What to Eat on an Adrenal Fatigue Diet

If you've been suffering from adrenal fatigue for some time chances are you have some anxiety when it comes to eating. It's confusing, right? People say go gluten free, vegan, stop eating sugar, go Paleo. There is so much advice out there and often it's conflicting. I am going to take the overwhelm out of the equation and explain what foods to eat and what foods to avoid on an adrenal fatigue diet. And I also am going to tell you how to avoid a very common mistake that many adrenal fatigue sufferers make that further exhausts the adrenals, making it impossible to heal.

There is a reason why there is so much conflicting advice out there. It's because healing from this condition is not a one-size-fits all kind of thing. What works for some, does not work for all.

We recommend you get professional support to follow a diet that is customized to your body and your lifestyle. I'm going to give you a big DIY tip on how to do this and a special gift, just for you so you can apply it to your life right away, so stay tuned.

Foods that Nourish The Adrenals

1. Foods High in Protein and Fats

Fats and proteins break down slowly, so they provide fuel for hours after they are eaten. Carbohydrates break down quickly, so they can contribute to a blood sugar spike and crash, especially simple carbohydrates like breads, pastas, and sweets. And since blood sugar balance is a big part of adrenal fatigue, proteins and fats are helpful to keep blood sugar levels stable which results in more balanced cortisol and epinephrine levels.

2. Eat Nutrient-Dense, Whole Foods

Not getting enough nutrients is a common issue for adrenal fatigue sufferers. Often times this is due to poor nutrient absorption. Poor nutrient absorption could the result of years of or chronic poor digestion and/or other obstacles like leaky gut, parasites, candida overgrowth, etc.

The more nutrient dense foods you eat the better chance your body has at absorbing all the nutrients you need for healing. Great examples of nutrient-dense foods are fresh, plant foods.

3. Eat Fresh, Local Foods  (Preferably Organic & Non-GMO Foods)

Choosing high-quality meats, poultry, dairy (grass-fed, pastured-raised), fruits and vegetables helps you avoid preservatives, added hormones, artificial colors, dyes, and chemicals. These foreign and unnatural substances are harder to process and therefore puts more stress on the body. Eat organic and ideally locally grown (very fresh) foods for maximum nutrient density.

4. Incorporate Good Salt Into Your Diet

If you don't have high blood pressure (which is less likely with adrenal fatigue) it's okay to give into your cravings for salty foods. Make sure you're choosing the right kind of salt. (Learn more about good salt and how to incorporate it into your diet HERE). Your salt cravings are most likely related to low levels of a steroid hormone called aldosterone. This hormone is produced by the adrenal glands and has a central role in regulating blood pressure. When cortisol goes up, aldosterone goes down.

5.  Choose Low-Glycemic Fruits

Blood sugar balance is an issue for many adrenal fatigue sufferers, so go light on fruits especially in the morning. When you do eat fruits think berries, green apples, kiwi, cantaloupe and stone fruits like peaches and plums. Avoid bananas, grapes, dried fruit and oranges. 6. Eat Whole Grains If you eat grains, allow whole grains to be the main source of your carbohydrates. This doesn't just mean whole wheat pasta noodles or whole wheat bread. Eat the whole grain. For example, rolled oats or steel cut oats, quinoa, millet and brown or wild rice.

Foods That Exhaust The Adrenals

1.  Processed Foods

Avoid processed foods as best you can, typically these are foods that come in a box, bag or package. Why because they contain less nutrients than whole foods as typically have lots of preservatives and additives that can stress the body and the adrenal glands.

2.  Stimulants

Avoid stimulants like coffee which create artificial energy followed by a "crash". Keep sugar and alcohol to a minimum. These substances tax the adrenals. Learn how to incorporate coffee alternatives.

3. Foods Your Body is Sensitive/Allergic or Intolerant To

It is important that you eliminate these foods as soon as possible. When you eat these foods it triggers an allergic reaction because your immune system recognizes the food as a foreign substance or allergen. This creates an inflammatory response. The adrenals play an important role in allergic reactions. The adrenals produce the hormone cortisol. Cortisol is in charge of reducing inflammation. When the adrenals are fatigued, it is more difficult to produce the additional amounts of cortisol necessary to counteract the inflammatory response. This becomes a vicious cycle because the more histamines are released because your tired adrenals can't keep up the harder it is for them to produce more cortisol. That is why many people with adrenal fatigue have more allergies or their allergies seem to get worse. These inflammatory molecules can also cause fatigue, headaches, joint and muscle pain, mood swings, sleep problems and cognitive difficulties. Not sure what foods you're sensitive to? Do a little trial and error. This will help you identify food sensitivities or allergies. (This is the tip I promised to share with you about how you can eat an adrenal fatigue diet that is more customized to you)

Keep a log for 1 week of what you eat and how you feel. (Keep reading because I give you a tracking tool below to make this super EASY.)

