Being tired is something we all deal with – a simple part of life that we cannot escape. But how do you know when your tiredness is normal or something you should pay more attention to? Adrenal fatigue affects a significant number of people in various ways, and you could be dealing with it right now without even knowing.
Unsure of what the adrenal glands do, or where they even are? Don’t worry – you aren’t alone. The adrenal glands are located above the kidneys and they are responsible for producing important hormones. When the adrenal glands are unable to work as efficiently as they should, problems arise. This is common with people who are struggling with stress of all kinds – mental, emotional, physical. When the adrenal glands aren’t functioning properly, the glands aren’t producing important hormones such as cortisol and adrenaline. When this happens, the body feels the effects in various ways.
Here are a few ways to notice if you may be struggling with adrenal fatigue…
Other symptoms you should watch out for include:
If any of this sounds like something you’re dealing with, please be sure to see your medical professional and let them know about what you’ve been going through. The health of our adrenal glands are crucial in our overall wellbeing, so treating them well is of utmost importance.
Coffee is one of those things - you either love it or hate it. You know if you like the taste or not (or if it’s just a reason to drink sugar and cream). You know how it makes you feel (i.e. your gut, your mind, etc.).
Not to mention the crazy headlines that say coffee is great, and the next day you should avoid it!
There is actual science behind why different people react differently to it. It's a matter of your genetics and how much coffee you're used to drinking.
NOTE: Coffee does not equal caffeine. Coffee contains between 50-400 mg of caffeine/cup, averaging around 100 mg/cup. Coffee is one of the most popular ways to consume this stimulant. But… a cup of coffee contains a lot of things over and above the caffeine. Not just water, but antioxidants, and hundreds of other compounds. These are the reasons drinking a cup of coffee is not the same as taking a caffeine pill. And decaffeinated coffee has a lot less caffeine; but, it still contains some.
Let's look at caffeine metabolism, its effects on the mind and body, and whether coffee drinkers have higher or lower risks of disease. Then I’ll give you some things to consider when deciding if coffee is for you or not.
Not all people metabolize caffeine at the same speed. How fast you metabolize caffeine will impact how you’re affected by the caffeine. In fact, caffeine metabolism can be up to 40x faster in some people than others.
About half of us are “slow” metabolizers of caffeine. We can get jitters, heart palpitations, and feel "wired" for up to 9 hours after having a coffee. The other half is "fast" metabolizers of caffeine. They get energy and increased alertness and are back to normal a few hours later.
This is part of the reason those headlines contradict each other so much - because we’re all different!
The effects of coffee (and caffeine) on the mind and body
NOTE: Most studies look at caffeinated coffee, not decaf.
The effects of coffee (and caffeine) on the mind and body also differ between people; this is partly from the metabolism I mentioned. But it also has to do with your body’s amazing ability to adapt (read: become more tolerant) to long-term caffeine use. Many people who start drinking coffee feel the effects a lot more than people who have coffee every day.
Here’s a list of these effects (that usually decrease with long-term use):
● Stimulates the brain
● Boosts metabolism
● Boosts energy and exercise performance
● Increases your stress hormone cortisol
So, while some of these effects are good and some aren’t, you need to see how they affect you and decide if it’s worth it or not.
Coffee and health risks
There are a ton of studies on the health effects of coffee, and whether coffee drinkers are more or less likely to get certain conditions.
Here’s a quick summary of what coffee can lead to:
● Caffeine addiction and withdrawal symptoms (e.g. a headache, fatigue, irritability)
● Increased sleep disruption
● Lower risk of Alzheimer's and Parkinson's
● Lower risk of developing type 2 diabetes
● Lower risk of certain liver diseases
● Lower risk of death (“all cause mortality")
● Mixed reviews on whether it lowers risks of cancer and heart disease
Many of the health benefits exist even for decaf coffee (except the caffeine addiction and sleep issues).
NOTE: What’s super-important to note here is that coffee intake is just one of many, many factors that can affect your risks for these diseases. Please never think regular coffee intake is the one thing that can help you overcome these risks. You are health-conscious and know that eating a nutrient-rich whole foods diet, reducing stress, and getting enough sleep and exercise are all critical things to consider for your disease risk. It’s not just about the coffee.
Should you drink coffee or not?
There are a few things to consider when deciding whether you should drink coffee. No one food or drink will make or break your long-term health.
Caffeinated coffee is not recommended for:
● People with arrhythmias (e.g. irregular heartbeat)
● People who often feel anxious
● People who have trouble sleeping
● People who are pregnant
● Children and
If none of these apply, then monitor how your body reacts when you have coffee. Does it:
● Give you the jitters?
● Increase anxious feelings?
● Affect your sleep?
● Give you heart palpitations?
● Affect your digestion (e.g. heartburn, etc.)?
● Give you a reason to drink a lot of sugar and cream?
Depending on how your body reacts, decide whether these reactions are worth it to you. If you’re not sure, I recommend eliminating it for a while and see the difference.
Recipe (Latte): Pumpkin Spice Latte
3 tbsp coconut milk
1 ½ tsp pumpkin pie spice (or cinnamon)
¼ tsp vanilla extract
1 tbsp pumpkin puree
½ tsp maple syrup (optional)
1 cup coffee (decaf if preferred)
Add all ingredients to blender and blend until creamy.
Serve & enjoy!
They say it takes 21 days to create a new habit. That’s kind of a weird idea though, isn’t it? It doesn’t take that long to form a bad habit. And sometimes no matter how hard we try it takes us a lot longer to form a new habit.
So how long does it really take to create a new habit? The answer is that it depends. It depends on your mindset and it depends on how big of a change it is from what you are doing now. If it is your habit to eat a bowl of ice cream at night and you switch from regular ice cream to a low sugar frozen yogurt version, it’s probably not going to take you very long to make that new habit. Giving up ice cream altogether though or cutting out all sugar on the other hand might take a lot longer.
When we ask that question, what we really want to know is how long do we have to tough it out before it gets easier. Is there a light at the end of the tunnel where we don’t have to try so hard anymore? In other words, when will this new behavior become automatic?
While it will be different from one person to the next and even from one habit to the next, there are a few things to keep in mind.
It’s easier to make a new habit than get rid of an old one. Be prepared to work a lot harder to give up checking your email every 2 minutes or snacking late at night. Whenever possible, try to replace an old habit with a new one. For example if you’re wanting to give up coffee, brew a cup of herbal tea in the morning and throughout the day when you would usually reach for your cup of Joe.
Habits will form faster if you stick to the same time and environment each day. Instead of going for a walk whenever, keep your sneakers next to the door and schedule your walk every day at 6pm, right after dinner for example.
A constant reminder of why you’re trying to change your behavior is also helpful. Remind yourself every day that you’re exercising so your body stays strong and you can go play with the kids or grandkids in the yard. Or put up a picture to remind you that you’re making frugal habits so you can one day purchase your dream home. Keep your reason why you’re changing front and center and then be prepared to stick it out. Yes it will take some time to make new habits and replace old ones. But it will be well worth it in the end.
Start creating your new habits and be on your way to
better health and well-being!