Adrenal fatigue is a syndrome that develops when the adrenal glands are functioning below optimal and necessary levels. Symptoms of adrenal fatigue include fatigue and feelings of being unwell stemming from prolonged stress or acute and chronic infections. Decreased adrenal function may negatively impact heart and cardiovascular function as well as fluid and electrolyte balance in the body. Consult a physician to discuss a healthy diet and lifestyle plan to help relieve symptoms of adrenal fatigue.
Timing Your Meals
People suffering from adrenal fatigue should not only consider what they eat, but also the timing of their meals and snacks. Eating at regular intervals throughout the day can improve your health by avoiding dips in blood sugar levels that lead to fatigue, irritability and weakness. Your breakfast meal should be eaten shortly after waking up, preferably before 10 a.m., followed by lunch around or before noon to replenish depleted blood sugar stores from the previous evening. Dr. James Wilson of Adrenal Fatigue.org, recommends an afternoon snack between 2 and 3 p.m, followed by an evening meal between 5 and 6 p.m.
Vegetables
Vegetables are a rich source of essential nutrients, vitamins and minerals needed for good health and adrenal support. Adrenal fatigue dieters should include 6 to 8 servings of vegetables as part of their daily menu. Choose from a variety of brightly-colored vegetables, including green, red, yellow and oranges for an array of vital nutrients. For instance, dark leafy greens such as spinach provide vitamin K and iron; red and yellow bell peppers are a source of vitamin C and carrots provide beta-carotene.
Protein
Followers of an adrenal fatigue diet should include protein in their daily menus. Protein is an essential nutrient needed for the growth, development and repair of muscle and body tissues. It also helps satiate the appetite to prevent dips in energy and hunger cravings that lead to over-eating foods high in fat and sugars. Healthy sources of protein include chicken, turkey, fish and eggs. Further plant sources of protein include nuts, seeds, tofu and legumes such as beans and lentils.
Food Combinations
Meals and snacks on the adrenal fatigue diet should be well-balanced and nutrient-rich. Specifically, dieters should include complex carbs, such as whole-grains, lean protein and some healthy fat at each eating interval. This combination is digested slowly to release energy consistently throughout the day. In contrast, eating foods high in sugar, unhealthy saturated fats and overly processed simple carbs are quickly digested in the body, which leads to fluctuating blood sugar levels, affecting mood and energy.
References
- Dr. James Wilson's www.Adrenal Fatigue.org: Diet For Adrenal Fatigue
- Adrenal Fatigue: The 21st Century Stress Syndrome; James L. Wilson, N.D., D.C., Ph.D. & Jonathan V. Wright, M.D.; 2001
