The Benefits of Red Light Therapy for Adrenal Fatigue

This week we released a podcast all about the benefits of red light therapy and it was such an amazing conversation!

On the podcast, we discuss how it can help if you struggle with chronic fatigue, sleep issues, gut imbalances, and pain.

We were so impressed that today we wanted to give you a quick rundown of some of the incredible benefits because, for our tired community, this is such a relaxing therapy that just requires you to just chill and enjoy the healing benefits of the light. What could be more lovely?

Get $60 USD OFF the Flexbeam Red Light Therapy Device

WHAT IS RED LIGHT THERAPY?

Red light, comprising both red and near-infrared wavelengths, is a unique healing part of the electromagnetic spectrum and it is one of the most natural ways to charge the body. It is now used as a new form of therapy under the umbrella term Photobiomodulation (PBM).

READ MORE ABOUT THE SCIENCE OF HOW IT WORKS HERE

HERE ARE SOME OF THE KNOWN BENEFITS OF RED LIGHT THERAPY:

• Pain Relief: PBM has shown promise in reducing both acute and chronic pain by modulating inflammatory responses, improving blood circulation, and promoting tissue repair. It may be particularly effective for conditions like arthritis, musculoskeletal pain, and neuropathic pain.

• Reduced Inflammation: PBM can help to suppress inflammatory cytokines and promote anti-inflammatory responses, which can contribute to decreased pain and improved overall comfort.

• Improved Blood Circulation: The application of PBM can enhance blood flow to the treated area, delivering oxygen and nutrients to tissues and aiding in the removal of waste products. Improved circulation can contribute to pain reduction and tissue healing.

• Faster Healing: Photobiomodulation can stimulate cellular activity and promote tissue repair by enhancing collagen production, accelerating cell proliferation, and encouraging wound healing. This can be especially beneficial for individuals recovering from injuries or surgeries.

• Enhanced Energy Production: PBM can boost mitochondrial function within cells, leading to increased production of adenosine triphosphate (ATP), which is the primary energy source for cellular activities. This improved energy production may help combat fatigue.

• Neuroprotection: PBM has shown potential in protecting neurons from damage and promoting their survival. This could be relevant for conditions involving nerve pain or neuropathies.

• Improved Mood and Mental Clarity: Some studies suggest that PBM may have a positive impact on mood and cognitive function. By promoting cellular health and reducing inflammation, it could contribute to a better mental state

• Non-Invasive and Low Risk: PBM is a non-invasive therapy that typically involves minimal to no discomfort or side effects. It's considered a low-risk treatment option, especially when compared to more invasive medical interventions.

• Convenience: PBM can be administered in various settings, including clinical environments and even at home using portable devices. This convenience makes it accessible to a wide range of individuals seeking relief from pain and fatigue.

• Complementary Therapy: PBM can be used alongside other conventional treatments, such as medications or physical therapy, to enhance their effectiveness and potentially reduce the need for higher doses of pain-relieving medications.

• Minimal Downtime: Unlike certain surgical procedures, PBM typically requires no downtime or recovery period. Patients can often resume their regular activities shortly after a session.

• Long-Lasting Effects: PBM sessions can lead to cumulative benefits over time. With regular treatments, individuals may experience more sustained pain relief and improved energy levels.

Dr. Zulia, our amazing podcast guest, and our friends at Recharge Health have so generously offered our listeners $60 USD OFF the FlexBeam Red Light Therapy Device, but this week only!!

To access the deal just click the button below and it will be automatically applied.

Make Your Health a Priority... but ACTUALLY do it!

When we are chronically worn-out, feelings of fatigue and overwhelm come to us easily.
 
When we are in this stressed state, it's easy to make excuses and to make choices out of convenience, habit or simplicity. When we are exhausted, it’s hard to find motivation to cook a healthy meal, get exercise or do the inner work stuff that is GOOD for us. Can you relate?

We encourage you to listen to, and gauge what your body can and can't handle on any given day, but ultimately-- we want you moving forward-- even on those days when you feel BEYOND tired.

but we have some simple tips that are great for help you navigate this…especially when you're struggling with chronic fatigue

TIPS FOR ACTUALLY DOING THE THINGS YOU SAID YOU WANTED TO DO:

1. You establish your daily priorities
   We recommend making 2 categories: TASK priorities and HEALTH priorities
   Though your TASK priority list might be a longer, running weekly list (a list of all the pressing things you MUST accomplish in any given week), we recommend keeping your HEALTH priorities simple and limiting them to just a few meaningful focus goals that you will be focusing on daily . Here are some examples— “go to bed by 10:30pm”, “meditate for 10 minutes every day”, “no processed food”, “have a green drink daily”, etc. We also recommend not writing down too many to help keep the list light and manageable.

