Ever feel like you’re doing all of the right things, but somehow you’re still exhausted? Ever heard of adrenal fatigue? Your adrenal glands are responsible for creating your stress hormones, such as cortisol, metabolism regulation, preventing inflammation, and your energy levels.
Stress hormones are needed during times of stress, specifically situations that put you into fight-or-flight. The cortisol levels will be increased in your body, which is good for short periods of time, so that you can “fight” or “flee” from whatever the situation is. However, if the situation goes on for an extended period of time, that increased level of cortisol in your body will begin to have deleterious effects. Your adrenal glands will end up becoming fatigued.
There are three stages of adrenal fatigue: wired and tired, stressed and tired, and full burnout. When “wired and tired”, cortisol levels are increased not only in the morning (which is normal), they are increased in the evening. This causes difficulty sleeping and a “wired” feeling in the evening. When “stressed and tired”, cortisol is high in the morning and then decreases after lunch, which can lead to a feeling of brain fog and exhaustion in the afternoon. A second wind of energy may come in the evening, often in the middle of the night causing difficulty in falling back asleep. The third stage is full burnout, with you feeling exhausted all of the time, no matter how much rest you get. Cortisol levels are completely disrupted, and can lead to other health issues involving your thyroid, gut, and immune system.
Symptoms (and keep in mind these are wide ranging and applicable to a variety of conditions): needing a stimulant like caffeine in the morning, tiredness when you wake up, no matter how much sleep you get, difficulty falling asleep or waking up, reduced ability to handle stress or feeling stressed more often, decreased sex drive, blood sugar or digestive problems, reduced memory or ability to concentrate, dizziness when standing up too quickly, thyroid problems, cravings of salt and sugar, get sick frequently, body aches, depression, and irritability.
So what do I do to help myself recover and become more resilient? The good news is that there isn’t anything beyond common sense things to help your adrenals recover. Eat high quality food - lots of leafy green veggies and those fruits/veggies high in Vitamin C. Foods high in Vitamin B. Eat a protein meal first thing in the morning. Get 8 solid hours of sleep a night. Modulate your screen time at night before going to bed. Move your body daily (not necessarily in a workout, but movement of some kind). Herbs like ashwaganda, minerals like magnesiusm, or adaptogens can be beneficial to help with your adrenal gland function (disclaimer: please check with your health care provider to be sure these are safe for you if you have current health conditions occurring). Recognize when you’re being triggered to reach for caffeine, sugar, or salt, and replace it with a healthier response, like getting up and moving around.
If you have any questions, please reach out to myself or Dr. Liz! We are here to support and empower you on your health journey.
Peace, Love, and Wellness,
There are so many different types of magnesium, it's easy to get overwhelmed when you go to the store. Here's a simple breakdown of why magnesium is so important, the benefits of magnesium, and our favorite supplements and topicals.
Magnesium is necessary for HUNDREDS of bodily functions including turning food into energy, creating proteins, creating and repairing DNA & RNA, contraction and relaxation of muscles, and nervous system regulation. Magnesium occurs naturally in a bevy of foods! Leafy greens, seafood, and nuts are all high in magnesium. But, are we eating all we should be of these nutritious foods? Sometimes we need a little boost and that's where supplements come in!
Here's the short list of our favorite benefits from taking magnesium supplements:
Sounds good, right? Let's talk about routes of administration. We have topical (epsom salt baths, magnesium spray, and float tanks) and oral (pills, powders, and liquids). Transdermal magnesium absorption is best for muscle aches and general relaxation. Oral magnesium provides systemic benefits- but be warned!! A high dose can have a laxative effect. When you first start taking magnesium, start out with a quarter or half dose and work up to the full dose to avoid upsetting the digestive system ;)
Our favorite oral magnesium supplement is MagSoothe. This product combines three types of magnesium for maximum benefits. For topical absorption, you can simply and inexpensively fill the tub with epsom salts. If you are looking for a product that moves with you check out a Magnesium Spray to spray and go!
If you have questions or are unsure about which is best for you, feel free to reach out! We are always here and want to help you on your journey to become a healthier happier human!!
