Lifestyle: Stress, Sleep, and Adrenal Fatigue

The 4 Pillars of Health

1.Nutrition 2.Exercise (movement) 3.Sleep 4.Stress

We live in a constant state of stress in the modern world

Causes of Stress• People

• Work

• Finances

• Committments

• Life Transitions

• Self-induced (worrying, mindset, negative thinking)

• Environmental (toxins, technology, noise, etc.)

Minimizing Stress:• Personal boundaries

• Mindset and self-growth work

• Saying “no”

• Self-care

• Having technology detoxes

• Nutrition (eating well, limiting caffeine, limiting toxins, supplementation, etc.)

• Lifestyle (exercise, sleep, technology, habits, etc.)

• Aromatherapy

• Nature

Adrenal Fatigue

Your adrenal glands sit on top of your kidneys and are

responsible for many hormonal jobs in your body,

including regulating the stress hormone cortisol.

Adrenal glands activate the flight or fight mechanism to give you

enough cortisol and blood sugar to make it through the stressful

event. Then, cortisol, blood pressure, and blood sugar return

to normal.

The problem is, most of us in modern day society

experience chronic stressors, so our adrenals

never get to rest.

Adrenal fatigue is categorized as a dysregulation of

cortisol.

Adrenal fatigue stages 1-4:

Cortisol is too high, then excessively low

Symptoms of adrenal fatigue:• Wired but tired

• Trouble sleeping

• Allergies

• Change in blood pressure

• No energy

• Decreased sex drive

• Low immune system

• Inability to handle stress

• Dizziness

• Brain fog

• Blood sugar changes

• Weight fluctuations

• Depression

How to combat adrenal fatigue:• Pinpoint stressors and remove them

• Remove toxins

• Practice prayer and meditation

• Limit caffeine

• Treat food intolerances and leaky gut

• Use self-care and aromatherapy

• Concentrate on nutrition: protein and fat in the morning-don’t fast

• Don’t over exercise and exercise at night

• Use calming tea and herbs

• “Batch” stressful tasks

Adrenal saliva test: available online and at

compounding pharmacies

Sleep

Sleep is of the utmost importance to healthy

living!

Tips for healthy sleep:

• Go to bed and wake up at the same time each day • No technology 2-3 hours before bed • Have a warm bath with magnesium salts and

chamomile tea • No caffeine after lunch • Regulate sleep and wake cycles by going outdoors

in the morning, at noon, and at sundown • Create a sleep sanctuary with comfortable bedding

and PJs • Use aromatherapy such as lavender • Exercise

Technology: friend or foe?

Technology is supposed to make our lives easier-but does it? We are now “on” and

available 24/7.

Set boundaries around technology.

Use healing music to de-stress and calm

down. wholetones.com

Frequency changes the structure of water.

• wholetones.com

• Dr. Masaru Emoto http://www.masaru-emoto.net/english/water-crystal.html

• Plant and rice love/hate mason jar tests

• http://www.whydontyoutrythis.com/2013/08/440hz-music-conspiracy-to-detune-good-vibrations-from-natural-432hz.html

Frequency has the power to heal or harm-so what about EMF?

• Smart meters • Wifi • Phones • Towers