The following is an excerpt from a Women to Women article on Adrenal Fatigue:
"Itís ideal to work with this natural cycle to keep the tapering-off of levels as smooth as possible as the day progresses and to avoid dramatic ups and downs. To do this, it helps to get the majority of your food in earlier in the day, and to eat an early dinner (by 5:00 or 6:00 PM). If itís difficult to eat early, as it is for many of my busy patients, at least try to make your evening meal the lightest one of the day, to prevent a surge of cortisol from ramping up your night-time metabolic rate and disrupting your ability to fall or stay asleep. Many of my patients tell me they overeat to soothe themselves in the evening. This ďnight-eatingĒ habit is due to the appetite-stimulating effects of residual cortisol, and unfortunately, it only further disturbs our hormone axis.
Keep in mind that cortisol will also rise a bit with exercise. Lighter activities, such as a walk after dinner or a bit of gentle stretching before, will not subvert this natural tapering-off process. But to work in concert with your bodyís natural cortisol cycle, more intense exercise is best planned for the morning.
Here are some other simple ways to gently support your bodyís natural cortisol cycle:
If possible, eat breakfast by 8:00 AM or within an hour of getting up (earlier is better), to restore blood sugar levels after using glycogen stores at night. But Iím not hungry in the morning... As your mother probably told you, breakfast is important. But maybe you donít feel hungry in the morning, and if so, it could be for the following reasons:
Corticotrophin-releasing hormone (CRH), which has appetite-dulling effects, begins to enter the bloodstream at a fast rate first thing in the morning. Decreased liver function, which can accompany adrenal dysfunction or a heavy toxic burden, can also dampen morning hunger. Even if you donít feel hungry, having a nutritious breakfast within an hour of rising ó preferably with protein ó will provide energetic benefits to your metabolism and cortisol levels that last throughout the day.
Try to eat lunch between 11:00 AM and 12:00 noon. Your morning meal can be used up quickly. Eat a nutritious snack between 2:00 and 3:00 PM to get you through the natural dip in cortisol around 3:00 or 4:00 in the afternoon. Make an effort to eat dinner around 5:00 or 6:00 PM, and make this your lightest meal of the day. Supporting your bodyís natural rhythms by timing meals and preventing dramatic dips in blood sugar not only minimizes cortisol output and frees up your adrenals to perform their secondary functions, but gives you more sustained energy throughout the day ó and life becomes much more enjoyable when we have the energy we need." www.womentowomen.com/adrenalfatigue/ ad renalglandnutrition.aspx?
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