Thursday, October 6, 2011

It's Important to PACE Yourself - for Adrenals Sake!

I know that most of us live busy lives. We have a lot on our plates. It seems next to impossible to take a few minutes for ourselves! But weight gain and lack of energy are serious concerns for women, and how frustrating it is to try EVERYTHING to shed those extra pounds without success.  For many of us, the STRESS in our lives is intimately connected to our weight. Our bodies were created to be wise -- when stress is frequent, our bodies will protect itself by holding on to extra pounds. It's a protective factor...So we have to get away from the "crisis mode" and heal our adrenals. To do this, we have to take time for ourselves!
While looking at this picture, doesn't it look very calming to you? A little winding path with different color all strewn around. Most likely a cool day, where you feel free to take deep breaths and still bask in the sunlight. SIGH.....I would love to take a walk like that. But I live in the Great State of Texas where it is very, very hot to hot to about 15 minutes of fall.  LOL! I am not complaining; I will find other ways to get my relaxation!!

Which brings me to this: What do I mean by pacing yourself?  According to Marcelle Pick, OB/GYN NP, there are at least four things to keep in mind while "pacing" yourself.
      1.  Exercise wisely:  If you already exercise regularly, and are suffering with adrenal fatigue, try easing up on the exercise for a few months while your adrenals are healing. Try to keep your heart rate under 90 beats per minute. If you don't exercise, try walking 15 minutes once or twice a day, especially after your eat, and outdoors if you can. My doctor has prescribed 30 minutes of walking, 3 times a week. It is too hot and humid here, so my wonderful husband and I go to the gym and use the treadmill. Exercise helps to reduce stress, as long as you enjoy it. But DON'T push yourself hard.

      2.  Play:  Make having FUN a priority! Many of us forget just how relaxing a few hours of fun can be. Get a good belly-laugh going! I love to laugh until I can't get my breath and I like laughing for no good reason at all. My wonderful husband keeps me laughing all the time. He has a sense for humor!  OK...Go outside and swing with your kids or your grandkids. You know what "PLAY" is!! Go out and do it!

      3.  Breathe:  Learn to recognize the signals that you need to take a break, and get some fresh air, have a cup of herbal tea, or simply put your feet up. Or if you feel stressed, take a deep breath through your nose, blowing out your mouth. Do this a few times. This slows your heart rate and calms the whole body down.

      4.  Sleep:  Ah, sleep! QUALITY sleep is essential for our adrenals to heal so we can shed those pounds!! And I believe it is the most difficult for me...My wonderful husband (a musician) and son (a teenager) love to stay up late. I need to be in bed early because I rise early. Their night sounds leak into my sleep sometimes, so I turn on the TV to kind of drawn them out, but I am finding out that this habit may be working against me. I've found out that it's important to end all screen time (TV, computer, cell phone) by 8PM, making it a point to being in bed, asleep, in order to get 8 hours of sleep each night (and more, if we can manage it). This one I definitely have to work on!  I get anywhere from 5 to 6 hours of sleep each night..(If you haven't read "Keeping with the Rhythm", you need to, so you better understand your circadian rhythm.)  .

So there you have it!! Let's get out there and be STRESS FREE!!!!

Here's to your health!

The Lord heals your diseases, redeems your life from the pit, satisfies you with good, shows compassion to his children, and knows your frame. The Lord is merciful and gracious, slow to anger and abounding in steadfast love.
Psalm 103: 3-14


  1. OOoo..I love the path photo! I would love to walk down a path like that with all the pretty fall colors and cool crisp air.

    I need to exercise more...I start then stop, then have to start again...COL.. and deep breathing is something I find I need to do often. My body will actually automatically sigh on occasion. Oh, my...sleep IS sooo important and I certainly don't get enough of deep healing sleep.

    I think you're right about the TV...I read recently that the light from TV, computer, and even cell phone screens is enough to inhibit the serotonin production necessary to fall asleep.

    Great article, Brenda...keep us informed. I liked all the photos, too.

    Enjoy the day,

  2. ohh i do love and want to take a walk in that beautiful path in your photo! but yes like you, a place like that is kind of hard to find though i dont live in a city, i still feel bored when i do my walk around the neighborhood, i sometimes try to walk up and down the stairs at home when i dont feel like walking outside but yes it's down to the stress too, when i'm stressed out , i tend to eat more sugary like cakes/chocolates's bad i know and i normally regret it afterwards, i agree most of what you said and i do meditate to calm me down and not thinking of anything other than breathing in and out , mostly at night when it's peaceful, my husband and i normally sleep early too coz he has to go to work at 7am so we go to bed at 9ish and woke up at 6-6.30am, i do love your article, it's so informative and reading this makes me know more about healthy living! thanks for sharing! x susan