2. Write your priorities down somewhere easy to check in daily.
   We love doing this on a white board and keeping that whiteboard somewhere we see it often. Think of this as your weekly priority planning. It will help keep you focused and help keep your eye on the things you MUST do this week.

3. Check in with these priorities DAILY
   Check in with your list every day.
   Are you knocking things off your weekly TASK list?
   Are you sticking to what you were going to do? (ie. Did you meditate today?)
   I make a chart that lists my health goals and has a running weekly tally beside it so I can put a check to track and see how many days I actually did them.
   You’ll notice it feels SO good to check things off your list!

This may seem like a simple practice, but trust us, when you put those priorities down on paper and check in with them multiple times throughout the week, you can help but hold yourself accountable.

I have found this idea from Laura Vanderkam helpful.. 
When you are feeling tired.. instead of saying " I'm too tired today", try saying "that's not a priority for me today" and see how your excuse settles.

If too many days go by where you are unable to check things off, re-evaluate and make your list more simple.

Don't give up and don't feel bad for tweaking your list if you need to… as long as it's going to help make it more realistic and achievable for you.

Don't get us wrong, either! Sometimes, the excuses you have will be totally valid! Stuff comes up, right? But sometimes, (like when you find yourself ordering junk food off Uber Eats or grabbing something quick at the convenience store because you're tired) the excuse leads to a choice that may actually contribute to MORE fatigue tomorrow.. this can keep you stuck! 

(If you can relate to this example, check out these 8 Simple + Balanced Breakfasts (they can be swapped as lunches or dinners) that you can whip up quick-- even when you're tired!) 

We always want you to be gracious, forgiving and mindful of what your body needs.. and to rest without guilt when you need it.. but we also want you progressing forward bit by bit, day by day, on your journey to greater health. 

You've got this.

We hope the simple act of planning and prioritizing will help you get out there and SLAY the week that lies ahead.

Lots of calm, warm and energizing wishes to you! 
xo Danielle + Angela

A Matcha Latte for Adrenal Fatigue

Depending on what stage of adrenal fatigue you are in, your tolerance for caffeine may vary.

For many of us, it's a crutch and for those with adrenal fatigue, mustering up enough energy to get through the day can be tough. We totally feel ya on this. This is where many fall into the cycle of drinking coffee for more temporary energy because they are fatigued, while at the same time putting more wear and tear on the adrenal glands over the long term. Do you see how this is a double-edged sword? 

If you are struggling with adrenal fatigue is any caffeine okay!?

This question comes up a lot.  The answer really depends on where you're at and how depleted your adrenals are. 

Typically, I'd recommend taking a good 30 day break from coffee while you give your adrenals some time to recover.
Why would I recommend this torture you ask? To help you regain balance and control.  30 days is enough time to release you from the clutch of caffeine addiction and to reset your relationship with it. It will also support you in re-establishing hormonal balance. 

Is there a better way to energize without coffee?

We think so! We wrote a blog all about this that you can check out here! 

I recommend tindering down your daily consumption slowly, rather then going cold turkey. This will just make things a little easier on you.  Start with smaller cup sizes or switch to decaf. 

I love substituting in matcha or raw cacao in place of one of my daily coffees during this phase.  These alternatives provide smaller amounts of caffeine to help prevent withdrawal headaches, while also offering comfort, deliciousness, and lots of great nutrition. 

WHAT IS MATCHA?

Matcha is finely milled, premium green tea leaves. The difference between this and regular green tea is that you actually consume the whole ground leaf (rather than steeping it in the water), because of this you consume all the nutrition from the leaf too. Because your consuming the whole leaf, you are getting a much more concentrated green tea with exaggerated benefits. 

The Benefits:

• It is amazingly high in free radical scavenging antioxidants! ORAC (oxygen radical absorbance capacity) is a method in which we rate the antioxidant capacity of things, and matcha is up there amongst the highest rated foods.

