Adrenal Care Daily Checklist and Diary

If you, like me, have been diagnosed with severe adrenal fatigue, you really need to start taking care of yourself and becoming aware of every decision you can. Everything you do affects your adrenal health and therefore your overall health in a positive or negative way, so it is important to know what impact your lifestyle has on your health.

The most important things that affect your adrenal health are:

* The quantity and quality of sleep you get

* The food you eat

* The physical activities you participate in

* The amount of stress - both positive and negative in your life

I developed the Adrenal Care daily checklist and diary to help me stay on track. Since it is so easy when you are having a good day, forget about having a serious health condition and return to your normal way of life, which unfortunately means that when you relapse you will feel worse than ever.

Adrenal Care's daily checklist and diary help you remember what you need to do every day to take care of the adrenal glands. It also allows you to record what you have and have not done and therefore evaluate your general well-being based on your behavior. By keeping track of what you do on a daily basis and evaluating your overall energy, you can identify which factors most influence your adrenal gland health. The diary helps you get an idea of ​​what is going on with your adrenal health and how the choices you make regarding food, exercise and sleep affect you.

The diary also gives you the opportunity to write down your important thoughts, feelings and incidences that occur every day.

My hope is that this journal will help you take control of your life and your adrenal health.

PASTA IDEAS Ideas for breakfast

* homemade porridge with milk, almonds, sunflower seeds, pumpkin seeds, lecithin, flax seeds, amaranth, cinnamon and apple

* scrambled eggs with tomato and soy toast and flax seeds

Ideas for lunch

* Warm brown rice salad with mixed vegetables and proteins

* Soy and flax seed sandwich with avocado, protein and salad

Snacks

* 2 whole soy and flaxseed crackers with cream cheese or walnuts

* handful of walnuts with a piece of fruit

Ideas for dinner

* Fish / lean meat / chicken with brown rice and vegetables

* Lentil and pearl barley soup

* Chicken and vegetable soup

FOODS THAT SUPPORT YOUR ADRENALS Protein

Seeds and nuts: sunflower, pumpkin, sesame seeds, chestnuts, walnuts, pine nuts, almonds

free range poultry, chemical + hormone-free, eggs, yogurt, goat milk, beef, lamb, natural cheeses such as ricotta, sliced ​​prawns and ricotta, mussels, oily fish such as wild salmon or trout

Legumes: adzuki, black, kidney, green beans, lentils, chickpeas

Grains

Brown rice, oats, spelled, quinoa, corn, buckwheat, pearl barley, rye, millet

Vegetables

Chinese yam, Chinese cabbage, parsnip, winter squash, sweet potato, cabbage, leek, shallot, mustard and carrots, squash, celery, beetroot, green vegetables, sea vegetables, sweet potatoes, turnips, onions, olives, avocado

Herbs & Spices

Chives, garlic, cloves, basil, rosemary, angelica root, parsley, fennel, dill, anise, cumin, carob pod, cumin, cinnamon bark, ginger, nutmeg

Fruit

Avoid sugar-rich fruits like grapes, oranges, dates, etc. In winter you feel better to eat stewed fruit, for example 2 stewed apples with a pinch of sea salt added to balance the effect of their sugar content

Chocolate

I know everyone loves chocolate, so as a weekly treat you can enjoy a square of any 85% or higher dark chocolate, for example Lindt. If you constantly get chocolate cravings, your body may need magnesium, so start taking a magnesium citrate or chelated amino acid supplement daily. You can increase the magnesium dose to 400 mg per day. Magnesium is great for relaxing the body and helping it create energy, so if you are taking magnesium supplements, take one in the morning and one in the evening.

salt

Always use Celtic or sea salt for cooking

water

Experiment with the drinking room or hot water and see how you feel compared to drinking chilled water

Food temperature

Since cold aggravates the water and kidney element, it is important when it is cold or when your energy is low to eat warmer and cooked foods instead of cold or raw foods.

Include Taz adrenal support recovery soup in your diet. This soup, produced by Dolores S. Downey, has been shown to increase energy in people suffering from adrenal fatigue.

Combine a medium onion, a sliced ​​courgette, a cup of chopped celery, a cup of chicken broth, a cup of tomato juice, a pound of green beans, a cup of spring water, two spoons of raw honey and a teaspoon of paprika in a large pot. Boil the soup for an hour or until the vegetables are tender. If you wish, you can season the soup with pepper.

EXERCISE

Although it may seem like the last thing you want to do, exercise is very beneficial for the adrenal glands. It will also help you sleep better. Start with light exercise, such as a 10-minute walk, and continue towards more moderate physical activity. Just remember to listen to your body.

If you find that you have night sweats, it's a good idea to do a 15-minute power walk about 1-2 hours before going to bed. Night sweats are believed to be a renal yang deficiency due to low nocturnal cortisol levels. Fast walking will increase cortisol levels and make your body more yang. But it is important not to overdo it as if you push your body too far rather than create yang energy, you will create more yin energy.