Look for things like:

• How long does my energy last after eating a meal?

• Do I have digestive distress?

• Do I feel hungry even after I’ve just eaten?

Your body is a great messenger system, we just need to make sure we are listening. This is a great start. And no pun intended here, but Trust Your Gut. You know your body better than anyone. If you suspect you have a sensitivity to something, explore it. Wondering, how and where to start eliminating? Start with one food group at a time so you can be sure it's really an issue. If you suspect you're allergic to multiple food groups start with the one you believe you are most sensitive to. Start eliminating that food from your diet as soon as you can. Get support from an expert to find great alternatives, so it doesn't have to feel so overwhelming. Stay with this plan of elimination for 4-6 weeks. Note any changes in your digestion, mood, energy level, skin, etc. And please remember this is only temporary. Most of my patients can go back to eating these foods with no issues after they have healed their adrenal fatigue. So now you know what to eat and what NOT to eat on an adrenal fatigue diet. Just one more thing...

Just as important as WHAT you eat is, WHEN you eat

When you're busy, stressed out and lacking energy it's easy to skip or delay meals. This is not a good idea with adrenal fatigue.

Skipping or delaying meals does the following:

1. Slows down your metabolism, giving your body the message that it needs to conserve energy by storing calories as fat

2. Causes your blood sugar to drop. This puts stress on your adrenal glands because they have to release more cortisol and adrenaline to maintain the body's normal functioning. The adrenals are also in charge of maintaining your blood sugar levels.

3. And finally, when you fast for several hours, it does NOT allow your body to produce glucose which is the primary source of energy for your brain and your nervous system. When you eat, the body breaks down your food and produces glucose. So when you don’t eat, the glucose in your brain decreases, which means less energy. This lack of glucose impairs your concentration, focus, mood and memory.

Now we’d love to hear from you in the comments below. What is your biggest struggle with an adrenal fatigue diet? Or share your best advice. This is a healing community and Your comment could support others on their healing journey. So take a moment to drop us a line below.

Love, 

Dr. Holly German & Angela

What is Adrenal Fatigue Syndrome? - Symptoms and Causes

Have you been experiencing chronic and debilitating fatigue for some time now? Are you’re starting to wonder if something deeper is going on that is causing the fatigue, like adrenal fatigue syndrome? In this fast-paced world we live in, adrenal fatigue syndrome is becoming all too common. It’s estimated that about 80% of people experience this condition at some point in their lives. However, it is often overlooked and misunderstood by the medical community.

What is Adrenal Fatigue Syndrome?

Adrenal Fatigue Syndrome describes a condition in which your adrenal glands are unable to perform their normal function. This is an issue because the adrenal glands have a very important job. They are in charge of producing over 5o hormones in response to various stressors ((physical, mental, emotional, chemical) we encounter in our day-to-day living. These hormones come to the rescue keep the body balanced. When the adrenal glands can't pump out enough hormones it leads to a variety of symptoms.

Symptoms of Adrenal Fatigue:

• You’re tired even without having indulged in vigorous activities

• You sleep 7-8 hours a night, but you wake up exhausted

• You feel exhausted and weighed down by your responsibilities

• Recovery from an illness or a stressful situation takes longer than it should

• You seem to have the most energy after 6:00pm and feel like the day has just begun

• You can’t seem to digest certain foods although you have never had food allergies before

• You have a tendency to gain weight and/or have a tough time losing it

• You have a reduced sex drive

• You get lightheaded when you get up quickly

• You often have cravings for salty food

• You have numbness in your fingers

• You have Low blood pressure

• You have frequent urination

• You have Poor circulation

• You suffer from Allergies and asthma and maybe you haven’t ever had them before

• You have a poor immune system, you’re getting sick all the time

How do the adrenals get fatigued in the first place?

The Causes of Adrenal Fatigue

1. Problems in the workplace like a demanding boss, long work hours, or even uncooperative colleagues

2. Death of a family member

3. A difficult Divorce

4. Serious accident

5. Major surgery

6. Financial difficulties

7. Pollution

8. Problematic family situations

9.  Inadequate sleep

10. Overeating

11. Substance abuse

12.  Infections

13. Long illnesses

Again if you have adrenal fatigue, this is not something you want to ignore as it can lead to many long-term health consequences, if left untreated.

