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Nutrition & Adrenal Fatigue

The adrenal glands are an integral part of the endocrine system. They are responsible for producing the hormones cortisol and adrenaline that are critical to the body's stress response. When the adrenal glands are over utilized it can lead to adrenal exhaustion. Common causes that can contribute to this exhaustion are continual emotional and physical stress, vitamin deficiencies and poor nutrition. An area that you have full control over is what you eat. If you can make small changes in your eating habits it can have a major impact on your adrenal health.

  1. Significance

    • To attain healthy adrenal function, it is important to keep your blood sugar levels steady. Adopting a diet that is low glycemic and eaten in small regular intervals is crucial. If excess carbohydrates are eaten, the body reacts by producing extra insulin (the hormone that reduces glucose levels) and reducing glucagon (the hormone that raises glucose levels). When this happens the adrenals produce excess cortisol to assist in raising the blood sugar. Thus a vicious cycle is created.

    Proteins, Carbs and Fats

    • It is important to combine fat, protein and complex carbohydrates at every meal. This will allow for a steady stream of energy throughout the day. A diet that contains two grams of carbohydrates balanced with one gram of protein and one gram of fat is optimum. Healthy carbohydrates include whole grains and brown rice. Quality proteins include lean meat, fish, fowl, eggs, dairy and various plant sources such as soy, legumes, nuts and seeds. The only fat that is needed is a teaspoon of butter or cold pressed vegetable or seed oil included in each meal.

    Vegetables and Fruits

    • A wide variety of brightly colored vegetables should be included in the diet. They provide vitamins, minerals, antioxidants and are an excellent source of fiber. The ideal number of servings is 6 to 8. Raw or lightly steamed is the best method to eat them. People with adrenal fatigue should eat fruit sparingly. Fruits contain a significant amount of fructose, which will increase blood sugar levels and challenge the adrenals. If fruits are to be eaten the better fruits to eat are kiwi, mango, papaya and pears.

    Time Frame

    • Eat a small meal or snack every 3 to 4 hours. This will allow blood sugar levels to stay stable without big spikes or dips in your glucose levels. Always eat within the first hour after waking. This is vital as it helps to replenish the depleting stored blood sugar supply that was used overnight. Lunch should be eaten before noon with a snack around 2 p.m. This snack is essential as it assists the body to prepare for the normal cortisol dip that regularly occurs around 3 p.m. The evening meal should be eaten around 6 p.m with a small snack before retiring for the evening.

    Final Thoughts

    • Avoid caffeine, refined sugar, processed meats and cheeses. Limit fruit and juice consumption. Be careful in your food choices and combinations. Eat at home and avoid overcooking your food. Fast food may be quick and easy, but it can also place you on the fast track to adrenal fatigue.

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