Adrenal Fatigue, Effective Diet, Good, And Bad Foods and Drinks!

An Effective Adrenal Fatigue Diet!

First off it is important to understand just what adrenal is; and adrenal is a gland in the body that produces hormones such as cortisol, DEHA, and adrenaline which helps to keep the body’s system in alignment. When the adrenal glands stop functioning properly a person will experience excessive tiredness or fatigue in what is known as adrenal fatigue.

The Adrenal Fatigue:

is a term applied to a collection of nonspecific symptoms, such as body aches, fatigue, nervousness, sleep disturbances, and digestive problems? The term often shows up in popular health books and on alternative medicine websites, but it isn’t an accepted medical diagnosis.

Your adrenal glands produce a variety of hormones that are essential to life. The medical term adrenal insufficiency (Addison’s disease) refers to the inadequate production of one or more of these hormones as a result of an underlying disease.

Adrenal Fatigue is:

• A collection of signs and symptoms caused by impaired adrenal function.
• Most commonly associated with intense or prolonged stress, but it can also arise during or after acute or chronic illnesses or infections.
• Its paramount symptom is fatigue that is not relieved by sleep.
• Adrenal Fatigue is not readily identifiable.
• You may look and act relatively normal yet you live with a general sense of unwellness, tiredness, or “gray” feelings. You may feel depressed but not because you are depressed, but because you’re TIRED!
• People whose adrenals are “fatigued” often have to use caffeine, sugar, carbohydrates (candy, cookies, muffins, energy bars/drinks, soda), and other stimulants to get anything done.
• Adrenal fatigue can wreak havoc with your life because you’re too tired to do anything.
• In more serious cases, you may have difficulty getting out of bed for more than a few hours per day.
• Every organ and system in your body can be profoundly affected…

Signs and Symptoms:

Signs and symptoms of adrenal insufficiency may include:

• Fatigue.
• Body aches.
• Unexplained weight loss.
• Low blood pressure.
• Lightheadedness.
• Loss of body hair.
• Skin discoloration (hyperpigmentation).

Causes:

There are numerous reasons your adrenal glands go into overdrive and get tired, but the common denominator is stress. Taking steps to reduce stress in your life is the Golden Ticket to Healthy living and adrenal restoration.

Adrenal Fatigue results when your adrenal glands are damaged, producing insufficient amounts of the hormone cortisol and often aldosterone as well. These glands are located just above your kidneys. As part of your endocrine system, they produce hormones that give instructions to virtually every organ and tissue in your body.

Your Adrenal Glands Are Composed of Two Sections:

• The interior (medulla) produces adrenaline-like hormones.
• The outer layer (cortex) produces a group of hormones called corticosteroids, which include glucocorticoids, mineralocorticoids, and male sex hormones (androgens).

 

The Connection Between Adrenal Fatigue and Low Blood Sugar:

If you have adrenal fatigue, when you eat is almost as important as what you eat. By eating the right combination of natural, high-quality food at frequent, regular intervals, you can help avoid low blood sugar and make a difference in your adrenal health and energy levels.

How Does it Affect the Rest of the Body?

• Changes occur in your body chemistry, cardiovascular system, and the various hormonal functions of the body.
• Many other alterations take place at cellular levels because of the decrease in adrenal hormones that occur.
• Your body does its best to make up for under-functioning adrenal glands but at a price.

Cortisol and Adrenal Fatigue:

Cortisol is called “the stress hormone” because Function influences many of the changes that occur with stress:

• Blood sugar levels.
• The process of the liver making sugar (Gluconeogenesis*).
• Immune responses.
• Anti-inflammatory actions.
• Blood pressure.
• Heart and blood vessel tone and contraction.
• Central nervous system activation.

How are Adrenal Fatigue and Hypothyroidism related?

• Cortisol helps the thyroid hormone to gain access into cells.
• When cortisol levels are low due to Adrenal Fatigue and Exhaustion, the thyroid hormone cannot get into the cells of the body when needed as it normally does.
• Therefore, worsening hypothyroidism or creating symptoms of hypothyroidism.

 

Best Time To Eat:  

One of the major dietary mistakes made by people with low adrenal output is not eating soon enough after waking.

If you have adrenal fatigue,

• It is very important that you eat before 10:00 AM. This is vital in helping to replenish the waning stored blood sugar supply after the previous night’s energy needs.
• An early lunch, preferably before noon, is better than a late lunch because your body quickly uses up the morning nourishment and is ready for more. Between 11 and 11:30 AM is usually the best time for lunch.
• You should also eat a nutritious snack between 2 and 3 PM to sustain yourself for the cortisol dip that typically occurs between 3 and 4 PM.
• Your evening meal should be eaten between 5 and 6 PM. A few bites of a high-quality snack before bed can help get through sleep disturbances.

