Eating Healthy – The Adrenal Fatigue Diet To Help You Stay Energized
Do you experience any, some, or all of these symptoms?
- Cravings for salty and sweet foods.
- Hormonal imbalance.
- Muscle tension.
- Difficulty in concentrating.
- Body aches even after sufficient rest.
- Feeling of tiredness most of the time.
- Hair loss.
- Difficulty waking up even after a full night’s sleep.
- Poor sleep habits.
- Intolerance for foods with high amounts of potassium and carbohydrates unless paired with fat and protein.
- Weight gain.
- Increased allergies.
- Muscle weakness.
- Bone loss.
- Decrease in libido.
If you answered yes, you may have adrenal fatigue, a condition that has never been officially recognized by doctors until it has developed into a life-threatening situation in which the body’s adrenal glands have ceased to function. While a sub-optimal performance of the adrenals will not require an emergency treatment procedure, it can be considered a major issue for those who are afflicted with it.
This kind of fatigue is related to stress which occurs when the pituitary and adrenal glands and hypothalamus – the so-called HPA axis – have begun to function at levels that are below optimum quality. The glands control the body’s responses to different types of stress and release hormones such as epinephrine, cortisol, and DHEA to regulate energy storage, the immune system, and the heart rate, among others.
When the adrenals are overstimulated over a long period they gradually weaken. Typical causes attributed to this overstimulation may include stress at home and on the job, poor sleep quality, diseases such as lymphoma, AIDS, tuberculosis, and Addison’s disease, and an unhealthy diet. Your diet may be the best thing to start with in treating your condition since you need to eat daily anyway.
Healthier Food Options for Breakfast, Lunch, Dinner, and Snacks
Basically, the diet for adrenal fatigue is very similar to any kind of diet that is well-balanced and nutritious to maintain optimal adrenal function as well as keep the levels of blood sugar stabilized. What hinders recovery from adrenal fatigue is following certain eating patterns that are erroneous in purpose. To get energized in the morning, for instance, most people would have one or two cups of coffee and nothing else.
To keep from conking out during mid-mornings, people would have a doughnut, chips or candy bars for their energy supply. Lunch, dinner, and in-between snacks usually consist of sandwiches made with processed meats, bottles of soda, and more sweets. These eating habits directly affect the adrenal glands and in a very adverse way.
You can have these options for breakfast to keep your body going until lunchtime:
- Oatmeal with chopped almonds or walnuts and a dash of cinnamon with a single serving of non-fat milk.
- One whole fruit such as an apple, banana or pear or a cup of frozen blueberries, raspberries or strawberries, a cup of Greek yogurt, and two pieces of pumpernickel or rye bread.
- Hard boiled eggs with add-ons such as hot sauce, diced cilantro, hummus, salsa or guacamole.
Eat lunch four hours after you have eaten breakfast to keep your energy levels balanced. A good lunch to support your recovery from adrenal fatigue could be:
- Grilled salmon with spinach tossed in balsamic dressing and olive oil, four small pieces of whole wheat crackers, and fresh peaches.
- Chicken liver apple salad with walnuts, fresh greens, alfalfa sprouts, low-calorie dressing, fresh carrot soup, and a couple of oatmeal and raisin cookies.
- Turkey sandwich with avocado slices, fresh salsa from diced tomatoes, jalapeño, lime juice, onions, and a dash of salt, and a lemon sherbet.
According to AdrenalFatigue.org, dinner for those who suffer from adrenal fatigue should be taken by 5:00 PM or 6:00 PM and may include the following options:
- Stir-fry of tofu, carrots, broccoli, bok choy, and brown rice.
- Pasta made from whole wheat grain tossed with red, yellow, and green peppers, cooked onions, and chickpeas sprinkled with some Parmesan cheese.
- Grilled lamb chops, roasted cauliflower or sautéed kale and Swiss chard, and low sodium broth.
- Roasted chicken, steamed beets, zucchini, and steamed quinoa.
And speaking of quinoa, this amazing grain contains fiber, vitamins B6, B2, B1, folate, zinc, magnesium, copper, phosphorus, manganese, and iron. Safe to consume for those who are gluten-intolerant, quinoa is one of the most excellent sources for non-animal protein. Make a tasty, low-calorie Tabouleh dish for dinner using quinoa with the addition of parsley chickpeas, cucumber, lemon juice, scallions, and jalapeños.
Quench your thirst while on your adrenal fatigue recovery diet with any of the following liquids:
- Purified water.
- Chamomile tea.
- Decaffeinated green tea.
- Mineral or bone broth.
