( ) Difficulty getting up in the morning
( ) Continuing fatigue, not relieved by sleep and reset
( ) Lethargy, lack of energy to do normal daily activities
( ) Sugar craving
( ) Allergies
( ) Digestion problems
( ) Increased effort needed for everyday tasks
( ) Decreased interest in sex
( ) Decreased ability to handle stress
( ) Increased time needed to recover from illness, injury or traumas
( )Light-headed or dizzy when standing up quickly
( ) Low mood
( ) Less enjoyment or happiness with life
( ) Increased PMS
( ) Symptoms worsen if meals are skipped or inadequate
( ) Thoughts are less focused, brain fog
( ) Memory is poorer
( ) Decreased tolerance for stress, noise, disorder
( ) Don’t really wake up until after 1O:OOam
( ) Afternoon low between 3:00pm and 4:00pm
( ) Feel better after dinner
( ) Get a “second wind in the evening, and stay up late
( ) Decreased ability to get things done – less productive
( ) Have to keep moving- ifl stop, I get tired
( ) Feeling overwhelmed by all that needs to be done
( ) It takes all my energy to do what I have to.
Important things to do and not to do to recover from adrenal fatigue:
AVOID THESE:
*Pushing yourself to exhaustion
*Sugar, caffeine, & junk food
*Skipping meals
*Eating carbohydrates by themselves
*Staying up late and catching your “second wind”
*Arising early if you don’t have to
*Food that you react to or are allergic to
*Drinking sodas, coffee, alcohol, juice
*Making someone else responsible for you health
*People who steal your energy
*Taking care of everyone and everything else
*Feeling guilty about caring for yourself
*Excessive seriousness
*”The grind”*Aggressive exercise
DO THESE:
*Pace yourself
*Eat real, whole, fresh foods
*Be compassionate and kind to yourself
*Eat every two hours
*Eat a combination of carb, fat, and protein
*Get to bed by 10:00-ll:OOpm
*Sleep unti17:00-8:00am when possible
*Eat balanced, nutritious food
*Drink water, herbal teas
*Become empowered and informed about your health
*Be with people who are concerned for your wellbeing and are helpful in your recovery
*Take care of and nurture yourself
*Find an inner balance and sense of peace with taking care of yourself
*Find things that make you laugh
*Do things you enjoy
*Mild to moderate exercise