It's the Monday morning after a weekend of dance performances- long hours, stress, laughter, sore muscles, mental and physical exhaustion. I love my dance, I love my dance sistas, the joy and community it brings. Now that all we have been working toward is over, I'm tired. So tired. Even doing something you love can wear you out. Once all the excitement and adrenaline from dancing is used up, I'm left feeling shaky, tired and sometimes even nauseous. This is an adrenaline crash. And if you feel like this often, you may be suffering from adrenal fatigue.

Adrenal fatigue is becoming more and more common. In our fast paced world of always plugged in, hurry, always busy, it's easy to see how a person can get worn down and eventually worn right out. This is especially common in new moms as they struggle with little sleep, changes to their body and cycles, demands of their family and less time for themselves.

Your adrenal glands are a part of your hormone regulating symphony. The adrenals are most know for their "fight or flight" response to stress. They can be thrown out of balance by a stressful lifestyle, lack of sleep, illness or a single stressful event (PTSD).

Signs of adrenal fatigue include:

chronic fatigue
chronic irritability
strong sugar cravings
muscle weakness and muscle tension
depression, anxiety
weight gain
hair loss
changes in libido and menstrual cycles
increased allergies
difficulty sleeping

I've come to recognize my own signs of adrenal fatigue. I know when a task I usually enjoy like cooking or gardening becomes a chore, when I get snappish and irritable with my family or start thinking negative thoughts or feeling resentful- I know my cup is empty and I need to take some time to recharge. Sometimes the to-do list just has to wait.

What can you do to recharge?

Rest- make time for real rest. Turn off distractions, tune into your body, focus on your breath and relax. Try to keep a regular sleep routine.
Eat well- avoid highly processed foods. Choose nutrient dense plant based foods to fuel your body. Foods that are high in B vitamins are especially helpful, try some brightly coloured fruits and vegetables, leafy greens, nuts and seeds.
Avoid caffeine and sugar- both will give you a quick boost of energy, but will be followed by a crash. Both are very hard on your adrenals.
Practice some self care- set aside time for you- just you. You deserve it. (see below)
Gentle exercise- get moving, walk, swim, stretch, these will all help your body heal. Now is not the time to start a vigorous exercise routine or restrictive diet- this will only stress your adrenals further. Give yourself time to address your imbalances first.
Seek professional Help. Nutritional supplements, anti inflammatory diet and homeopathic supplements can help your body heal. I usually start with suggestions for diet and supplements, and homeopathic medicines to strengthen the whole body. Then we can move on to homeopathic medicines to strengthen all the parts of your hormonal symphony that are out of tune.

Self Care

It's easy to put off self care. I always think there will be more time later. Well there just doesn't seem to be. Why put it off when you can do it right now?

Here's a quick list of easy ways to give yourself a break, take care of you so you can take care of everything else.

How much time do you have?

I think I'll have some time next week.... Great! Book an appointment with your favourite Natural Health Care Provider. Book a massage, acupuncture, chiropractic or Homeopathic appointment to get started on your wellness plan. Taking good care of your body is always a good plan.

10 seconds, that's all I have! Ok, breathe. Really breathe. Plant your feet firmly beneath you, take a deep breath, inhale through your nose, fill your lungs as much as you can, and exhale slowly through your mouth. Focus only on your breath.

1 minute, I have 1 minute, that's it. :) Step outside...please. Just stand outside the door, and embrace the fresh air. It may be hot, raining, freezing cold, storming, windy... just 1 minute, step outside and feel. Feel the sensation of the air filling your lungs. Feel the way your skin reacts, smell the aromas, listen. Focus on all the sensations in your body. Reconnect, to nature, to yourself. (An open window would work too.)

10 minutes? I think I can leave all this for 10 minutes. Good for you. What do you want to do? Stretch? Go for a quick walk, even around the office? Get a cup of tea? Step outside? How about a quick meditation or mindfulness exercise? Make technology work for you. There are some great apps to try like Headspace, Bliss and Happify. Take time to practice gratitude, deep breathing and laughter.

30 minutes. I have 30 minutes until Chaos reigns again. Great. Why don't you take this time to have a nice soak in the tub? Have a little nap? Play with a pet? Do something that feeds your soul- create, garden, sing, dance, listen to music. Whatever you choose to do, focus on it, enjoy the sensations, listen to your heart, your breathing, your thoughts. Try to stay present, in the moment and focus on what you enjoy.

Taking time for self care doesn't have to take a lot of time, it's taking advantage of the time you have. It can be so easy to plug into social media, turn on the tv or get lost in other tasks. If you do you'll notice that the time you could have had to yourself has slipped away. Make time for you. Plan outings with friends, schedule regular appointments with your Natural Health Practitioners, take time to enjoy the moment.

I hope this helps you make some time for your self. What are your favourite self care practices?

The information provided here is for educational purposes only. For treatment please seek a qualified health care provider.