Your body's adrenal glands sit on top of your kidneys and perform a critical role in your endocrine system. They produce stress hormones and manage all of your body's stress, but when they must function at high levels due to long-term stress, they can become fatigued, or exhausted. Adrenal fatigue is the resulting condition, and diet makes up a necessary component of adrenal recovery. Consult a qualified health practitioner or nutritionist if you need further guidance on an adrenal recovery diet that best matches your body's individual needs.
Ingredients
Numerous important ingredients make up a healthy diet for adrenal recovery. These include healthy protein and fats, fiber and amino acids. Quality carbohydrates are also important. These must be carbohydrates that are low on the glycemic index, which means they do not cause your body's sugar level to become elevated. All of these ingredients can provide you with the components your need to heal your body. They also provide you with energy, which is critical, since low energy is a key symptom of adrenal fatigue.
Foods
Examples of specific protein foods that you can include in your adrenal recovery diet include chicken, turkey, fish and other seafood, beef and bison. Healthy fats can include coconut oil, olive oil and flax oil. You can incorporate nuts into your diet if you are not allergic or sensitive to them. Seeds like sunflower seeds and pumpkin seeds are good options too. Carbohydrates can include rice and quinoa, some low-glycemic fruits, like apples, and non-starchy vegetables. Vegetables should make up a large percentage of your adrenal recovery diet, so aim for about six to eight servings per day.
Avoided Foods
What you avoid eating when you are recovering from adrenal fatigue is just as important as what you do eat. Stay away from all processed, junk or fast food, opting instead for clean, whole foods in their natural state. Also avoid preservatives, artificial colors and flavors, sugar and caffeine. Limit grains or starchy carbohydrates, and do not consume foods to which you are allergic or sensitive. Some of the most commonly allergenic foods are gluten, dairy, soy and peanuts. Consider asking your health practitioner to run a food allergy test.
Timing and Details
The food choices you make when you are recovering from adrenal fatigue are critical, but so is your eating style. First, meal timing should follow a pattern. Have your breakfast by 10 a.m., as this helps to keep your blood sugar stable in the morning. Continue your day with a relatively early lunch, preferably before noon. Enjoy your dinner by around 5 or 6 p.m. Be relaxed and not rushed when you are eating, Doing these things can increase the chance that your food will be properly digested. This is especially important for people with adrenal fatigue, as they tend to have digestive problems.
References
- Adrenal Fatigue: Diet for Adrenal Fatigue
- Dr. Lam: Sample Dietary Plan of 2000 Calories a Day
- Women to Women: Adrenal Health: Eating to Support Your Adrenal Glands--Small Choices Can Make a Difference
- "Adrenal Fatigue: The 21st Century Stress Syndrome"; James L. Wilson, N.D., D.C., Ph.D.; 2001