 

Adrenal Fatigue Diet And Foods:

The first step to recovering is making an effort of being aware of the things you are eating. Make sure that what you’re eating is good for your body. Now, I know that good, yummy food is just so irresistible but not all of those delicious foods are healthy.

An adrenal fatigue diet is almost the same as any other kind of diet. You have to eat a lot of fruits and vegetables. Avoid the banana, figs, and melons though. They may be good fruits but too much potassium can be very much harmful to the adrenal fatigued. But other than that, there are also other things that you have to consider.

What to Eat and Drink?

• If you are experiencing adrenal fatigue, you will do best-combining fat, protein, and complex carbohydrates (like whole grains) at every meal and snack.
• This combination helps provide a steady stream of energy throughout the day.
• It is important to remember that foods that are converted too quickly into energy (like sugary snacks or highly processed foods) will quickly let you down.

 

Nutrition is always key to making sure that the adrenal glands are well taken care of. To give you an idea, here are some of the superfoods that provide your adrenals with the nutrients they crave:

1. Wheat Germs and Sprouts:

These foods can be easily added on top of a salad or any dish that you would like to prepare. So instead of using just the usual garnish, make use of these ingredients so that you can end up getting the right amount of nutrients that are known for healing poorly functioning adrenal glands.

If you have low levels of folate, you may be prone to neurotransmitter issues. This, in turn, can lead to hormonal imbalances that exacerbate your adrenal fatigue symptoms.

2. Deep Ocean Fish:

These are those types of fish that are usually expensive because they can only be caught from the deep section of the ocean, such as the Atlantic codfish. But you can be sure that the amount is worth it because fishes like these are high in Omega 3 which is a very important antioxidant for the adrenal glands.

3. Proteins: 

Good quality protein from meat, fish, fowl, eggs, dairy and various plant sources (soy and other legumes, nuts, and seeds) is an essential part of any adrenal fatigue diet. Try to avoid processed proteins such as packaged lunch meats and processed cheeses. Proteins generally have more nutritional value and are easier to digest when eaten lightly cooked or raw.

4. Whole Grains:

Fiber is a must for a healthy adrenal gland diet. The carbohydrates found in these grains help add natural energy to the adrenal glands and fight back against unnecessary fatigue.

5. Turkey:

It might be surprising for some but turkey is actually considered to be a lean protein-rich food. It is actually good for inhibiting the possible development of cancer.

When you’re dealing with adrenal fatigue, it’s imperative that you consume adequate amounts of protein. Organic turkey, in particular, can be beneficial to folks who struggle with adrenal fatigue symptoms because it contains tryptophan.

Tryptophan is an amino acid that can help you to feel calmer and less stressed. This is because it’s a precursor to serotonin, a neurotransmitter that is necessary to balance mood and minimize feelings of anxiety.

6. Salt:

In most cases of adrenal fatigue, salt (in moderation) benefits those who add it to their diet. Unless you are one of the rare people with adrenal fatigue and high blood pressure, add some salt to your food. Sea salt or Celtic salt is preferred, as these are the kinds containing valuable nutrients. Some of the symptoms of adrenal fatigue are actually caused by your body’s need for salt.

7. Flaxseed:

This type of food is also rich in Omega 3 fatty acids not unlike what you would find in Salmon. Omega-3’s are deeply involved in the modulation of hormones, a healthy immune system, behavior, IQ, inflammation, and cardiovascular health. This is a great thing to include in your diet anyway but for adrenal fatigue sufferers, it is essential for a full recovery.

8. Coconut Oil:

Whether the meat itself, the juice, or even the oil, coconut is not called the tree of life for nothing. It is very healthy and reduces different risks for body ailments. This is vital in adrenal fatigue, where your body is already tired, and your immune system may be compromised.

The reason behind this is those medium-chain fatty acids. Because they’re easily digested and utilized by the body, they provide a much-needed source of clean energy to help support your overworked adrenals and assist you in getting through your day without feeling constantly tired and sluggish. MCFAs, otherwise known as medium-chain triglycerides (MCTs), also assist with improved brain function, assist with low thyroid problems, help to regulate weight imbalances often associated with adrenal fatigue, and support healthy liver function.

9. Vegetables:

Every day, you should include 6-8 servings of a wide variety of vegetables in your meals, especially those that are naturally highly colored (bright green, red, orange, yellow, or purple). Vegetables provide essential vitamins, minerals, antioxidants, and a high amount of fiber. It is a good idea to vary how you prepare vegetables because different nutrients are made available through different cooking methods.

