Do you always feel tired in the afternoon, wake up groggy, or feel flattened by exercise? You might suffer from a common condition called adrenal fatigue, in which the body can’t respond properly to life’s stresses. Some other signs and symptoms of adrenal fatigue include:

• Overwhelming fatigue
• Insomnia, especially between 2 and 4 a.m.
• The afternoon ‘blahs’
• Cravings for salt, sugar or stimulants, especially in the afternoon
• Lightheadedness upon standing
• Chronic low blood pressure
• Irritability and jitters when hungry

Thankfully, certain lifestyle habits are highly effective in helping restore your energy and healthy adrenal function.

Below are eight lifestyle habits that can go a long way in supporting adrenal health.

1. Sleep. Regular, plentiful sleep is one of the best supporters of adrenal health. Even if you experience midnight insomnia or trouble falling asleep, it’s possible to create better sleep by sticking to these good habits:

• Go to bed at the same time every night, no later than 10 p.m.
• Try to get 9–11 hours of sleep every night; do it on weekends if it’s not possible on weekdays.
• Avoid computer, TV, and phone screens for the hour before bed; this allows the brain waves to shift gears in preparation for sleep. (If that’s impossible wear orange glasses that block the blue lights these screens emits. Blue light suppresses sleep hormones and can cause insomnia and a disrupted sleep cycle.)
• Eat a small snack just before bed that is strong in protein and healthy fat and low in carbs.
• Avoid sugar, stimulants, and high-carb foods before bed.

2. Relaxation Exercises. Think relaxation exercises are ineffective? Think again! Create at least ten minutes of quiet, stress-relieving activity for yourself every day, such as lying with your feet up, meditating, or breathing slowly. In addition, when you feel tired, respect the message your body is trying to send, and lay down for a few minutes.

3. Avoid junk food and excess sugar. Whether donuts or fruit, junk foods and excess sugar put the adrenal glands in overdrive, effectively sending them into energetic bankruptcy.

4. Avoid caffeine and other stimulants. Yes, that means coffee. Stimulants are one of your adrenals’ worst enemies! Like sugars, they drive the adrenals to work too hard, driving you into deeper exhaustion.

5. Gentle exercise only. With adrenal fatigue, prolonged, rigorous exercise will only drive you deeper into exhaustion. Try gentle exercise such as walking, yoga, or swimming. No matter what, avoid prolonged aerobic exercise. Caution: If you are exhausted after your workout, you overdid it.

6. Eat a breakfast strong in protein and fat, with no sugar or stimulants. Adrenal function, blood sugar, and energy levels are closely related. Eating a breakfast strong in protein and fat while avoiding sugars and stimulants allows the adrenals to get a strong start and remain steadier throughout the day. This can help you avoid the afternoon blahs and sleep better, too!

7. Take the stress out. Take a close look at what causes you stress, whether complaining friends, nagging bosses, or a crazy schedule. What stressors can you eliminate or minimize? Reducing stress is a huge factor in adrenal healing. And did you know that chiropractic adjustment can greatly alleviate you feeling stressed out?

8. Avoid sugars and stimulants when you’re tired. When you hit the afternoon blahs, the first thing you might think of is a frothy cappuccino. However, that only serves to further bankrupt your adrenals. Instead, nourish your body with protein, healthy fats, and minimal carbs to support healthy blood sugar and brain function, which is what you really need to kick the blahs. Be prepared by having a healthy snack ready to go for the afternoon.

The bigger picture

Adrenal fatigue typically happens secondary to another issue, such as anemia, poor diet, hormone imbalance, autoimmune disease, inflammation, or micronutrient deficiencies. It’s important to determine the cause of your adrenal fatigue and include these lifestyle habits as part of your adrenal treatment plan –- with them, you will move much faster toward optimum health and energy.

For natural ways to uplift your chronic fatigue, please see a nutritionist or a chiropractor in our office.

Tel:      (416) 477-1101

E-mail: reception@priclinic.com

Web:   www.priclinic.com

What is Intramuscular Stimulation

Intramuscular stimulation, also known as dry needling, is an effective therapy technique used to treat pain that comes from muscles and/or nerves. IMS was developed by Dr. Chan Gunn in the 1970s when he was the clinic physician at the Worker’s Compensation Board of British Columbia. This treatment utilizes acupuncture needles to penetrate deep into the muscle tissue and it specifically targets muscles shortened due to abnormal stimulation from the nervous system. This is to produce a reflex relaxation and lengthening of the muscle. There is no use of electricity and no substances are injected. Rather, it is the mechanical stimulation of the insertion of the needle into the affected muscles that provides the therapeutic effect and allows for healing.

The effect is threefold:

1) Stretch receptors in the muscle are stimulated and this will produce a reflex relaxation and lengthening of the muscle;

2) The needle creates a minor therapeutic injury to the area to increase local blood flow and initiate the body’s natural healing process;

3) It creates an electrical potential in the muscle, causing the nerve to function normally again.

Only disposable (single-use), stainless steel needles are used so there is no risk of infection from this treatment. Overall, intramuscular stimulation is a safe form of therapy.

A wide range of musculoskeletal injuries can be treated with IMS including:

• Shin splints
• Plantar fasciitis
• Upper back pain
• Lower back pain
• Neck pain and whiplash
• Shoulder pain
• Tennis or Golfer’s elbow

This type of treatment is very effective for chronic pain and recurring injuries because it gets to the root of the problem. Healthy muscles require electrical nerve stimulation. If a nerve becomes damaged, the muscles that are stimulated by that nerve become hypersensitive. This results in tightness of the muscles and the formation of trigger points, which can develop into chronic pain. Trigger points are irritable knots within a muscle that are painful when pressure is placed on them and can produce a significant amount of pain, making everyday tasks difficult.

How is IMS different from acupuncture?

Although the same needles are used, IMS and acupuncture are different forms of therapy treatment. IMS involve inserting and withdrawing the fine needles immediately whereas in acupuncture the needles remain inserted for a few minutes. With IMS, the needles are inserted directly into the trigger points to release pressure off irritated nerves. With acupuncture, needles are inserted along meridians to help the body restore ‘Qi’, the flow of the body’s energy.

Is IMS painless?

During an IMS treatment, thin acupuncture needles are inserted into the affected muscles. If the muscle is functioning normally, insertion of the needle will be painless. However, in a shortened supersensitive muscle due to nerve damage, it will ‘grasp’ the needle and the patient will feel discomfort and a cramping sensation. This, however, is a good reaction because it indicates that a tight muscle has been located and that muscle relaxation will soon follow.

What can I expect after getting IMS?

It is common and normal to feel some post-treatment soreness in the areas that were treated, similar to the feeling after a hard workout at the gym. This achy feeling may last for 24-48 hours following treatment and it is completely normal and considered a good reaction to the treatment.

How often are IMS treatments?

In order to allow time for the body to heal itself between treatments, it is recommended to have IMS treatment once a week. The number of treatments required depends on factors such as the patient’s condition, how much scar tissue is present, and how quickly the body can heal itself. The effects of IMS are cumulative.

Is IMS right for me?

Special assessment is done with the physiotherapist in order to determine if this modality is appropriate for your pain and injury. IMS is not recommended if you are pregnant or a hemophiliac. Also, please inform the physiotherapist is you are taking an anti-coagulant medication.

At PRI, most therapy services are covered by most extended health insurance companies and in some cases Veterans Affairs and Medicare – such as OHIP (Ontario). Not sure if you’re covered? No problem. We can help you find out (and usually within the hour). Just call us (416) 477-1101

E-mail: reception@priclinic.com

Web:   www.priclinic.com