Symptoms Insomnia Fatigue

By | March 31, 2017

Natural Cures for Insomnia

Hey guys, Axe here from DrAxe . Oneof the most common things I'll hear from my patients, is they'll say, quot; Axe, I can'tsleep.quot; And if you're one of those people that have trouble falling asleep, or strugglewith insomnia, or you wake up during the night, that's very common. In this tutorial I'm goingto go through the exact steps you need to follow to get better quality of sleep andto help you fall asleep fast. Step number one in overcoming sleep deprivationis to change your diet, surprisingly. And, for a lot of people, their diets are keepingthem from falling asleep. Before you go to bed, you need to really drop your carbohydrateconsumption. If you're consuming too many

sugars and carbs, your body is burning those,it's getting warm. And so, lowering that sugar, and grain intake, and carbohydrate intakebefore bed is important. And get some good quality fats before you go to bed. Somethinglike an avocado is a great food to actually help you fall asleep at night, either avocadoor some organic yogurt. So again, avocado and organic yogurt, are the best foods tohelp you naturally fall asleep. The reason they work is those foods are high in magnesiumand potassium. Magnesium and potassium are two crucial nutrients you need to help relaxthe body and to help you fall asleep at night. So remember avocado and yogurt, the top twofoods you can consume just a little bit here

or there in the evening that will help youfall asleep at night. The second step you need to do to overcomeinsomnia is to reduce stress. And for most people, along with diet, this is the big thingthat's keeping you up at night, is your mind starts racing, you keep thinking and you can'tshut your brain off. And there are several reasons for that. One, is you watched TV upuntil the point that you went to bed. That visual stimulus you're watching constantly,especially the blue light, and that doesn't just include the TV screen, it also includesyour computer, your iPad, or your phone. And that light is blue light, which actually tellsyour pineal gland in your brain that it actually

needs to keep running, so it messes with yourcircadian rhythms and cortisol levels. It keeps you from falling asleep at night whenyou were looking at that bright blue light in the computer screens and TV screens. So,about 30 minutes at least, ideally, an hour, but at least 30 minutes before bed, you needto shut off all electronics, and you need to start reading something that helps yourelax. Or start journaling. So you can get out ajournal and start writing things down. You can look at your schedule for the next dayand write that down. But I really recommend reading a novel that you enjoy, reading adevotional, your Bible, or just something

that helps you relax and wind down at least30 minutes before bed. And that's going to help, and in general reducing stress. And if you have something that's really stressingyou out, that's keeping you from sleeping at night, I recommend you start writing downthose things that stress you out. Work on addressing those the best you can, and thenstart scheduling things into the week that you love to do. It is so important. If you'vehad a great day, and you've been happy all day, it actually creates certain hormonesin your body known as endorphins that actually help you fall asleep at night. So actually,having a good mood throughout the day can

help improve your sleep at night. So stepnumber two, shut down the computers and read a book before bed. As well as just add somejoy into your life. Reduce stress; it's very important for falling asleep at night. Step number three, is take quality supplements,especially a magnesium supplement. And taking a magnesium supplement, about 400 to 500mga night before bed, can help you naturally reduce stress, and really improve sleep. Andso I recommend a high quality magnesium chelate or magnesium citrate before bed. So takinga magnesium supplement can help you fall asleep. Also supplements like melatonin can help,or valerian root. But I don't recommend doing

How to Overcome Adrenal Fatigue

Hey guys, Axe here, of FunctionalMedicine and Nutritionist. Today I'm going to talk about how to overcome adrenal fatigue.And so many people today struggle with adrenal insufficiency, major fatigue issues, and it'sdue to problems with the adrenal glands. And the adrenal glands are two sort of thumbsizedorgans that sit here in the back of your flank area, and there are so many people, I wouldsay about 80% of the population that at some point will struggle with adrenal fatigue atsome point in their life. And in this tutorial I'm going to go throughthe three steps you must follow if you want to heal adrenal fatigue for good. And reallyit starts with diet. Actually, before I get

into that though, let me talk about warningsigns you have adrenal fatigue. Number one, if you struggle with fatigue,even if you get enough sleep at night and the next day you wake up and you're stilltired, that is a major warning sign you have adrenal fatigue. If you feel like you canjust never catch up or you're always tired, that's a warning sign you have adrenal fatigue. If you feel overwhelmed and stressed, youfeel anxiety, those are warning signs you have adrenal fatigue. If you have troublefocusing or concentrating or poor memory, those are warning signs you have adrenal fatigueor adrenal insufficiency.

Also, if you have a thyroid issue, prettymuch every person that has a thyroid condition, whether it's hypothyroidism, Hashimoto's orGraves' disease, any of those issues, that probably means you do have an adrenal issue. And some other warning signs could be thatyou are storing excess body fat. So if you have gone to the gym and you've worked outfor hours, and you're still not losing weight like you think you should. Or you can't seemto lose that last five pounds or break through that weight loss plateau, those are warningsigns that you have adrenal fatigue. And so step number one in healing adrenalfatigue is changing your diet. The top foods

you must get out of your diet to heal youradrenal glands is number one, caffeine. If you're consuming loads and loads of coffeeon a regular basis and large amounts of caffeine, that will definitely burn out your adrenalglands. The other thing is consuming too much sugar.Sugar will burn out your adrenal glands. Hydrogenated oils in foods that are just stimulants, likeI've already mentioned, foods that really imbalance blood sugar levels and will causespikes. But caffeine and sugar are the two biggies that you need to get out of your diet. Now, the next thing here are the foods thatreally support your adrenal glands. And foods

that are high in Vitamin B12 and magnesium,also foods that help stabilize blood sugar and energy levels. Coconut products, like coconut oil, coconutmilk, coconut meat, those are great for supporting your adrenal glands. Olives are great, olivesand olive oil. Raw dairy products and grassfed butter are fantastic, organic meats. Doingloads of vegetables, especially spinach, kale, and chard are great for the adrenal glands. Also, seaweed. Seaweed contains iodine alongwith other minerals that can support the adrenal glands as well. And so, again, adding someof those foods in your diet is a definite

must in changing your diet if you want toovercome adrenal fatigue. Now, the second thing you need to do to healadrenal fatigue is take supplements that support your adrenal glands, and there is a groupof herbs or roots called adaptogen or adaptogenic herbs which include a family of things, likeashwagandha, rhodiola, Holy Basil, licorice root and ginseng. But adaptogen herbs are titled adaptogensbecause they help your body adapt and deal with stress, and these have big benefits. The number one you want to take, the numberone adaptogen for specifically your adrenals

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