Here are Some Tips For An Effective Diet for Adrenal Fatigue:

Regulating your adrenal glands is very important, especially since this is the part of the body that is responsible for different hormone production which in turn affects many facets of your health. This includes your energy levels. So to make sure you keep your hormones levels where they should be and your adrenal glands fully productive, here are some useful tips for a more effective adrenal fatigue diet:

1. Eat More Often:

Likely you have heard that it is important to eat 3 meals a day and that breakfast is the most important meal of the day. I agree that breakfast is the most important meal of the day, but for those suffering from adrenal fatigue, it is important to eat at least 3 meals a day.

• You really should eat closer to 5-6 meals each and every day.
• Avoiding blood sugar spikes and valleys due to going long periods without eating something is imperative to jump-start your adrenal glands.
• For maximum effectiveness, plan out your day so you don’t go more than 2-3 hours without eating something healthy.
• You might be surprised that this is a great way to lose weight because it jump-starts your adrenals as well as your metabolism.

2. Keep Away From Processed Food:

Fast food, canned goods, and instant noodles would do you no good in the long run. Most people these days say that they have no choice but to eat this stuff because of time restraints. However, there are many quick and healthy recipes nowadays which you can try to make sure that you still eat healthy despite your very busy and active lifestyle.

Remember this rule of thumb: Eat food as close to its original form as possible. The less steps and time between its original form and the time you eat it, the more nutritious it will be for your body.

3. Stay Away From Caffeine, Alcohol, and Sugar:

These three types of foods are very popular in our society. If we don’t have them, we crave them deeply. Much of this is out of habit, but the need also stems from a need for stimulants to keep us going and suppressants (alcohol) to help us relax.

Your body already has a mechanism for this (your adrenals) and it shouldn’t need to be tricked into producing more or less cortisol. For a full adrenal recovery, you should let the body regulate itself naturally as it was meant to. If you need to have that energy boost, you might want to:

• Consider healthier and better alternatives such as proper exercise and a balanced diet.
• Substitute stimulants like caffeine and sugar with whole grains.
• fruits, vegetables, and water so that you get other nutritious vitamins and minerals and the accompanying energy boost without the side effect of debilitating mid-day crashes.

4. Observe How You Eat:

Eating correctly is a principle that has become lost due to our busy schedules and hectic lifestyles. By eating correctly I mean to chew your food thoroughly and eat to satisfaction. It’s important that you try to make your eating environment conducive to proper digestion.

• Wolfing down a burger in rush hour traffic barely constitutes a healthy meal.
• When you eat, try to slow down and chew your food at least 30 times before you swallow.
• Ensure you have the proper hydration to drink with your food.
• One tip that has proven helpful to many people is to eat with friends and family.
• You tend to eat slower and be in a better mood, which ultimately leads to better digestion when you eat with friends and family.

5. Increase Your Intake of Water:

Don’t underestimate the power of water. Most of us are walking around dehydrated and we don’t even know it. There is absolutely no substitute for water. Many of the popular drinks of the day (I.E. cola, coffee, some juices like cranberry juice) are actually diuretics because they cause you to use up more water than they supply.

Besides the caffeine in many drinks, the large amounts of sugar contained in these drinks alone will wreak havoc on your adrenal glands and expand your waistline. Instead, develop the habit of carrying a water bottle with you and make sure you are adequately hydrated throughout the day.

6. Adrenal Fatigue Supplements: 

While it is possible to get all the nutrients we need for healthy adrenals and a healthy body from food, most of us simply do not have the time it takes to find all the best foods, and properly prepare them. This can be especially difficult depending on where geographically you live.

Accepting the realization that in this day in age, we simply are not getting all the nutrients we need from the foods we are eating, is an important step on the way to adrenal health. This is why we need to supplement.

There are lots of nutrients we simply do not get enough of. If you don’t currently take any supplements, begin with a multivitamin and vitamin C. However, there are many supplements specifically formulated to address the nutritional deficiencies of those suffering from adrenal fatigue.

Supplements For Adrenal Fatigue Usually Found In Food:

1. Iron:

This is a very important mineral in providing oxygen to our blood supply.

• Iron actually helps in the production of red blood cells that carries the Hemoglobin, the oxygen-carrying component in our blood.
• A deficiency in iron also leads to a deficiency in oxygen that’s why a person with a decreased iron in his or her system will experience extreme fatigue a decreased physical mobility.
• Aside from taking iron supplements found in capsules, it can actually be found in foods such as organ meats (liver, gizzard, and heart), egg yolk, green leafy vegetables, nuts, lentils, and many more.

