Best foods for adrenal fatigue

Hello friends! You’ve probably heard of adrenal fatigue, but you may be wondering what it is and what to do if you think you have adrenal fatigue. Please keep in mind that this article is NOT medical information and is not intended to replace an official medical diagnosis or advice from your healthcare professionals. It is not intended to treat, cure, diagnose or prevent any medical problems and is intended merely for informational purposes.

Hello friends! How is the day going so far? I hope you have a good one! Today I wanted to talk a little about adrenal fatigue. This is a huge topic and one that is close to my heart as I have suffered from chronic stress for many years. I couldn’t figure out why my hair was falling out, I was exhausted all the time and my hormones were out of whack. An important factor: stress. Stress affects many processes and systems in the body and can have detrimental consequences.

What is adrenal fatigue?

There’s some debate about adrenal fatigue (more on that below), but it’s a problem that affects many women, which can lead to hormonal imbalances and poor health. Adrenal fatigue can occur when you experience chronic fatigue for a prolonged period of time.

Your adrenal glands sit on top of your kidneys (like a little hat) and produce hormones, including cortisol. Cortisol is our “get up and go” hormone, which helps us wake up in the morning, respond to stressors, and take action. Cortisol is often blamed for many things, but it can actually be a good thing when secreted at the right time.

When you’re under chronic stress, it can deplete the adrenal glands’ ability to produce cortisol. This is why high cortisol eventually becomes low cortisol; the adrenals can no longer keep up with the demand and become exhausted. It can also cause them to produce cortisol at inappropriate times, such as late at night (which can lead to feeling “tired and jittery” before bed) or in the middle of the night (when you wake up panicked or stressed and you can’t go back to sleep).

This can lead to symptoms of adrenal fatigue, including:

– Bad mood

– Fatigue

– Brain fog

– Unbalanced blood sugar levels (low blood sugar or blood sugar spike)

– Cravings for sugar or salt

– Poor healing and recovery after illness or training

– Sleep problems

– Inability to fall asleep

and much more.

However, it is important to note that the symptoms above can also be caused by other health conditions, including adrenal insufficiency. Adrenal insufficiency can cause many similar symptoms, such as:

You may hear people say that adrenal fatigue isn’t real because it isn’t fully supported by science.. But there is a huge problem with people constantly feeling stressed and exhausted. It is also possible that the things you are experiencing are due to HPA axis dysfunction: when the signals between your brain, pituitary gland and adrenals mix due to chronic stress.

Even if the adrenals are functioning properly and you are under enormous stress that affects your daily life, It’s worth making lifestyle changes that can help your body cope with chronic stress.

Your body under stress:

(photo source)

Here are some of my favorite foods that can be nourishing and calming during stressful times.

10 Best Foods for Adrenal Fatigue

A proper diet for adrenal fatigue includes plenty of protein, healthy fats, vegetables and more, making it a diet full of good options to support adrenal health, as well as a great diet for all friends who know they need extra nutrients.

(or even for friends who know they need extra nutrients)

1) Broccoli and leafy greens

Broccoli is high in fiber and can also help eliminate excess estrogen so that it is digested instead of stored in the body. Green vegetables like spinach, kale, and collard greens are rich in magnesium, a mineral essential for adrenal health. Magnesium helps regulate the stress hormone cortisol and may also improve sleep quality. Kale, spinach, and Swiss chard are all great options.

2) Oily fish

Salmon, tuna and sardines are rich in omega-3 fatty acids, which reduce inflammation and improve mood. These fatty acids also support healthy brain function, which can help reduce anxiety and stress. Combine them with another source of healthy fats – nuts and seeds – and you have a meal that will work wonders, especially if you suffer from adrenal fatigue with a tendency to disrupt your sleep patterns.

3) Sweet potatoes and other squash

Sweet potato can support healthy progesterone levels and many women don’t get enough carbohydrates. Carbohydrates are the body’s favorite source of energy, and a sweet potato is nutrient-rich and tastes like a warm hug with cinnamon and a little peanut butter on top.

