The adrenal glands are a pair of organs responsible for the production of a variety of hormones, including the major stress hormones adrenaline, cortisol, DHEA and norepinephrine. Periods of prolonged stress and/or unhealthy eating can result in reduced adrenal gland function. Symptoms of weakened adrenals include weakness, lethargy, dizziness, headaches, food cravings, allergies and blood sugar disorders. Your diet plays a critical role in supporting your adrenal glands, and may help to alleviate these symptoms.
Foods to Emphasize
The Canadian School of Natural Nutrition, or CSNN, says to eat a wide variety of whole, natural foods and to create a diet that is high in vegetables, nuts and seeds, healthy oils such as flaxseed and olive oil, lean protein and cold-water fish such as salmon, mackerel and trout. Vegetables are high in vitamins, minerals, antioxidants and fiber, and are especially beneficial to the adrenals. Aim to consume between six and eight servings of vegetables daily. Adrenal Fatigue website says to emphasize the vegetables that are brightly colored, because bright colors such as green, red, orange and purple are indicative of a high-nutrient content.
Foods to Avoid
Eating nutrient dense foods is important, but what you don't eat is also significant. CSNN advises to avoid stimulants such as coffee, tea, chocolate, soft drinks, sugar and nicotine, because they deplete adrenal function. You should also limit your intake of saturated and trans fats, fried, greasy and fast foods and hydrogenated oils such as vegetable shortening, margarine and the oils used in commercial peanut butters. Processed foods, white flour products and baked goods stress the adrenal glands and should be avoided.
Limit Fruit
Adrenal Fatigue website says to limit your fruit intake because fruit contains fructose and potassium that are detrimental to exhausted adrenal glands. It is especially important that you do not consume fruit for breakfast, as it will lead to low blood sugar and consequently mid-morning energy crashes. Fruits such as papaya, mango, plums, pears, kiwi, apples and cherries are thought to be the least problematic.
Eat Frequently
According to Adrenal Fatigue website, when it comes to avoiding symptoms, when you eat is almost as important as what you eat. Eating at regular intervals prevents your blood sugar from dropping too low and it will support your adrenal glands, increasing your energy levels. CSNN says to aim for three small snacks and three small meals a day, and to never go longer than 3 hours without eating something. Eating a small snack before bedtime and never skipping breakfast is also vital to adrenal health, and strongly encouraged.
Garlic and Onions
Phyllis Balch, C.N.C, recommends onions, garlic and shiitake mushrooms, stating they may be especially beneficial to adrenal glands because they contain an adrenal and immune-supporting substance called germanium.
References
- "Prescription for Nutritional Healing"; Phyllis Balch; 2003
- "Pathology and Nutrition"; The Canadian School of Natural Nutrition; Lilieana Stradler Mitrea; 2008
- Adrenal Fatigue: Diet for Adrenal Fatigue