Now that you know the adrenal fatigue symptoms and signs, take the Adrenal Fatigue Test.

Now we’d love to hear from you in the comments below.  What is your burning question? What are your biggest symptoms? We are a healing community and your comment could support others on their healing journey. So take a moment to drop us a line below.

Adrenal Fatigue Symptoms and Signs

Do you sleep 7-8 hours a night, but still wake up exhausted? Do you often feel exhausted and weighed down by your responsibilities? Is your recovery from an illness or a stressful situation take longer than it should? If you answered yes to any of these statements, you could be suffering from adrenal fatigue. This condition is not something you want to ignore.  It's important you understand adrenal fatigue symptoms and signs so you can identify if you have it or not.

Remember symptoms are an important messenger system of the body. Symptoms tell us when something isn’t working quite right.

Here are the most common adrenal fatigue symptoms and signs so you get a better idea if what you’re experiencing is actually adrenal fatigue or something else?

WATCH ON YOUTUBE: https://www.youtube.com/watch?v=h10D5qjg4YY

Adrenal Fatigue Symptoms and Signs

Weight Issues:  Tendency to gain weight in the abdomen and/or have a tough time losing weight

Food cravings: Cravings for salty or sugary foods, sometimes feeling uncontrollable?

Energy: Wired and Tired. Constantly exhausted. You’re tired even without having indulged in vigorous activities. You feel exhausted and weighed down by your responsibilities. You seem to “wake up” after 6:00 pm and feel like the day has just begun

Sleep: Have trouble falling asleep or suffer from insomnia. Wake up frequently through the night or sleep 7-8 hours a night, but you wake up feeling exhausted

Blood pressure:  High or low blood pressure can both be indicators. Getting lightheaded when you get up quickly is associated with low blood pressure

Thinking:  Brain fog.  Hard to stay focused on one task, racing thoughts constantly

Immunity: Recovery from an illness or a stressful situation takes longer than it should

Food Sensitivities/Allergies: Can’t seem to digest certain foods although you have never had food allergies before

Libido: Reduced sex drive

Hormones: Experience severe PMS

 

Additional symptoms include:

• Numbness in your fingers

• Cold hands and feet

• Frequent urination

• Poor circulation

• Allergies worsen or develop allergies later in life

• Asthma

• Hair loss

• Constipation or diarrhea

• Low Body Temperature

• Heart palpitations

Again if you have adrenal fatigue, this is not something you want to ignore as it can lead to many long-term health consequences, if left untreated.

Now that you know the adrenal fatigue symptoms and signs, take a simple DIY adrenal fatigue test.

Now we'd love to hear from you in the comments below. What are your biggest symptoms right now? What is your biggest burning question? This is a healing community and your comments could be just what someone else needs to hear. So take a moment to drop us a line below.

Treat Adrenal Fatigue Symptoms Naturally - 5 Kitchen Remedies

What if I told you, you don’t have to buy expensive supplements or go on crazy elimination diets in order to heal your gut, detox your body or improve your digestion. Would you want to know more? It took me years and thousands of dollars before I realized that some of the most powerful and inexpensive remedies to treat adrenal fatigue symptoms were right under my nose. I am going to share with you 5 kitchen remedies to treat adrenal fatigue symptoms and my favorite ways to easily incorporate these into your diet.

#1 Turmeric

This vibrant colored and highly aromatic spice used often in Asian cooking belongs to the ginger family.

The main active ingredient in turmeric is curcumin which gives turmeric many of its healing and cleansing properties.

To start, turmeric is a potent antioxidant packed with vitamins A, C, and E.

Vitamin C is key for adrenal fatigue sufferers because the more cortisol you make the more vitamin C is used. During the stress response the body burns up many times the daily requirement of vitamin C. So as stressful events increase, the need for vitamin C also increases.

Another reason turmeric is a great remedy for adrenal fatigue is because of its anti-inflammatory effects.

As you probably already noticed, inflammation is common with adrenal fatigue and autoimmune diseases. Inflammation is the result of an overactive immune system. Particularly with chronic autoimmune disease, the amount of inflammation present is determined by the hormone cortisol. Cortisol is produced by the adrenal glands, so when the adrenals are weak your body is more prone to inflammation.

The anti-inflammatory potency of turmeric has been compared favorably to anti-inflammatory pharmaceutical drugs…minus all the side effects.

Ways to Consume Turmeric:

1. Add small amounts (a teaspoon) to your daily smoothies

2. Make a yummy dish, once or twice a week that uses turmeric. My favorite is a red lentil curry dish like this one

#2 Clove

Clove has been used for thousands of   years in India and China as not only a spice and condiment, but as medicine.

