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Signs That You’re Suffering From Adrenal Fatigue Even If You Don’t Feel You Are

Signs That You’re Suffering From Adrenal Fatigue Even If You Don’t Feel You Are

Your adrenal glands are located at the top of your kidneys, and like other glands in your body make and give off hormones.  One of the most important ones is cortisol, which is called the “stress hormone” as it’s levels rise when you are anxious or upset.  If stress in your life is chronic, however, many doctors now theorize that the these glands simply cannot “keep up” and become depleted.  The result is adrenal fatigue — and more people might have it than you would think.  Below are some of the most common signs and symptoms associated with this condition.

You Feel Tired All the Time

It’s not just your adrenal glands that are fatigued when you have this condition!  If you do have it, it is likely that you feel tired all the time, regardless of how much sleep you get at night or how many naps you sneak in during the day.  This complete lack of stamina prompts many people to use caffeine throughout the day just to keep going, but that can only make the problem worse.

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You Find it Hard to Cope with Stress

Not surprisingly, with your adrenal system exhausted and low levels of cortisol, dealing with stress can be an enormous challenge.  You may feel overwhelmed or find it hard to cope with the day-to-day complexities of life.  You may even be prone to panic attacks or other extreme expressions of anxiety.

You Have Had Weight Changes and Strange Food Cravings

Some of the symptoms you might experience with adrenal fatigue are digestive.  It can often bring about some loss of appetite and even nausea.  It is also common to have unexplained weight loss — or sometimes even weight gain.  Another common problem is abnormally strong cravings for foods that are very salty or very sweet.

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You Might Have “Mental Fog”

“Mental fog” is not a medical term, but it is an excellent description of the problem that many people with adrenal fatigue have with staying focused and paying attention.  You may find it hard to make decisions, solve basic problems and may have problems remembering things in the short term.  Racing thoughts are another frequent complaint.

You Can Have Menstrual Issues

If you are a woman with adrenal fatigue, this can affect other hormones like progesterone and estrogen, leading to problems with your period.  Women can get signs and symptoms of perimenopause or have severe pre-menstrual syndrome (PMS).  Low libido and/or a decreased interest in sex is also a common complaint.

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You Get Sick Frequently

Adrenal fatigue can affect your body’s immune system and its ability to fight off invading bacteria or viruses. As a result, you can frequent come down with colds or other respiratory infections.  And when you do get an infection, it can take you a longer time than average to recover from the illness.  This weakened immunity is one of the most frustrating aspects of adrenal fatigue.

You Don’t Sleep Well

Whether it difficulty getting to sleep or staying asleep, sleep disturbances are a very common part of adrenal fatigue. And even if you do catch enough zzzz’s, it is also common to wake up the next morning and feel completely exhausted.

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You Have Problems with Your Skin and Hair

This condition can also bring about changes in your skin and hair.  Sometimes, you can lose body hair and the hair on your head with be thin or wispy and usually very dry.  You can also have discoloration of the skin (called hyperpigmentation) and dark circles under your eyes. Dry skin is also a common problem.

You Can Have Problems with Your Blood Pressure

While most people think of high blood pressure as a problem (which it is!), low blood pressure can be, too.  People with adrenal fatigue tend to have blood pressure that is lower than normal and as a result, they can feel light-headed or dizzy, especially when they stand up from a sitting or lying position.

You Have Chronic, Unexplained Pain

One of the worst symptoms of adrenal fatigue is the possibility of chronic, unexplained pain, especially in the muscles and the joints.  Many people with this condition have a general body ache much like the kind you get just before coming down with the flu.

It is important that you know that adrenal fatigue is a controversial and that it is not currently a recognized medical diagnosis (though that might be changing).  However, if you think you might have this condition, making an appointment with your doctor is a good idea as a simple blood test can tell you if your adrenal levels are low. Also, the symptoms discussed above could be the result of something more serious, such as Addison’s disease, depression or another hormonal disorder like hypothyroidism, all of which require medical treatment. So don’t wait — make an appointment today to find out if you are suffering from adrenal fatigue.

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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