If you’re feeling extremely tired, having trouble sleeping and craving foods you don’t normally crave, you could have adrenal fatigue. Adrenal fatigue is caused by chronic stress and the inability of your adrenal glands to cope with that stress. With hectic breakfast-less mornings, being glued to technology and social media, high stress jobs, and a lack of sleep, exercise and taking care of ourselves, there’s no surprise that adrenal fatigue is on the rise. Luckily, there is an adrenal fatigue diet that can help you keep the symptoms under control and get your energy levels back on track.
What is Adrenal Fatigue?
Adrenal fatigue is a stress-related condition that leads to lower levels of certain hormones and neurotransmitters, which can affect every part of your body. Your adrenal glands are located in your kidneys and produce hormones that help regulate your body, so when they can’t function properly, it can lead to symptoms that can have a negative impact on your body, making you feel low energy and overly stressed and overwhelmed.
What Are the Symptoms of Adrenal Fatigue?
Symptoms of adrenal fatigue vary depending on each person, but include extreme fatigue, unexplained weight gain or loss, insulin resistance, inability to handle stress, food cravings, a weakened immune system, insomnia, joint pain, loss of libido, light headedness, dark under eye circles, and anxiety.
What Causes Adrenal Fatigue?
Adrenal fatigue occurs as a result of adrenal insufficiency and the inability of your adrenal glands to deal with stress. Your adrenal glands produce cortisol, a stress hormone that helps regulate blood pressure. But when you’re feeling overly stressed and anxious, your adrenal glands may not be able to produce enough cortisol, resulting in adrenal fatigue.
If you’re suffering from adrenal fatigue, don’t stress! There are a number of natural remedies for adrenal fatigue that you can incorporate into your daily lifestyle.
1. Sleep
If you want to remedy your adrenal fatigue, you need to get to bed at a reasonable hour. You should be try to go to sleep by 11 pm and get 8 to 9 hours of sleep each night. A lot of people get a second cortisol surge after 11 pm which can disrupt your sleep patterns, so going to bed before then is key to getting back on track and improving your ability to adapt to stress.
2. Meditation
Meditation takes you away from the stress of your daily life. Taking the time to pause, breathe and focus can help you ease your anxiety and overwhelm. Whether it’s 15 minutes at the beginning or end of the day, or a lunch time meditation class, taking the time to restore your calm can work wonders to eliminate stress.
3. Exercise
Exercise can be a huge stress eliminator. Even taking half an hour to do some cardio or light walking can have a strong impact on your mental and physical health. Yoga is especially helpful in reducing stress, calming the nervous system and relieving anxiety. Stay away from vigorous and aerobic exercises that will deplete your adrenals.
4. Hydration
People with adrenal fatigue often turn to caffeine to help them stay awake, but that’s one of the worst things you can do. Dehydration naturally stimulates stress hormone production and caffeine makes you even more dehydrated. Drink lots of water to balance stress hormone production and put your body back into a restful state.
5. Gut Health
Gut health is extremely important and will help support your adrenals. 60% to 80% of our immune system is located in our gut, so it’s been linked to symptoms like hormonal imbalances, anxiety and chronic fatigue. To heal your gut, increase your intake of probiotics like Kombucha tea, tempeh and kimchi, as well as nutrients like omega-3 fish oils, vitamin A, C and E, and zinc.
6. The Adrenal Diet
If you want to beat adrenal fatigue, one of the best things you can do is follow the adrenal fatigue diet. You can support your adrenals by cutting sugars, grains, and high carb and starchy foods. These foods cause your blood sugar to spike and crash which puts stress on the adrenals, so the more you can eliminate, the better. Remove any foods that are hard for you to digest, as well as any toxins or chemicals in your foods and environment.
The foods we put into our body undoubtedly affect how we feel throughout the day. The goal of the adrenal fatigue diet is to increase your energy levels naturally, improve stress levels, and promote healthy blood pressure, and the proper functionality of the adrenal glands. Here are foods you should eat and avoid on the adrenal fatigue diet.
Foods to Eat on an Adrenal Fatigue Diet
Good Fats (Avocados, Coconut Oil)
Fruit
Starchy Vegetables (Sweet Potatoes, Beets)
Cruciferous Vegetables (Brussels Sprouts, Cauliflower)
Lean Meats
Fish
Legumes
Nuts
Whole Grains
Omega 3 Fatty Acids
Leafy Greens (Spinach, Kale)
Apple Cider Vinegar
Foods to Avoid on an Adrenal Fatigue Diet
White Sugar
Refined Sugar
White Flour
Soy
Alcohol
Gluten
Soda
Dairy
Caffeine
Fried Food
Processed Food
Fast Food
Artificial Sweeteners
Adrenal Fatigue Recipes We Love!
1. Avocado Chicken Walnut Salad | Adrenal Fatigue Coach
2. Green Adrenal Tonic Smoothie | On Nom Ally
3. Himalayan Salt and Vitamin C Adrenal Support Tonic | Mommypotamus
4. Baked Salmon with Spinach | Adrenal Fatigue Coach
5. The Adrenal Fatigue Healer | Cheeky Kitchen
6. Adrenal Fatigue Recovery Soup | Belle Savvy
7. Sautéed Kale with Roasted Chickpeas | DIY Candy
8. Get-Up-and-Go Limeade | Charlotte Siems
9. Hormone Balancing Breakfast Smoothie | Overcoming Auto
10. Scrambled Eggs with Chilies | Health.com
11. Gluten and Dairy Free Blueberry Muffins | AdrenalFatigue.org
12. Asian-Style Cabbage Wraps | PaleoHacks
13. Baked Salmon and Garlic Spinach | DIY Candy
14. Turmeric Gummies | PaleoHacks
15. Chicken, Spinach and Mushroom Bowls | Further Food
If you’re feeling tired, anxious, overwhelmed and stressed, take it upon yourself to remedy your health! The adrenal fatigue diet can help you overcome these symptoms, get your energy back, and feel better all around.
