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Adrenal Fatigue Diet

Gaurav Shimpi Mar 12, 2019
With a proper, well-planned diet, you can keep adrenal fatigue at bay. Here are some guidelines regarding what to eat and what to avoid that will help tackle adrenal fatigue.
Adrenal fatigue occurs when the adrenal glands are exhausted and are unable to produce adequate quantities of hormones, mainly the glucocorticoid cortisol. People suffering from this disorder experience more than usual stress and constantly need caffeine, sodas, fried or sweet snack to stimulate themselves. Even getting out of bed in morning seems difficult.
Most of the time, people are not aware that they are suffering from this health condition, and pass it off as stress. However, if ignored for long, this can lead to mental fogginess, nervousness and mild depression.
Sometimes referred to as the "21st century stress syndrome", adrenal fatigue is very common these days, thanks to our fast-paced life. We binge on junk foods, avoiding salt, fat, and real sugar and replacing them with artificial substitutes. Skipping meals and eating on the run are all habits that directly and adversely affect our adrenal glands.
The key to tackle this syndrome is eating healthy food, in right quantity, at the right time. Also known as hypoadrenia, adrenal fatigue should not be confused with other forms of adrenal dysfunction such as adrenal insufficiency or Addison's disease.

Time Your Diet

Follow the golden adage - breakfast like a king, lunch like a prince, dinner like a pauper. One of the major dietary mistakes people commit is skipping breakfast. In case of adrenal fatigue, our body cells consume large amounts of stored nutrients, resulting in fatigue.
It is very important to have a heavy breakfast, followed by early lunch (brunch). Make sure the brunch is loaded with healthy food. If you are still hungry, you can eat a nutritious snack between 2 and 3 P.M, followed by an evening snack between 5 and 6 P.M. End your day with a healthy snack before bed.

Go Green

Vegetables form an integral part of this diet. Vegetables provide a high amount of fiber, essential vitamins, minerals, carbohydrates and antioxidants.
Vegetables like broccoli, cabbage, sprouts, cauliflower, green and black olives, carrots and spinach are healthy foods that also strengthen the immune system. You should include large servings of a wide variety of vegetables in your meals.
Brightly colored vegetables should form a huge chunk of your diet, as they are rich in antioxidants. It is recommended to consume organic vegetables that are free from chemicals, dyes and artificial colors.

Fruits in Moderate Quantities

People with adrenal fatigue should go lightly on fruits, especially in the morning. Fruits like figs, dates and raisins have fructose and potassium in high quantities. These should be strictly avoided, as they are not good for adrenal glands.
Fruits like cherries, kiwi, apples, grapes, papaya, mango, oranges can be consumed in small servings.

Good Amount of Proteins

Around 12 ounces of protein intake during breakfast and lunch will boost your energy throughout the day. It will also help maintain your blood sugar, which can help you whelm your lust for caffeine and sugar.
Meat, fish, fowl, eggs and dairy products are good sources of protein, while veggies can also improve protein intake from various plant sources like soy, nuts,seeds and legumes. Proteins are easy to digest if cooked lightly. Avoid eating processed, packaged meats and cheeses.

Adequate Salt Intake

People with low blood pressure can choose to increase salt intake, but people with high blood pressure should keep a check. Increasing your salt intake will help induce sodium levels which the body requires to maintain hydration and blood pressure. This will help reduce muscle weakness, increased thirst and lethargy, and also regularize your heart rate.

Drink Healthy

Alter your habit of drinking coffee by replacing it with green tea, barley grass drinks or various mixed green drinks. Coffee, aerated drinks, and even fruit juices should strictly be avoided as they stress the adrenal glands. Maintain good hygiene, and follow good eating habits with regular meals and snacks.

What Not to Eat/Drink

People with adrenal fatigue will have to give up on a lot of habits. Here is the list of things that should be avoided.
  • Fast Food
  • Alcohol
  • Aerated Drinks
  • Caffeine
  • Hydrogenated oils and its products
  • Fried Foods
  • Excess Sugar
  • Chocolate
Combine fat, protein and complex carbohydrates in every meal and snack. In case of adrenal fatigue, the body needs to be replenished at regular intervals. Following this diet plan will help in providing a steady stream of energy throughout the day.
Apart from adhering to this diet, always have positive thoughts on your mind while you eat. Avoid anger, grief and unhealthy thoughts. Eat in a clean and hygienic environment, with people who make you happy. Minimizing stress, eating healthy food, exercising and getting enough sleep will help you recover faster.
Disclaimer: This is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.