Like Turmeric, clove is a powerful antioxidant. It is also anti-fungal, antibacterial, antiseptic and a natural pain-reliever.

Inflammation and digestion are common issues for most adrenal fatigue sufferers and clove comes to the rescue as it’s capable of addressing both.

For example, clove relaxes the smooth lining of the GI tract and stimulates the secretion of digestive enzymes. As a result, clove helps alleviate vomiting, diarrhea, intestinal gas, irritability and stomachaches.

Clove is also a good source of manganese, omega-3 fatty acids and fiber.

Ways to Consume Clove:

I prefer to consume clove by incorporating it into my food and drink. It’s not something I want in my smoothies, but that’s just me. Here are a couple great recipes to try. If you like chai tea you can make a big batch on Sunday and enjoy a cup each morning.

1. Chili Recipe

2. Homemade Chai Tea

#3 Garlic

Garlic is a plant in the same family as the onion. The compound allicin is responsible for garlic’s many health benefits.

Garlic is a potent natural antibiotic and boosts the function of the immune system. Garlic is high in vitamins and minerals, many of which are on the recommended list of vitamins important for those suffering from adrenal fatigue. To name a few: manganese, Vitamin B6, Vitamin C, Selenium and fiber. Garlic also has decent amounts of copper, calcium, potassium, phosphorus, iron and vitamin B1.

High doses of the allicin compounds have been shown to protect against organ damage from heavy metal toxicity.

For example, a 4-week study of employees of a car battery plant who had excessive exposure to lead, found that garlic reduced lead levels in the blood by 19%.

Toxicity is an issue for adrenal fatigue sufferers because the body has a hard time cleansing and detoxing when digestion is slow, the lymphatic system is sluggish, inflammation is high and blood flow is compromised.

Ways to Consume Garlic:

1. Chopped up fine and sprinkled on toast with butter or olive oil

2. Chopped up fine in fresh, homemade guacamole or salsa

3. Add chopped up garlic to almost any savory food recipe, soup, pasta sauce, curry, chili, roasted vegetables or stew

4. If I’m suffering from a severe cold, I’m not afraid to throw a whole clove in my mouth, chew it up and swallow

#4 Ginger

Traditional Chinese medicine has relied on ginger for more than 2,000 years. Ginger is a pungent spice known historically for increasing blood flow and for its anti-inflammatory properties. It is especially known for its effectiveness in eliminating intestinal gas and for treating chronic ingestion, common issues for adrenal fatigue sufferers.

Ginger also has the ability to reduce muscle pain and soreness and menstrual cramps.

It is also known to help fight the flu and common cold. Adrenal fatigue sufferers typically have a compromised immune system. Having a cheap and easy remedy like ginger for these seasonal bugs, is key.

Ways to Consume Ginger:

1. Chai Tea (already mentioned)

2. Make a Wintery Tonic by adding a chunk of ginger to boiling water, add honey and fresh lemon

3. Red Lentil Curry (already mentioned)

4. Try other recipes with fresh ginger like yummy soups or stir-frys

#5 Thyme

For many of us who suffer from adrenal fatigue, getting the proper amount of vitamins and minerals for healing and optimal health can be challenging. Luckily, thyme is packed with Vitamin C and Vitamin A.

If you feel a cold coming on and your immune system needs a boost, thyme is a perfect supplement.

Thyme is also a good source of copper, fiber, iron and manganese.

Way to Consume Thyme:

1. Homemade Pasta Sauce

2. Make your own Thyme Tea recipe here

I just shared with you the top 5 adrenal fatigue remedies already in your kitchen and my favorite ways to incorporate them into your diet.

 Now, I would love to hear from you. Share a comment below. Have you tried these magical herbs or spices as healing remedies? If so, what was your experience? And what are your favorite ways to incorporate these herbs and spices into your diet? Your comments could help someone else on their healing journey.

All my best,
Angela

Image Copyright a href='httpswww.123rf.comprofile_vell'vell  123RF Stock Photoa

Treat Symptoms of Adrenal Fatigue with Magnesium

Whether you’re here because you’ve heard about the importance of magnesium with adrenal fatigue, but you’re not sure why or how to use it. Or maybe you’ve taken magnesium and it didn’t help with your insomnia or other symptoms as promised and you're trying to get more information. Don’t completely rule out magnesium for treating your symptoms of adrenal fatigue just yet. Even if magnesium didn’t help with your insomnia it doesn’t mean you still couldn’t benefit a great deal from this amazing mineral. Today, we are answering 5 important questions about magnesium.