I cannot claim credit for this quote - Dave Hollis was the man who said this gem. But really, consider what he is saying here. Many of us have spent this quarantine time wishing for life before, life as we knew it. Wouldn’t you say though that there have been some positive aspects to this “Great Pause”, as I’ve heard it called?
Was everything in our world perfect before COVID-19 turned it upside down? Likely not. I think the quarantine presented us with a beautiful opportunity to observe how we could still function and thrive, even in the midst of crazy upheaval. We spent time thinking about how we were taking care of our bodies so that we didn’t get sick. We were intentional with how we spent our time out in public. We learned how to juggle new schedules while working from home with our kids out of school.
Now presented with extended time with our loved ones at home, what surprised you? I’m sure there were hard aspects to it, and we all have looked forward to having more freedom in our lives, but what were some positive things that you noticed?
My husband was home more, meaning that my kids and I got to spend more time with him. I spent more time talking with my parents and siblings. We had a Zoom birthday party for my dad (my siblings and I all live in different states so we usually aren’t with him on his birthday anyway), which would have never happened if we weren’t all confined to our homes and needing to connect with each other. My husband and I have also been more intentional with spending our money locally, opting to eat at local restaurants and giving bigger tips. The “Howl for Missoula” effort was a really great way to connect our community together.
There has also been a conscious effort by others to focus on the positive things happening in our world. A lot of the mainstream media stories focused on horror and hysteria, which can be very mentally and emotionally exhausting. Actively seeking joy and creating joy for others was another way I saw come together, like putting bears in windows for “bear hunts” for kids or writing encouraging chalk messages on the sidewalk.
If we rush to return to life pre-covid, I think we missed the opportunity to learn some interesting lessons about life could look different and still be sustainable and enjoyable. Consider the aspects of normal you want to return to and consider the aspects from this time that you want to carry forward as well.
And as always, be well, stay healthy, and get adjusted my friends!
Peace, Love, and Wellness,
I sat down with Ian Marshall of 5 Valleys CrossFit to chat about how to overcome working out at home, changes to your routine and how to get started moving your body if you have been out of the game for awhile (or always!).
5 Valleys CrossFit has a free online community class every Wednesday at 5pm. No experience or equipment necessary. And they are starting a 14 day challenge to help people stay on track or get on a healthier track through the continued closures of the gyms in Montana. I highly recommend getting involved, nothing like a little bit of accountability!
Reach out directly to them for more information or to get signed up!
Salutogenesis: a healthcare approach focusing on factors that support human health and wellbeing, rather than on factors that cause disease.
The salutogenic model is concerned with the relationship between health, stress, and coping. Your body is incredibly intelligent in knowing what it needs to do to keep you alive and thriving, it just needs no interference. Chiropractic falls under the salutogenic model as the philosophy behind the adjustment is focusing on clearing the nervous system of any interference, allowing for a better expression of life.
We all experience stress on a daily basis, but our resiliency to the stress is what matters. If we want to live a vital, healthy lifestyle, we need to have higher resilience. Decreased resiliency often leads to a breakdown in function in our bodies and can ultimately lead to symptoms. We want to stay on the other side of the spectrum of health, and continually support our bodies physically, mentally, and emotionally. When we focus on the ability of the body to heal as opposed to thinking outside intervention is needed (ex. drugs or surgery), we allow for the innate expression of health to happen.
The chiropractic adjustment is facilitating that innate expression to happen, facilitating healing happening within your body. The magic happens between the adjustments, as your body integrates the change in information between your brain and body. YOU are the healer of your own self.
When we are caught in the vicious cycle of symptoms that only resolve short term, we miss out on the potential to have a thriving expression of health. You are capable of so much more, if only you would allow your own body to do the work without interference.
The salutogenic model is not focused on removing symptoms, it is focused on expanding life expression. The salutogenic model is about the bigger picture of health. Chiropractic care is about the bigger picture of health.
Get adjusted, be resilient, and THRIVE, my friends!
Peace, Love, and Wellness,
Miri Disney-Faller is the owner of Back on Track Physical Therapy here in Missoula. She specializes in vertigo, neck and back pain, and headaches. We have a conversation about her work, the importance of being proactive with our health, feeling empowered in health, and her new project, Humans4Humanity!
