Your daily life is filled with stress that you figure out ways to manage. You go to work, manage your children, help co-workers and your boss, support your significant other, go to sleep and wake up to do it all over again. Your adrenal glands---tiny glands on top of your kidneys---help regulate hormones to keep you going when stress arises. Your diet plays a critical role in maintaining the function of these glands to symptoms of adrenal fatigue.
Adrenal Glands Role
Your adrenal glands help your body respond to stress by releasing hormones for flight-or-fight response. Chronic stress can tax your adrenals leading to changes in your body and mind. Your adrenals will respond to chronic stress in two ways, according to Marcelle Pick, an obstetrician/gynecologist nurse practitioner. They will slow down production of estrogen because your body is requiring more cortisol in response to your chronic stress; and they will experience fatigue, causing you to experience weight gain, insomnia, fatigue, cloudy thinking, depression, mood swings and cravings. Men will experience adrenal fatigue symptoms of anxiety, erectile dysfunction, loss of muscle mass and strength, and difficulty falling asleep from the loss of dehydroepiandrosterone (DHEA) to make cortisol, as stated on Bodylogicmd.com.
Foods to Limit
Avoiding certain foods while repairing your adrenal glands will help ease symptoms. Eliminating or restricting how often you have caffeine, sugar, alcohol, and refined processed foods will help manage your fatigue and restore your body, according to Bodylogicmd.com. Whole, fresh foods will help to restore vitamin deficiencies and promote sustainable energy for your daily routine.
Vegetables
According to Dr. James Wilson, you need to increase your vegetable intake to six to eight servings a day. Vegetables are high in fiber and antioxidants that help to restore lost nutrients from eating processed foods. The fiber aids in controlling blood sugar levels by slowly releasing your food to better match insulin levels.
Carbohydrates
Sticking with whole grains and unprocessed carbs will energize you for the day. Complex carbs like brown rice, quinoa, vegetables and potatoes with the skin are digested slowly and release energy to your body consistently throughout the day. Eating as soon as you wake up will help to restore blood sugar stores (glycogen) from your overnight fast during sleep. People with adrenal fatigue tend to eat too late after waking and rely on false energy suppliers like caffeine and high sugar foods to make up energy not provided by food.
Proteins and Fats
Including protein and fats with every meal will help you balance your energy levels and absorb nutrients. Eating lean proteins like cold-water fish, chicken, turkey, and tempeh are good sources of amino acids to repair your muscles. Dr. Wilson also advises mixing one or two tablespoons of expeller pressed oils with each meal for essential fatty acids.