The truth is studies show 50% of Americans are deficient in magnesium.
Magnesium deficiency is not something to ignore since it contributes to many health problems and diseases such as heart disease, stroke, adrenal fatigue, diabetes, fibromyalgia and infertility. Also, it is important to consider that maybe the reason you didn’t notice any benefits was because you weren’t able to properly absorb the magnesium. Absorption of magnesium is an issue and I will address a solution in a minute.

This mineral is powerful, so powerful that hospitals use it regularly for life-threatening and emergency situations like seizures and heart failure. It’s so important that it is a critical “medication” on the crash cart.

Watch this video or continue reading.

WATCH ON YOUTUBE: https://www.youtube.com/watch?v=U97y6P1gjx4

1. Why are 50% of Americans deficient in magnesium?

Even though the RDA requirement for magnesium is only 300 mg a day, some doctors believe this requirement is low.

Most people would benefit from 400 -1000 mg a day. It is said that the average person gets less than 200 mg a day. Why is our magnesium intake so low? First, the American diet is made up of highly processed foods and foods high in white flour, dairy and meat. Each of these common foods have no magnesium.

Second, magnesium is often poorly absorbed and easily lost from our bodies. Sometimes our bodies are able to absorb certain forms of magnesium easier than others, so it’s important to try several forms before ruling it out.

To further complicate the issue, magnesium levels decrease with excess coffee, alcohol, soda, stress, diarrhea, antibiotics, and medications to treat acid reflux, which are common substances we consume in this culture.

Also, to properly absorb magnesium we need quite a bit of magnesium in our diet, plus enough vitamin B6, vitamin D, and selenium to work with in order for us to properly absorb magnesium. 

2. How to tell if you’re deficient?

Do you have difficulty falling asleep? Do you wake up easily?

Do you get cramps or stiffness regularly?

Do you find fluids pass through you easily?

Do you often have cold hands and feet?

Do you get muscle twitches?

If you answered “yes” to most of these statements, chances are you aren’t getting enough magnesium in your diet.

Common symptoms of mineral deficiency are anxiety, adrenal fatigue, acid reflex, infertility, high blood pressure, constipation, migraines, IBS (irritable bowel syndrome), inflammation and insomnia.

3. Why is magnesium so important particularly for adrenal fatigue sufferers?

Magnesium is important in order to achieve optimal health for anyone, but particularly important for those suffering from adrenal fatigue. Here’s why… Stress is a common issue for adrenal fatigue sufferers, right? It’s the root cause of adrenal fatigue, whether we are talking about physical stress, emotional stress, chemical stress or mental stress. Stress causes the adrenals to become fatigued and work less optimally, making it harder for you to handle more stress.

As adrenal fatigue sufferers, we need all the help we can get to counteract the chemical effects that stress has on our bodies, particularly our adrenals. This is where Magnesium comes in.

Magnesium is a relaxing mineral that allows the chemicals in our bodies to come back into balance after the hormone surge of the stress response. The flood of hormones created by the stress response is great for survival but is only meant to be short term. Magnesium can help the body, particularly the muscles relax and heal after the stress response.

Stress isn’t the only thing magnesium is good for. According to Dr. Hyman “This critical mineral is actually responsible for over 300 enzyme reactions and is found in all of your tissues — but mainly in your bones, muscles, and brain. You must have it for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax”. We all know that having enough energy to get through the day is one of the top symptoms of adrenal fatigue.

4. Why in theory magnesium can help improve your sleep.

There are receptors in the brain and nervous system called GABA receptors. The GABA receptors are neurotransmitters that the brain needs to switch “off”. And guess what mineral allows these GABA receptors to function properly? You guessed it, magnesium. If we don’t switch our brains to “off” then we remain tense and our thoughts race, keeping us up at night staring at the ceiling. Sound familiar?

I just shared with you why you should consider using magnesium to treat your symptoms of adrenal fatigue. Now we want to help you incorporate this important mineral easily into your diet.

5. How do I use magnesium effectively?

Discover how to use magnesium effectively in our Magnesium InfoSheet. All you have to do is enter you name and email below and we will send the infosheet right to your inbox. The infosheet includes a list of magnesium-rich foods and magnesium supplement recommendations from our team of specialists.

Now I’d love to hear from you in the comments below. Have you used magnesium? What did you notice? And what has been the most helpful piece of information shared here? This is a healing community and your comments could be just what someone else needs to hear. So take a moment to drop us a line below.

Image Copyright: <a href='https://www.123rf.com/profile_photka'>photka / 123RF Stock Photo</a>