4) Olive Oil and Other Healthy Fats May Help Reduce Inflammation

Stress is inflammatory in the body, so healthy fats can help bring everything back into balance.

5) Beef liver and other offal

Don’t let offal scare you! Check out this article.

Organ meats, like liver, kidney and heart, are among the most nutrient-dense foods on the planet. They are full of vitamins, minerals and other essential nutrients that our bodies need to function properly. One of the main nutrients in organ meats is vitamin B12, which is essential for healthy adrenal function. Vitamin B12 is also important for energy production and helps reduce feelings of fatigue and weakness.

Organ meats are also a rich source of iron, essential for the production of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Iron deficiency is a common cause of fatigue and weakness, so consuming organ meats can help prevent and treat this condition.

In addition to vitamin B12 and iron, organ meats are also rich in other important nutrients, such as zinc, selenium, and vitamin A. These nutrients help support a healthy immune system, improve brain function, and promote healthy skin and eyes.

6) Adaptogens, like reishi mushroom, ashwaghanda, and rhodiola

My favorite is this Gold powderr (use code FITNESSISTA) mixed with warm almond milk before bed.

7) Artichoke

It’s a superfood for your liver. Toxins are stressors on the body and liver support can help ensure your body processes everything properly.

8) Bone Broth May Help Maintain a Healthy Gut That May Be Affected by Stress

Also rich in nutrients and protein!

9) Oysters

A superfood! We love canned smokes. They are rich in copper, selenium, B12 and zinc.

10) Fruits, especially berries and apples

These can also be helpful in times of stress, as they signal the body that it is receiving nourishing carbohydrates and can relax! Berries like blueberries, raspberries and strawberries are rich in antioxidants, which can protect the body from oxidative stress caused by chronic stress.

Other things that can help with adrenal fatigue or general stress:

– Therapy and regular connection with those you love.

This can help return the body to the parasympathetic (rest and digest) system, decrease cortisol, and increase our feel-good neurotransmitters.

– Glycemic balance.

The more I learn about blood sugar control, the higher its importance rises in my personal priority scale. Discover the books Why we get sick And Glucose revolution.

– Adrenal support.

There are various supplements that can help support the adrenals. Talk to your doctor or practitioner, but it’s one of my favorites.

– Decrease in frequency and intensity of training.

I recommend strength training and walking to all of my clients 1:1. If you are looking for a balanced fitness plan based on step-by-step strategies to achieve the best results, check out Team in good shape.

– Daily sunshine

Vitamin D can help regulate sleep and improve mood 🙂

– Nutritional strategies!

Here are some strategies I like to highlight:

Increase consumption of leafy vegetables, green vegetables and cruciferous vegetables

Protein! Make sure you’re getting enough protein and try to aim for around 4 palm-sized servings per day. Gradually increase your protein intake so as not to get discouraged. If you’re not tracking, there’s a good chance you won’t meet your protein goals. Also try adding organic turkey which contains tryptophan; it is a precursor to serotonin, which is a feel-good neurotransmitter.

Try an adrenal cocktail. Here is an article about adrenal cocktails and how to use them.

Prioritize sleep. Tips for sleeping are in this article!

Organ meats. Again, don’t let this scare you and remember that a little goes a long way.

Foods to avoid: It’s important to avoid processed and sugary foods, as well as caffeine and alcohol, all of which can exacerbate adrenal fatigue. It’s also important to stay hydrated and get enough rest and exercise to maintain good overall health and reduce stress levels.

Magnesium

Magnesium can be soothing to the brain, especially if you opt for magnesium glycinate or magnesium l-threonate. I also appreciate this topical magnesium and use it every evening. Stress can deplete the body of minerals, so I like to make sure I’m getting enough minerals throughout my day through mineral drops and supplements.

Lately I’ve been getting a lot of requests for 1:1 coaching – I love that everyone is so focused on their health for spring and summer! – and there are 3 places left. If you were curious to work with me, you can apply here.

Have a wonderful day and see you soon!
xo

Gina