10 things you can do to transform your health today
By Tereasa Cutter, The Healthy Chef
1. Avoid Coffee + Sugary Drinks
People with adrenal imbalance often reach for stimulants like coffee and sugar to keep them going. But too much stimulation can further suppress the adrenals and will only aggravate the problem.
What to Drink Instead:
Drink Organic Matcha Tea
Enjoy 1 - 2 cups of organic Matcha tea daily. Studies show that Matcha can help to make you feel relaxed, calm and happy due to the high levels of the amino acid L-theanine. It also energises your body as relaxes your mind.
Matcha helps to stabilise blood sugar levels, promotes a state of relaxation, supports the adrenal system and the way your body reacts to stress. This is a beautiful energising drink.
2. Avoid Refined White Carbohydrates
This includes anything made from white refined flour such as white bread and white pasta as well as processed cereals that are high in sugar, preservatives and salt.
What to Eat Instead:
Eat fresh fruits and vegetables as your main carbohydrate source
Get most of your carbohydrates from wholefoods such as vitamin-rich vegetables and fruit. They will provide the body with fantastic doses of prebiotics and antioxidants so that it is primed with the right nutritional formula to heal. Great sources are sweet potato, pineapples, banana, blueberry, kiwi fruit, beetroot and pumpkin.
3. Reduce Inflammation
Nourish your body with plant-based foods and support your diet with good supplements such as turmeric, ginger, vitamin C and probiotics.
I believe that by eating the right types of foods and adopting a healthier lifestyle can assist in the management of chronic inflammation.
4. Eat the Right Protein
It is also essential that your protein intake is sufficient to support your body’s repair process. Studies show that protein plays a vital role in keeping our immune system healthy and preventing the development of immune and inflammatory diseases. Protein has a stabilising effect on blood sugar. High-stress levels can lead to hypoglycaemia or other blood sugar imbalances. Increasing protein intake can boost energy levels, reduce jitteriness, agitation and mood swings, improve sleep, and sharpen brain function.
Good sources of protein include fish, organic chicken, grass fed meats, cultured natural yoghurt, organic eggs, seeds, nuts, nut butters and milks, quinoa, hummus, tahini, tempeh and green peas.
5. Optimising Recovery
For complete recovery, you need to consider the quality of your diet as well as your lifestyle. Diet is very important, as the body’s nutritional needs increase under stress. Things like eating the wrong type of carbs, taking stimulants or not eating enough protein, can place further stress the body.
6. Early to Bed
Research has shown that our adrenal glands recover best when we go to bed between 9 and 10 pm. I aim to wind down 30 minutes to one hour before bed time.
Mediation is an effective tool to calm your mind, alter your brain waves and achieve a sense of deeper relaxation and serenity. Meditation can be difficult to achieve as a beginner, especially when our minds are busy and we're under stress. I’ve personally found meditation very challenging with my active mind. But I am working towards three meditation sessions a week which is rather awesome for me.
8. The Art of Slowing Down
I was told by a Buddhist monk to slow down in order to calm my mind. By practicing mindfulness while walking, talking, eating and breathing it is possible to be more conscious of the moment of now, which can help to create calmness and help reduce stress.
The body loves to exercise, or me I LOVE TO WALK. Walking supports health in every sense — physically, mentally, emotionally, and spiritually. It’s also free! Walking enriches and balances my life. And it just makes me feel great. Aim for 10,000 steps per day.
10. Drink Tea
My body works well when I drink warm restorative teas throughout the day and night. Infusions gently heat the body and promote healthy digestion. At night I choose a calming infusion which prepares me for bed and calms my mind.
“As a nation, we need to make a deeper commitment to healthy living – whether that is our own bodies or the external environment – because products containing chemicals have the ability to deplete us and our natural world of health and vitality."
Teresa Cutter, The Healthy Chef