• Matcha has 137 times more antioxidants than 1 cup of regular green tea

• The nutritional equivalent of drinking 10 cups of regular green tea per 1 cup.

• It boosts your energy! Studies have shown that a cup of matcha can boost endurance by nearly 25%. Matcha does contain caffeine, but about half the amount of a regular cup of coffee. With matcha, the buzz is longer and more sustained, not up and down like a cup of coffee.

• At the same time that it is stimulating, it is also calming. Matcha is rich in L-theanine, an amino acid that promotes alpha waves in your brain promoting zen and calm. You won't get those jitters like you may from caffeine, just a blast of non-anxious energy!

• It is rich in detoxifying chlorophyll and fiber.

• It's amazing for skin health!

A CREAMY MATCHA NINJA LATTE RECIPE FOR THE ADRENALS

The Recipe:

• 1 cup steamed almond milk

• 1/2 tsp Matcha Ninja matcha

• 1 tsp coconut oil

• 1/2 tsp maple syrup

• 1 tbsp collagen protein powder

• a splash of vanilla extract

• a pinch of sea salt

Directions:

In a blender, combine all ingredients and blend until mixed well and frothy. Transfer to your mug and enjoy. 

Alternatively, add a 1/2 of your steamed almond milk and the rest of the ingredients to your mug. Mix well with a mini hand frother and then gently pour in the rest of your steamed milk. 

This matcha latte is special. The maple syrup and sea salt bring out a really delicious flavour and provide trace minerals that our adrenals crave for repair. The addition of collagen protein gives this drink a blood sugar balancing boost as well as extra gut nourishment. The coconut oil and collagen balance things out helping to energize you and fuel you- you'll find this is a perfect mid-morning or mid-afternoon energizer snack.

Hope you love it! 
xo  Danielle + the HYAF Team

Adrenal Fatigue Recovery Smoothie

If you have been looking for a breakfast recipe that is easy to make and nourishing for the adrenals, look no further. This Adrenal Fatigue Recovery Smoothie recipe offers a potent punch of vitamin C,  sustaining healthy fats, absorbable, high-quality protein, and a whole lot of delish. Breakfast is the most important meal of the day, ESPECIALLY if you suffer from adrenal fatigue. This first meal has the power to set you up with a healthy blood sugar balance for the rest of the day.. or do the opposite. The power lays in your choice of breakfast. Whether you are recovering from adrenal fatigue or simply looking for a healthy, balanced smoothie recipe that will support your blood sugar levels and your hormones, this smoothie is for you! It covers all the nutritional bases needed to set you up on the right foot for the day.

I love doubling up this recipe on busy days and packing some to-go for a healthy, adrenal loving meal available at my fingertips when I need it.

Adrenal Fatigue Recovery Smoothie Recipe

• 1 cup full-fat coconut milk + ½ cup of water

• 1 tablespoon coconut oil

• 1 tbsp grass-fed collagen protein powder

• 2-3 tbsp of lemon juice

• 1 teaspoon acerola cherry powder

• 1/2 cup frozen organic berries

• 1 cup of organic greens

• 4 ice cubes

• optional addition *1 or 2 drops of stevia, or 1/2 tsp of monk fruit sugar

Blend everything together for 1 minute until smooth and enjoy!

Want to learn more? Check out our post on essential foods that support adrenal fatigue recovery and start incorporating them into your diet now.  What has been your go-to breakfast that has made a difference in your adrenal fatigue recovery? Let us know your thoughts or share your favorite hormone friendly smoothie recipe below!

xo, Danielle and the HYAF team.

Holidays with Adrenal Fatigue: 5 Tips to Survive and Thrive

Why is it that when we are supposed to be celebrating tradition and spending quality time with family and friends we find ourselves ridiculously busy, stress and on the verge of burnout? The holidays can be a challenging time even for the healthiest of people. When you have adrenal fatigue the added stress that the holiday season brings can lead to major adrenal burnout and flare-ups. Here are 5 secrets to surviving the holidays with adrenal fatigue (and make sure you stay till the end, we want to give you a special holiday gift. It's a lifesaver).

Tip #1 byof

Bring Your Own Food. The holidays are filled with get-togethers focused around food. If you are suffering from food intolerances or allergies as a result of your adrenal fatigue, you most likely have had to give some foods up along the way. If so, you know how frustrating it can be to go to these gatherings. Bringing your own food means that you can still enjoy food and you don’t have to feel like you’re missing out the entire time.