- Teecino Latte with some almond milk.
Don’t indulge in mindless snacking. Choose snacks that will get you through the day because they provide you with a slow, steady stream of essential fats, proteins, and complex carbohydrates and not instant sugar fixes. These options include:
- Half a cup of grapes.
- One medium-sized baked sweet potato with a dollop of low-fat cottage cheese.
- Plain Greek yogurt with diced fresh fruit of your choice.
- Low fat cottage cheese with four small pieces of whole grain or wheat crackers.
- A single serve bowl of bean soup or Minestrone.
- Celery sticks spread with some almond butter.
- Kale chips spiced with Cajun seasoning.
- One medium-sized banana spread with a tablespoon of almond butter.
- An eight ounce smoothie of peanut butter, banana, soy or almond milk, apple, and pear.
- A sandwich of diced chicken breast with apple slices, walnuts, and cottage cheese.
- Half a cup of frozen blueberries, strawberries or raspberries with some honey.
- Nut crackers spread with hummus or dipped in tahini.
Creating your own personal diet plan that is supportive of your condition will not cost you any more than a regular one would. Additionally, you will learn how to get the most health benefits and nutritional value in an adrenal gland diet which you have customized according to your personal circumstances. Listed below are guidelines which you may want to go over to help you recover from adrenal fatigue.
Frequency of Meals
Make sure that you eat three square meals plus three snacks a day. Eat a full breakfast within half an hour after you wake up and eat something in the succeeding two to three hours to maintain and stabilize the levels of your blood sugar. This “something” should be a fruit or vegetable to ensure that you have the energy to go through the day but not the empty calories of chips, doughnuts, soda or similar kinds of junk food.
Eat Wholesome and Real Food
This means food like vegetables, whole grains, fruits, nuts, non-fat dairy, etc. and not “imitation” food such as pre-packaged, “just heat and serve,” and processed meats, soups, salads, and other similarly-manufactured “meals.” This includes instant breakfast cereals, instant noodles, and other instant food preparations which you usually just add water to.
Have protein for breakfast in the form of eggs, lean ham or turkey, etc. and whole fruits that contain fiber to slow down your body’s rate for sugar absorption. Fruit juices, even if they have been freshly squeezed, will give you a sugar jolt that can give you only a momentary high. Additionally, have complex carbohydrates for breakfast – pumpernickel toast or oatmeal – that take longer for the body to metabolize.
Limit Starch Consumption
The adrenals help regulate levels of blood sugar through hormones called glucocorticoids which they release for use when glucose is metabolized. When you experience stress, your adrenals release cortisol to stimulate different process which work together to increase and maintain normalcy of these levels of blood sugar to enable your body’s demand for energy supply.
When you consume starch in excess, your levels of blood sugar will spike and allow the entry of insulin to deal with this excess which could be toxic. This insulin spike, in turn, will cause your blood sugar’s levels to drop abruptly after only a short period of time and burden the adrenals to respond by bringing back blood sugar levels up.
A well thought of adrenal fatigue diet plan can not only reduce but remove this stressful situation to give your adrenal glands an opportunity to recover. Putting stress on your adrenals unnecessarily because of a poor diet can break down their ability to function properly and lead to hypoglycemia, also known as low blood sugar, which could eventually lead to resistance to insulin.
Ditch White Sugar and Flour
Simple carbohydrates require larger amounts of insulin to be released which cause the adrenal glands a lot of stress when they stabilize these amounts for the body’s blood sugar levels. These simple carbs include white sugar and white flour found in table sugar, some breads, confectionery, pancake syrup, etc. Complex carbs found in raw honey or palm sugar, for instance, is digested more slowly to prevent insulin spikes.
Including adrenal fatigue supplements in your diet will help improve digestion and strengthen the gut. Supplements that contain amino acids like glutamine can help regenerate and repair your intestinal lining and be utilized by intestinal walls as fuel. Slippery elm, licorice, and other herbs can also protect your intestinal walls by coating it against potential irritants.
Supplements that contain digestive enzymes or probiotics can help improve digestion by eliminating diarrhea, gas, constipation, bloating, and other symptoms of digestive disorders. To complement your chronic fatigue syndrome diet, consider taking Fatigue Fighter™ by Native Remedies, a 100% all-natural formulation herbal remedy that offers the following benefits when used consistently:
- Support of adrenal glands.
- Maintenance of existing health system.
- Support of stamina, vitality, and healthy energy levels.
- Provision of health to body systems to adequately support endurance and physical performance.
- Resolution of listlessness linked with tiredness.