Are you listening to your body's alarms that go off to take care of you?

Our bodies constantly receive messages about our environment and adapt accordingly. Some signs indicate a more obvious threat and give us more specific alerts, such as when there is a chronic infection, or a skin burn, and you pay attention to these almost immediately. But, there are some that you may not have considered, that have been telling you something for a long time and you have been ignoring them.

For example, how long has it been since you slept well? Or maybe you exercise non-stop and have chronic fatigue? Or do you have that abdominal discomfort and until today you don't know what's really happening? And what about the most used word in the last 30 years "stress", which gives us constantly and we normalize it because it is part of the modern world. When the body senses danger, it reacts in a way that tries to keep us safe and ensure our best chance of survival, but we are the ones who have to hear that call from the body.

The body, realizing that we are not paying attention to its alarm, does everything to regulate and conserve by releasing additional levels of anti-inflammatory cortisol and releasing blood sugar. This response can help our survival when used in response to immediate and short-lived threats, but can lead to stress-related symptoms when the perceived threat persists and we don't feel safe.

Our bodies have evolved (or are they brilliantly designed?) to adapt to what is needed to maintain balance. However, as it does everything possible to maintain that balance, it develops an adaptive physiology that in the long run are chronic diseases as an adaptation or in response to our environment.

I believe that adrenal, immune, and thyroid problems develop as an adaptive mechanism to protect us in times of perceived danger. These conditions help us survive, but to feel our best and thrive, we need to figure out what's triggering the danger signals so we can turn them off and let our bodies know they're safe.

The good news is that there are many things you can do to make your body feel safe, what I call sending "safety signals." Through the foods we eat (and don't eat), the ways we act, and the strategies we employ to rest and increase oxytocin (known as the "love hormone"), we can eliminate perceived threats and promote feelings of safety. and calm.

These are the things I have found to have the most profound effect in establishing that sense of security, giving us the opportunity to truly transform our adrenal glands and find healing.

• Nutrient density : Lack of micronutrients and macronutrients, eating highly processed foods, being in a chronic caloric deficit, and irregular and inconsistent eating can signal to the body that food is in short supply, triggering our response to stress and survival mode and causes the body to down-regulate metabolism. Conversely, eating high-quality, nutrient-dense foods, eating at regular times, and consuming enough calories, tells the body that it's safe and doesn't have to activate its survival mechanisms. Using specific supplements for any nutrient deficiencies also helps a lot.

• Lowered inflammation : Poor gut health can be a major source of chronic inflammation and is one of the main stressors underlying adrenal imbalance and autoimmune thyroid conditions. If you eliminate the main inflammatory foods, consume things like bone broth and fermented vegetables, and use specific supplements like the beneficial yeast Saccharomyces Boulardii, I guarantee you'll see a very significant improvement.

• Balanced blood sugar level : Sudden swings in blood sugar put a strain on the body and contribute to adrenal dysfunction, which can often feel like fatigue, irritability , anger or anxiety. People with adrenal problems tend to have problems with hypoglycemia. If you reduce your carbohydrate intake and focus on protein and healthy fats at meals, you will find that you will have more energy throughout the day and fewer mood swings.

• Hydration : Dehydration affects ATP production, decreases blood flow to the muscles and brain, and disrupts the sleep cycle, leaving us feeling exhausted, weak, foggy-minded and testy. For those of us with adrenal dysfunction and hypothyroidism we are often deficient in electrolytes, especially sodium. Proper hydration is the key to recovery. :-) We can support hydration and electrolyte balance by consuming plenty of high-quality salt, bone broth, and an electrolyte supplement if needed.

• Reset the circadian rhythm : When this natural rhythm is disrupted, our energy levels and sleep are profoundly affected, experiencing fatigue during the day and low energy in general. We can support our circadian rhythm through strategic light exposure, ensuring plenty of natural sunlight in the morning and throughout the day, and reducing exposure to artificial light at night.

• Positive thought patterns : Research has shown that negative thoughts can cause inflammation, which can contribute to the development of autoimmune diseases, intestinal problems, and mood disorders. Doing affirmations helps to have a positive and healing mindset; you can also learn to reframe situations from an empowering perspective.

• Enjoyable Activities : Allocating time for self-care is one way to ensure we have the energy and focus to be present in all ways. It may seem a bit counterintuitive, but taking time for ourselves allows us to give more to others. It can also counteract stress, which will benefit our adrenal glands. By raising oxytocin it takes us away from stress and creates healing. Spending time with loved ones, spending time in nature, aromatherapy, laughing, and having fun are all ways to increase oxytocin.

• Move the way you feel good about it : We know that movement can help heal our bodies, but in times of adrenal stress, the wrong kind of movement can be detrimental and actually deepen our adrenal dysfunction. Swap out workouts that can raise cortisol levels, like the popular "HIIT" or chronic cardio, for gentler forms of movement like walking, Pilates, and yoga. When we have low cortisol levels and exercise too much, our bodies can get the message that they're not safe and respond by keeping fat in stock.

• Breathe more slowly . We tend to breathe very fast and shallow when we are stressed. Taking long, deep breaths signals to our body that we are safe and that we can shift into a healing, parasympathetic state. Just take a break throughout the day to breathe deeply.

• Create healthy coping strategies for when you are in difficult situations : Many of us have unhealthy coping strategies that we resort to during times of stress or when we feel emotionally activated, such as eating sweets, drinking alcohol, smoking cigarettes or doom-scrolling on your phone, basically anything to distract us from our feelings! Create new coping strategies that actually help you feel better, instead of something that becomes a vicious and harmful cycle. You can say affirmations, go for a walk, get a massage, call a friend, etc.

• Let Go of the Heaviness That Weighs You Down : Many of us carry the weight of resentment, limiting beliefs, and trauma that keeps us stuck in a fight or flight state and prevents us from healing. Find strategies to identify and work with these beliefs so your body can find a sense of safety and calm. Forgiveness, replacing negative self-talk, limiting beliefs, and releasing trauma, can be a few.

Go from surviving to thriving, take action and start improving your physical and emotional state today with Ovario Mío. Schedule your first appointment and find real solutions, hormonal health, nutrition, and female psychology.