Healthy daily habits
Last weekend I was away with a group of friends; you know, the sort of people who feel more like family than friends. We have been besties since the 90s and have seen each other through the good times and the hard times too. Now, at midlife, we (suddenly!) find ourselves at a life stage where things are changing in all different sorts of ways. Between new work responsibilities, kids leaving home, hormones starting to change, parents getting older and relationship changes, there is a lot to juggle.
So, it got me thinking how important our healthy habits are – not just for our physical wellbeing, but for our mental resilience too.
Adjusting to a new routine has its challenges, but it can also be the perfect opportunity to look at your everyday habits from a new perspective and use your pivot as an opportunity to shake things up a little.
Your daily dietary habits can help nourish your adrenal glands and help make change a little easier.
Here are a few simple ideas to help support and nourish your adrenal glands:
Keep mealtimes regular
When stress hits the fan, skipping meals can make it feel like a bigger burden. If we leave too long between mealtimes, our adrenalin levels can increase in response to low blood sugar, making us feel a little more stressed, agitated or hangry.
Aim to keep mealtimes regular.
Eat enough to keep you going for 4-5 hours (a little more protein and fibre can help you to feel fuller for longer).
Manage your sugar intake
Too much sugar will leave you feeling fatigued and flat, but it can also upset the delicate balance between blood sugar and insulin, resulting in a dip in blood sugar and s trigger of stress hormones. Of course, for many of us an immediate response to high stress is to make ourselves feel better with a feed of chocolate or sweeties, but if you can get into the habit of replacing this with a better snack, with less sugar, your adrenal stress glands will thank you for it.
70-85% cocoa chocolate, a couple of dates and a handful of nuts, or some yoghurt and berries is a better choice that is likely to be more satisfying too.
Eat foods that nourish your adrenals and calm your mind
Magneisum has a calming effect and is found in nuts, seeds, dark green leafy veggies and cacao or really dark chocolate. B vitamins for your nervous system, from meat, fish, dairy products and a really well balanced diet. Tryptophan, a serotonin precursor from oats, almonds, yoghurt, chicken, beans and lentils.
Keep an eye on caffeine
Caffeine can add to the stress load. Think about how you feel if you’ve had one coffee too many – probably a bit jittery and anxious. The same emotions we get when we are under extra stress.
Switch to decaf, swap to green tea or herbal teas and drop caffeine after lunchtime to notice a difference.
Cut back on booze
It can be easy to reach for a beer or glass of wine after a hard or a hectic week, but what if you made a switch and cut your alcohol intake back a little, Youd’ probably notice a shift in mood, energy and sleep, and all of that could help you manage stress a little easier.
There are plenty of great low or no alcohol alternatives around now – from beer to botanicals. You don’t need an all-or-nothing approach to alcohol, but check out a few options to cut back and you are sure to feel the benefits.
Make it easier to make better choices?
Your diet, exercise and wellness habits should help you manage stress, not add another layer to your to-do list, or make you feel stressed out that you’re not doing enough.
Take shortcuts on busy days Choose frozen fruit and veg as a handy top up. Look out for pouches of ready-to-eat wholegrains and lentils to save time. Check out decent curry packs like the range from The Spice Tailor to make a curry in a hurry!
Whether you are at a mid-life turning point or just want to nourish your adrenals so you can deal with the stressors of the everyday, accepting the fact that you do not need to be perfect, and follow a strict diet, but instead getting a few basic fundamentals in place that are easy, quick and make you feel better is the way forward.