Tag Archives: cortisol

Mel Collie | Are you always Tired? 2 ways to have more energy.

Are You Tired In The Morning? 2 Ways To Wake Up With More Energy

Adrenal Fatigue is common, what is it and how can you overcome it?
Adrenal Fatigue is common, what is it and how can you overcome it?

Do you find it hard to get up in the morning, then find that later in the day you do wake up and then cant get to sleep? Do you have anxiety and crave salty and sweet foods?  If you have ever heard of adrenal fatigue, you aren’t alone. Its something I notice when I’m tired  & over stressed, so, this is what adrenal fatigue is and a couple of simple things you can do to overcome it.

What are adrenal glands? They sit on top of the kidneys, and secrete different hormones, one you may have heard about it Cortisol.

Theres a cascade of hormones that trigger this though, before the Cortisol is released.

This is the science bit – Your Hypothalmus (part of the brain) secretes a chemical corticotrophin releasing hormone. Its the bodies first level of action when we have a stress response to a threat.  Stress response, feeling anxious, feel that life under threat, the body believes it, so secretes hormones as an expression of reality to what it believes is a threat, the body reacts, does that make sense?

A threat can be a utility bill on the mat, the bank account not looking healthy, a deadline at work, not feeling part of the local community, a relationship issue.

So, your hypothalmus secretes the hormone, sending message to pituitary  gland to secrete adrenal hormones, which send message to adrenal glands to release , amongst others, cortisol being the one you have probably heard about.

So when we are under stress which is . for many of us, constant – anxiety, worrying thoughts that don’t go away, the hormones are secreted all the time. Our body is always at a Fight, Flight, Freeze reaction.

This means Cortisol is always at a high level in the body, you might find that belly fat hangs around for longer than it used to and is hard to shift, it takes more than regular dieting and doing crunches or going for a run. You find you are tired, hard to get up in the morning but hard to get to sleep at night as well as craving salty or sweet foods.

Replenishing your system is the way to work with your body and your bodies responses.

1. Deprived of sleep, working at the office, deadlines to meet, families to look after, training at the gym for hours, can all lead to chronic fatigue. Sometimes we have to reach the point of pain in order to stop and take a look at our life and see whats happening, listen to our bodies reactions and decide to do something. So when you are tired and wired, you may notice that this is the time to take the foot off the pedal and take time to change some things to reduce the revs .

Simple things like shutting off the lap top an hour before bed. Keeping the bedroom in total darkness at bedtime, turn the mobile off, turn the digital clock the other way around, the glare can disturb sleep. have a bath before bed, lock the door, have 10 mins to yourself. Go for a walk every day for 15 mins. Remember if you are already time short, make it just 4 minutes, and see if you have any extra time to add the next day or week. What you do during the day for yourself is like putting money into a bank account, it soon adds up and you begin to see the rewards and earn interest.

2. Training – going to the gym before work, training again at night, going for a run, training some more, doing 2 classes back to back then rushing home to cook dinner, wash up, clean the house, do the ironing, get the kids organised…to tired to have a bath for yourself and fall into bed exhausted to wake up tired. OK, for just 2 weeks change your training program. Walk every day for 15 – 30 minutes. Try training for 1 – 2 days with weights if you like doing weights, then 1 – 2 days doing a HiiT session (no more than 30 mins though for each session) Training for hours is a drain on the system if you are not supporting it in other ways, its fine if its your life, or a celebrity who has a chef and a PT and a maid etc etc or  if you are an athlete, however, many fitness instructors also find their body stops responding when they do too much and suffer burn out and injury, you just don’t hear about it.

3. Thinking. A drain on the inner energy are your thoughts, this sounds too simple to be true, as we are conditioned to thinking we should be DOING stuff , rather than DOING less, which is where your replenish comes in. Keeping a journal, writing down a couple of things you are grateful for, a couple of things you noticed that day that made you feel grateful, happy. Notice how you speak to yourself , maybe you push yourself, expect a lot from yourself, beat yourself up a lot. This is me! I used to do this…a lot…the only thing that slows me down is meditation, questioning my thoughts (Byron Katies books helped a lot, check her out on You Tube…do her worksheet…) Theres no one more important than you, if you aren’t healthy and there then you are able to give to others what you would like to give. Fit your own oxygen mask first.

4. Eat well to nourish, not to punish. Supporting ourselves with nourishing minerals and vitamins are our fuel. Eating at the dinner table, not on the run or in the car or as you walk to and from appointments at work for example, sitting down, slowing down as you eat helps the system digest the food and improve gut flora (not those sugar laden stupid gut flora drinks..). Noticing how much caffeine you drink. Me, I used to drink 6 or more espressos a day with a couple of sugars too, now I barely touch it, maybe 1 or 2 a week, and I notice that sometimes I sweat afterwards and feel so wired, so definitely no caffeine after mid day at the latest for me. Noticing these habits and your reactions is the beginning to a journey that may take a while to grasp, but the first step is the hardest, but so is step 2 and 3, sticking to your plans are tricky at times, then the body will send you some signal to tell you to get back on track.