Many of you are concerned with the amount of chemicals going into our bodies, onto our skin and used in our homes. I sat down with Erika Hickey of Coming Up Rainbows this week to chat about all things Essential Oils. Erika has been learning about EO's since 2007 and is a certified aromatherapist. She loves to empower people to learn about them, so reach out directly to her for all the information you need!
Happy Spring! We are beginning the transition from winter to spring, happily welcoming the warm weather! During this transition of seasons, consider the different transitions we have in life. Birth, childhood, adult, parent, middle-aged, grandparent, elderly. How do we support our bodies during these times of change?
Whether you are a little bitty baby or a wise one in your later years, chiropractic care is the way to ensure that the messages being sent between your brain and body are happening efficiently. The chiropractic adjustment is designed to increase brain function. No matter where you are in life, we all benefit from improved brain function. Your brain is the master control of every other organ system in your body. When the systems of your body - cardiac, respiratory, digestive, immune, reproductive, the list goes on - function better, your well being as whole improves.
The adjustment is about so much more than symptoms, it is about quality of life. Do you want to function on a daily basis at a level that is sub-optimal? Just managing symptoms? Or would you rather be thriving?
The transition from the symptom cycle to thriving health can be tough. It takes changes, mentally and physically. Living a life of wellness isn’t just about moving your body or eating quality foods. It’s about taking care of your mental health. It’s getting adjusted. It’s getting enough sleep. It is working on your mindset.
Many of us have daily habits that we have acquired over the years and are deeply set into our physiology. Breaking habits is incredibly difficult. Breaking the neurological patterns set in by your brain is equally difficult.
As the weather gets warmer, it gets easier to get outside, move our bodies, eat healthier, and take better care of our bodies in general. Take this time of transition as the time to focus in on your health. Get adjusted, enjoy the sunshine, nourish your body, and move every day!
Be well and stay healthy my friends!
Peace, Love, and Wellness,
Most of you know what an amazing gardener Aimee is and she just lends her talents to the front desk of Primal, but in this interview she breaks down how you to can have an amazing garden this spring and involve your kiddos (if you want to!)
They sure do! Your emotions and thoughts cause chemical reactions in your brain, affecting brain function. If you are having a great day, it shows! You likely have a smile on your face, your tone of voice is brighter, your walk is lighter, and you are generally positive during interactions. When you are having a rough day, that also shows. Your face may be downcast, your tone of voice is lower, your walk is slower or more shuffled, and you may shy away from interactions. And this is all because of your thought that you were either having a good day or a bad day.
I want to pose the question to you: what are the three main emotions you experience on a daily basis? Have you ever considered how this affects your health?
Case in point: when I was asked this question, I had been going through a rough patch with my toddler. She is exploring her boundaries and we are working on listening and following instructions. So, frustration was something I was feeling on a daily basis. But the way my thoughts would go, was something like this- “I am so frustrated right now! She is making me so angry!” Here’s the catch though: She wasn’t making me feel anything. It was my expectation of how she should be acting (and wasn’t) that was making me angry. It was ME that was responding to the situation with frustration and anger.
Now how does frustration and anger look like for a person’s health? I was drained a lot of the time, and some days only had enough energy to do the bare minimum. I wanted to sleep a lot. It also shaped how I interacted with my husband, friends, and family. So while my emotions were based on my interactions with only one person, they trickled over into my day to day life and were negatively affecting my outlook on life and my health.
So, ask yourself that question - what are three main emotions you experience on a daily basis? Then consider how that may be affecting your mental, physical, and emotional health. How can chiropractic care play a role in this? Getting adjusted affects brain function and ease in your nervous system. Decreasing the tension you feel in your body helps you become more at ease with the world around you and can affect the emotional responses you may have to situations.
How did it help me? I started to notice that on weeks that I got adjusted twice (I am usually on a once a week basis), I had more control over my emotions and my interactions with my toddler were more peaceful. Chiropractic care for the win!
Peace, Love, and Wellness