2. Zinc:

• Aside from maintaining the normal flora in our body such as in the digestive system, Zinc actually increases our energy by strengthening the immune system and our various muscles.
• Zinc is usually given to children who have diarrhea in the form of the liquid solution but zinc can also be found in laboratory-prepared multi-vitamins.
• Aside from those commercially prepared zincs, they can also be readily found in foods such as nuts, beans, shellfish, and oysters.

 

3. Vitamin C:

• This vitamin helps boost the immune system and helps fight against infection.
• It is normally found in citrus fruits such as oranges, lemon, and guava, and so on.
• With enough vitamin C in your body, you can prevent diseases such as flu and the common colds and can even increase your energy levels and make it last all throughout the day.

4. Vitamin D:

• This vitamin helps metabolize calcium in our bodies. Without this vitamin, calcium will not be properly utilized thus may lead to the fragility of the bones.
• Vitamin D comes from the ray of the sun, but it is advisable that you only expose yourself to the sun from six in the morning until eight because after that would already be scorching and may lead to skin diseases and possibly cancer.
• This vitamin helps return vigor in our lives by strengthening our bones and muscles as well.

 

5. Ginseng:

Ginseng proves to have many good effects on our body and one of them is to increase vigor and energy levels. Aside from those mentioned, ginseng also gives an overall increase in health by strengthening our immune system.

Foods to Avoid:

• “White foods”: sugar, soda, candy, flour, pasta, potatoes, white rice, and WHEAT.
  • Even whole-grain foods should be limited to 1-2 servings per day, but AVOID WHEAT!.
  • Hydrogenated and Partially Hydrogenated Oils.
• Avoid Deep-fried Foods: They contain toxic free radicals formed when the oils break down with heat that can cause oxidative tissue damage throughout the body.
• Fast Foods and Junk Foods.

 

Summary of Liquids to drink:

• Avoid drinks (and foods) containing caffeine although it is completely fine to drink 1-2 cups of organic coffee daily before 3 pm IF TOLERATED.
• Water – purified water is best, 50-70 oz/day. Many feel better if they lightly salt their water with sea salt, especially in the morning.
• Green Tea –high content of antioxidants and other nutrients.
• Bancha Tea –available at many Asian markets.
• Herbal Teas – there are many varieties available but avoid those mixed with black tea.
• Coconut water – naturally replaces electrolytes.
• Vegetable Juices – these contain many nutrients that are excellent for the body. It is best to avoid the ones containing sugar, corn syrup, or fruit juice.
• Goat’s Milk –It is more similar to human milk, lower in lactose, and much less likely to cause allergies (others: unsweetened rice, almond, hemp, hazelnut, and organic, non-GMO soy).
• Carob – can be used as a chocolate substitute. Whereas chocolate aggravates hypoglycemia and overstimulates the adrenals, carob normalizes hypoglycemia and does not contain stimulants.

 

Summary of Liquids to Avoid:

• Chocolate – too likely to overstimulate the adrenals with the combination of caffeine and sugar.
• Caffeine – Caffeine can drive the adrenals, further depleting them. It’s okay to use coffee in moderation, 1-2 cups daily, IF TOLERATED. If you are overstimulated by coffee or any caffeinated drinks avoid these substances altogether. Definitely NO soda!
• Alcohol – should not be consumed by people suffering from adrenal fatigue.
• Soft Drinks – contain sugar or artificial sugar, and most contain chemicals, caffeine, and phosphates.

 

Recovery Plan:

To completely recover from adrenal fatigue it is important to identify and eliminate as many other contributing factors as possible, including:

• Nutritional deficiencies, which can be replaced orally or intravenously if severe.
• Hormone imbalance.
• Hypothyroidism.
• Toxic overload, chemicals/heavy metals.
• Candida (yeast) overgrowth.
• Poor gut health.
• Food allergies/sensitivities.
• Chronic viral syndromes.

 

It can take 1-2 years to fully recover.

• Remember to do your best to surround yourself with support, love, and purposeful activity. This will help you to look at the glass as “half FULL” as you go through the process of healing and regenerating.

 

Finally,

Fats are good in your diet, and much needed especially the right kinds of fat. We need fats and cholesterols to make hormones. Good fats are olive oil, real butter, grape seed, and coconut oil. Life is about balance. Take the time to honor your body, remember if you do not take care of yourself how can you take care of the ones you love.

If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.

Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”

Sources

Excellent nutrition is the basis of a healthy Lifestyle!

Liked the article? Share the love!