your Breath is one of them. Breathing is a main focus in Yoga so a regular Yoga practice would be beneficial but if you wanted to practice Slow Breathing at home, do the following:
Exercise: Turn off any electrical equipment, close your eyes and focus on your breath going in and out, in your own way, in your own time. Let go of any mind clutter and let the thoughts move on by focusing on your breath going in and out, slowly and steady. Let go on your outbreath, acknowledging the beauty of your breath.Do this for 5 minutes a day or anytime you feel you need to take time out, refocus or relax. Our breath is a fantastic tool that we dont use to relax our body and mind as much as we ought to.
Essential Oil: Slim & Sassy
Diffusing, applying or taking a metabolic oil blend is a great way to help with any adrenal issues or fatique. The Essential Oil I recommend is called Slim & Sassy and is a metabolic blend. It can be applied topically, aromatically and internally as it is made of 100% natural ingredients.(Grapefruit,Lemon,Peppermint,Ginger & Cinnamon)
Benefits of Slim & Sassy:
-It manages hunger feelings
-Promotes healthy metabolism
-Calms your stomach
It can be applied topically(on wrists or area of concern), aromatically( inhale from palms of your hands or diffusing in air) and internally( add 1-2 drops to a glass of water)
See also www.amaraholisticwellbeing.com for further information on Yoga & Aromas and you can contact me on firstname.lastname@example.org anytime!