Herbs are also helpful – when I went through a programe and changed my diet and noticed my adrenal issues, I used Ashwaghanda and Rhodiola (from health food shops, you drop a few of the tinctures into water and drink it). Now,maybe you don’t need both, but I tried them out, and found that the former worked well for me in helping support the immune system, but also helping to calm me down and help sleep and stress levels reduce. Magnesium also helped massively, and I still take it today. (https://www.philrichardsperformance.co.uk/index.php/better-sleep/magnesium-relax.html)

Eat good fats and proteins. Nuts, avocado, seeds, good quality protein like fish, chicken , eggs, quality green veggies like Kale, Cabbage, Brocolli, Watercress.  Oils like coconut oil, a great quality fat, so cut back on processed oils like vegetable oil (canola, sunflower oil can increase inflammatory joints and aggravate the gut)  Sat is important, sea salt or himalayan salt (its pink!) is also great for supporting the adrenals.

So to recap – as I’ve mentioned more than 2 things you can do, and doing too much can lead to overwhelm, which means you then do absolutely nothing..So, just 2 simple things you can do right now are theses …cut back if you are over-training at the gym. More isn’t necessarily better, but how you train is, work smarter, not harder. Rest is key. And the second is – don’t be scared of eating good fats. Eat good fats as described above, help to heal your gut to help heal your inner workings, put the right fuel in the car and it runs…all the TV and media adverts saying low fat is bad are a load of total rubbish. Theres tons of scientific research out there. If something isn’t working for you, then change it.

Look inwards for the answer.

Its a short life, make the most of it by having a healthy and stress free one that you love living, not one that you are just struggling to crawl through.

Want to research adrenal fatigue a bit further?

I recommend reading this by Fawne Hanson &  Dr Eric Wood. http://adrenalfatiguesolution.com

This is an ebook thats easy to download, means you can get reading right away , implement changes into your lifestyle that will help you find you again.

Mel

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Changing womens lives by helping them see through the myths of fat loss, menopause and life itself, Mel works 1:1 from her home studio in Llanberis.

 

Mel Collie | 3 Ways to Be Enough

Mel Collie | 3 Ways to Be Enough

There is a saying , and many other positive ones to add to it, that goes around the social media sites that proclaims that you are enough, and you should know it by now..

Well, its true of course, you are enough, so am I, so is the person that you don’t like very much (that’s a tough one…)

However, many of us don’t believe that we are enough, often.
Reading posts that tell us that we should be reminded that we have a right to be here on the planet, to be heard, to know that we are gorgeous just as we are, don’t sink in when there are other things going on in our life that are harful to our survival.That are threats to our wellbeing and future.

Your brain is a complicated thing.

It only asks you 1 question, can I survive this.

When its not sure, it will slow you down and make you think and do things that you might not choose to do in happier circumstances.

Healthy eating, fitness, your flat ab goal for a summer beach body (thats a whole other story I will touch on next week..) any goals you have, will be put aside whilst your brain puts survival as priority.

Theres no such thing as being weak willed, you are never that.
Ever.
Your brain has a hierarchy of threats, the first one being respiration,, of course when thats reduced it thinks you arent going to be here much longer, so it has to slow you down, your movements, digestion, energy, until its happy your future is no longer under threat of survival.

…even sex goes out the window, the last thing a threatened brain wants is to reproduce, it seeks safety first.

Threats can be as simple as an unexpected bill in the post, moving house, being judged by others, a feeling of disconnect with the family or in the town/village where you live.

The next time you beat yourself up about not feeling that you are enough, look at other areas of life first
1. Good old stress..the S word is common nowadays, but too much and your brain will be stuck in FFF – Fight, Flight or Freeze
2. Cortisol production increases, and with it comes increased belly fat, relaxation, meditation, daily walks, deep breathing, massages, all contribute to lowered cortisol, its not all about how much exercise you do, too much of the wrong kind for your body and you may not be seeing the results you want. be kinder.
3. Friends. Feeling part of the tribe, connection, safety, belonging, cuddles, eye contact, all help increase a hormone called oxytocin. Its made in the brain, in the hypothalamus ( you never know, you might be asked that on Mastermind one day…), too much stress = less oxytocin, the love hormone, helps reduce anxiety, is produced in abundance with human contact, eye contact, during sex , so, to reduce stress, go and cuddle your best mate or other half or the kids right now , ok even your teddy bear if you still have one..(Ive got 6…!)
4. Keep promises. Don’t cancel that massage, don’t cancel the drink with your best mate, dont break promises that you make for yourself. Promised yourself that you would do a few things this year, (remember new years resolutions?) did you want to take up Yoga or Pilates? Did you want to try a new type of food? Did you want to go travelling ? Did you want to read more? Walk more? Go to bed earlier? Have that bath and light those candles and relax more?Doing things for yourself doesn’t mean selfishness, it means you have more of an abundance mindset, so when you are happier and at peace with the self, you have more to give others.

Yes you are enough, but sometimes just reading it and bashing yourself over the head with it isn’t enough.Take a step back and lay some foundations.

Remember, your brain seeks survival. When you recognise that you are stuck in those reactions of fight, flight, freeze, be kind to yourself and take time out. Simple acts of deep slow breathing will send a message to your brain that all is well. Then some of the positive messages might sink in, stay there and you get those “lightbulb” moments 🙂

Mel Collie & Chris Tuck
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Get more lightbulb moments by working with Mel & Chris over at their website, you can discover more here:
www.survivors-of-abuse.com