Diets to Support Adrenal Burn Out

The adrenal glands are two glands that are situated above your kidneys. The adrenal glands make adrenal hormones that provide you with energy to help you function at peak performance. When you are overstressed, these glands can burnout and result in exhaustion, fatigue and weakness. Additional symptoms include stomach problems, sleep disturbances, repeat infections, hair loss and mood swings. A few dietary changes can help you improve your health and diminish symptoms associated with adrenal burnout syndrome.

Minerals

• In "Super Nutrition for Menopause," author Ann Louise Gittleman, PhD., C.N.S. explains that people who suffer from adrenal burnout generally suffer from mineral depletion. High stress levels can cause deficiencies in magnesium, potassium, zinc, manganese and copper levels in the body. These minerals can be replenished with a number of natural food sources.

Magnesium

• Magnesium is needed by all the organs in your body and is especially important for healthy kidney, heart, and muscular function. Magnesium is responsible for activating enzymes that lend to the production of energy as well. A deficiency in magnesium is associated with sleep disturbances, hypotension, irritability and muscular weakness. Excellent food sources for magnesium include almonds, bananas, beet greens, black walnuts, blackstrap molasses, bran cereals, Brazil nuts, cashews, chocolate, cocoa powder, green leafy vegetables, legumes, oat flour, oatmeal, peanuts, pine nuts, pistachio nuts, pumpkin seeds, shredded wheat, skinned potatoes, soybean flour, spinach, squash seeds, tofu, wheat bran, whole grains and whole wheat flour. Adult men require 270 to 400 milligrams of magnesium a day while adult women need 280 to 300 milligrams of this mineral daily for optimal health.

Potassium

• Potassium is another mineral affected by stress levels; this mineral is needed to encourage correct functioning of your kidneys, and it works as a substance that generates electricity in your body along with other minerals. Low levels of potassium can lead to hypokalemia, which is associated with poor energy levels, weakness, heart beat irregularities, and muscular cramping. Food sources for potassium include avocados, bananas, cantaloupes, chicken, cod, flounder, lima beans, orange juice, potatoes, salmon and tomatoes. Men and women require 2,000 milligrams of potassium a day for optimal health.

Zinc

• Zinc is required by all of the cells in your body; it improves your immune system and further supports proper thyroid functioning and insulin production. A deficiency in zinc can diminish your appetite, result in poor growth and weight loss, can hinder the healing of wounds, and can cause mood swings and/or depression. Men and women require 8 to 11 milligrams of zinc daily for optimal health. Food sources for zinc include black-eyed peas, brewer's yeast, cooked greens, crab, Gouda cheese, green beans, legumes, lima beans, mushrooms, oysters, peanuts, pinto beans, poultry, pumpkin, red meats, ricotta cheese, shellfish, shrimp, soybeans, sunflower seeds, Swiss cheese, tahini and tofu.

Manganese

• Manganese helps maintain kidney, liver, and pancreas health. Manganese augments the metabolism of carbohydrates and fats, improves calcium absorption, and helps maintain balanced levels of glucose in the body. A deficiency in manganese levels include malformation of the bones, infertility issues, general weakness and seizures. Food sources for manganese include buckwheat, bulgur wheat, legumes, nuts, oats, pineapples, seeds, unrefined cereals, wheat germ and whole grains. Adults require 2 to 5 milligrams of manganese a day for optimal health.

Copper

• Deficiencies in copper can lead to the onset of anemia, a reduced body temperature and a diminished white blood cell count, which can lead to repetitive infections. Copper also helps in the production of hemoglobin, collagen, and connective tissues. Food sources for copper include almonds, avocados, bananas, beef liver, black pepper, blackstrap molasses, bran flakes, cashews, chocolate, clams, crabs, dark green leafy vegetables, dried fruits, dried legumes, filberts, grapes, lentils, lobster, macadamia nuts, mushrooms, mussels, navy beans, nuts, organ meats, oysters, peanuts, pecans, pistachios, potatoes, raisin bran, shellfish, shredded wheat, soybeans, squid, sweet potatoes, tomatoes, whole grain breads, and whole grain cereals. Men and women require 900 micrograms of copper a day for optimal health.