The adrenal glands are a pair of organs located superior to the kidneys. They are responsible for the proper production of certain hormones and neurotransmitters in the body. The adrenals produce the stress hormones adrenaline, cortisol, DHEA and norepinephrine; periods of extreme stress or unhealthy eating can dramatically weaken the adrenal glands. According to Phyllis Balch in her book "Prescription for Nutritional Healing," reduced adrenal function may cause symptoms such as weakness, lethargy, dizziness, memory problems, food cravings, allergies, headaches and blood sugar disorders. Certain dietary choices can help support the adrenal glands and reduce these symptoms.
Eat Whole, Unprocessed Foods
The Canadian School of Natural Nutrition, or CSNN, recommends eating a whole-food, organic diet and encourages a high intake of fresh vegetables, fruits, soy, nuts, seeds, legumes, lean protein and cold water fish such as tuna, mackerel and salmon. Balch says that the leafy green vegetables may be particularly beneficial and suggests consuming them regularly. Whole grains are also important and Balch recommends sources such as brown rice, rolled oats and rye. Balch also recommends consuming garlic, onions, shiitake mushrooms and pearl barley liberally, because they all contain a powerful immune-system stimulant, germanium, which is thought to support the adrenal glands.
Identify and Eliminate Hidden Food Allergies
CSNN says that hidden food allergies can cause weakened adrenal glands, and the school recommends working with a health care practitioner to identify and eliminate food allergies. Alternatively, you can follow a hypoallergenic diet for four weeks and track whether allergenic foods have been contributing to your adrenal fatigue. CSNN says the most commonly allergenic foods are wheat, gluten, dairy, coffee, sugar, citrus fruit, eggs, soy, chocolate and strawberries. After four weeks of restricting these foods from your diet, reintroduce one food item per day and monitor your health for a return or exacerbation of symptoms. Should none occur, then that food is safe for you; reintroduce a new food the next day. If symptoms worsen, then eliminate that food from your diet for at least three months, at which time you can experiment with reintroducing it again.
Avoid Foods That Strain The Adrenals
Balch recommends completely avoiding alcohol, caffeine, chocolate and tobacco because they are thought to be highly toxic to the adrenal glands. She also recommends avoiding fried foods, ham, pork, red meat, highly processed food, soda, salt, sugar and white flour. She explains that these foods put an unnecessary strain on the adrenal glands.
Adjust Your Eating Habits
CSNN says that it is also important to eat three small meals and three snacks a day and to never go longer than three hours without consuming something. This is important to keep your blood sugar stable, because low blood sugar is common in people with adrenal fatigue, and it can result in lethargy, dizziness and other unwanted symptoms. She also says to avoid fruits and grains at breakfast time, because their consumption can also cause low blood sugar and lead to a mid-day burn-out. Finally, high glycemic index, or GI, foods can cause low blood sugar; their regular consumption can exhaust the adrenal glands. As such, CSNN recommends printing a list with the GI index of common foods and avoiding the consumption of high-GI foods as much as possible.
References
- "Prescription for Nutritional Healing 3rd edition"; Phyllis Balch; 2003
- "Pathology and Nutrition"; The Canadian School of Natural Nutrition; Lilieana Stradler Mitrea; 2008