If you’ve been following me for a while you know that on my adrenal fatigue healing journey I gave up many foods. Actually, the only thing I never gave up eating is vegetables. I gave up dairy, meat, sugar, gluten, grains, you name it I tried it. Not just for a couple weeks, but for months and sometimes even years at a time. And just for the record I am not suggesting that or believe you need to give up a bunch of foods in order to heal your adrenal fatigue. But I get what you’re going through and that’s why I always bring food with me, wherever I go.

I am not suggesting that or believe you need to give up a bunch of foods in order to heal your adrenal fatigue. But I get what you’re going through. That’s why I always bring food with me, wherever I go.

What are your favorite alternative food choices that you don’t want to live without during the holidays? Do you have a good or funny story about sharing your specialty foods with your loved ones?

Tip #2 Boost Your Immune System

During the holiday we do more traveling to the mall, to the supermarket, to events and get-togethers which all bring opportunities to come into contact with germs and other icky bugs that might be lurking around. And because as adrenal fatigue sufferers we already have compromised immune systems, we might be more susceptible and find ourselves constantly “under the weather” at this time of year.  Not good! Getting sick would put a huge damper on our capacity to celebrate.

Be pro-active about your health this season.  Keep yourself healthy by doing a few things to boost the immune system. Go to sleep just a bit earlier than usual each night. Cut down on the sugar intake when you aren’t out celebrating and (this is one of my favorites) use essential oils to protect yourself. Personally, I use the Doterra Oil called Onguard. This oil can be used internally to support the immune and respiratory system and can also be used externally as a non-toxic cleaner to protect against environmental threats. I use it at the first sign of the sniffles or as a preventive by diffusing it in the house or adding a few drops of distilled water and spraying down germ-infested areas like the airplane seat or grocery cart. I am not saying to walk around being a germaphobe to the point where you create anxiety for yourself or others, but simply being prepared can reduce your risk AND make you feel more in control and empowered.

My other favorite immune boosting ritual is drinking Echinacea tea or taking an Echinacea extract, which you can find at a health food store. Some people like Emergen-C or Airborne which are also great options. What essential vitamins and supplements support your immune system? Make sure you don’t forget to take them.

Tip #3 Don’t Fall Into the Crazy Trap

When everyone around you is running around like a crazy person trying to get everything done it’s easy to feel like that is what you are supposed to do too. Just because our society buys into the belief that this time of year has to be crazy, doesn’t mean that it’s true, or that it has to be true for you—no matter what the people around you are doing.   I am telling you that it is possible to avoid that trap. What if you could be that person in line at the supermarket or at the mall while everyone else is huffing and puffing, saying rude things to the checker or just acting annoyed, who is stays cool, calm and collected? You can be an example of what else is possible. And as Gandhi would say “Be the change you want to see in the world”.

Tip # 4 Do Your Shopping Online

We have such a luxury now that didn’t exist even 10 –years-ago where you can pretty much buy anything online that you need. So unless you enjoy being out and about this time of year or you have a great deal of patience consider doing all your shopping this year from the convenience of your own cozy couch. Get yourself a cup of your favorite tea, put on some calming music and shop away.  There are lots of options for online shopping these days—it’s not Amazon or nothing. So if you like to shop small or local, check to see if your favorite physical shops have websites…these days you’d be surprised at how many do!

Tip #5 Emotionally Prepare for Your Loved Ones

No matter how close we are to our loved ones or how much we love seeing them during the holidays, it doesn’t negate the fact that family has the ability to bring up a lot of our old “stuff” including limiting beliefs about ourselves, insecurities, failures, etc.

Prepare yourself emotionally by taking some time before you see them to center yourself. Say positive affirmations to yourself. Remind yourself how amazing you are and that your old choices no longer define who you are. Get plenty of sleep and visualize yourself having positive and loving interactions with these people.

I have just given you 5 easy tips to surviving the holidays with adrenal fatigue.

Now I’d love to hear from you. What things do you do to guarantee more fun and less stress during the holidays? How do you avoid flair up during the holidays? What has been the most helpful piece of information shared here?

Please share this blog with friends, family and/or colleagues you feel could benefit from this information.

All my best,

Angela