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Articles on Adrenal Fatigue


How to Eat if you have Adrenal Fatigue 

If you suffer from adrenal fatigue, you will do best combining fat, protein and complex carbohydrates (like whole grains) at every meal and snack. This combination helps provide a steady stream of energy throughout the day. A piece of pizza (surprisingly) has all 3 and can be low calorie if you choose toppings wisely.

It is important to remember that foods that are converted too quickly into energy (like sugary snacks or highly processed foods) will quickly let you down. Eating the wrong foods or combination of foods can throw you off for hours, even days. Pick the foods that are recommended and stick with them!

Eat within 1 hour of Awakening  - Very Important!

  • Definitely eat high protein in the morning. Does NOT have to be a breakfast food! This will replenish your glycogen supply in the morning. Protein starts your metabolism “furnace” burning.
  • If you eat nutritious food before 10 a.m. you keep your body from having to play catch-up the rest of the day.
  • Avoid fruit & fruit juice in the morning
  • Cereal is NOT a good choice – a carb that turns to sugar
  • Go easy on coffee…during the day drink tea, especially herbal teas

Eat an Early Lunch

  • 11:00-11:30 a.m. is the best time for your lunch.  Seriously! Your body uses up the morning nourishment quickly and need the next installment. This keeps metabolism going.
  • Eat meat or fish….Maybe on top of a nice salad. It is okay to have a hamburger…maybe just eat half the bun or skip it altogether
  • Vegetables, Vegetables, Vegetables – have a low glycemic index

Snacks:

  • Eat a nutritious snack sometime between 2-3 p.m. to sustain you thru the dip in your Cortisol levels that usually happens around 3-4 p.m.
  • Snack Smart!  Mixed nuts, cheese, hard boiled eggs, turkey slices, peanut butter. (Did you know that nuts lower cholesterol?  They are high in fatty acids!)

Early Evening Meal

  • Many people with adrenal fatigue feel their best after the evening meal. Your evening meal should be eaten between 5-6 p.m.
  • Choose high protein and a non starch vegetable.

Evening Snack

  • Later in the evening eat a high quality snack. This is the key to successfully getting thru the night without panic attacks, sleep disturbances, anxiety or feeling “wrecked” in the morning.
  • A baked potato is a really good snack…just add some salsa or even salad dressing.  This helps raise serotonin levels.

Any Sweets?
There are some wonderful sugar free chocolates.  Go for it! 

Fruit
People with adrenal fatigue and blood sugar problems should go light on fruits, especially in the morning. Fruits contain a significant amount of fructose and potassium, which is a negative combination for those with exhausted adrenals.

One sign of Adrenal Fatigue is increased fatigue/shakiness after a high fruit breakfast.

It is preferable that any fruit that you do eat is organically grown.

 

Preferred Fruits

Fruits to Avoid

High potassium increases adrenal fatigue

papaya

bananas

mango

raisins

plums

dates

pears

figs

kiwi

oranges

apples

grapefruit

grapes (only a few)

cherries

 

To Salt or not to Salt
In most cases of adrenal fatigue, salt (in moderation) benefits those who add it to their diet. Unless you are one of the rare people with adrenal fatigue and high blood pressure, add some salt to your food.

A sea salt or Celtic salt is preferred, as these are the kinds containing the valuable nutrients. Some of the symptoms of adrenal fatigue are actually caused by your body's need for salt.

Proteins

Good quality protein from meat, fish, fowl, eggs, dairy and various plant sources such as legumes, nuts and seeds is helpful in dealing with adrenal fatigue. Avoid processed proteins such as packaged lunch meats and processed cheeses.

Vegetables

Every day, you should include 6-8 servings of a wide variety of vegetables in your meals, especially those that are naturally highly colored (bright green, red, orange, yellow or purple). This is for essential vitamins, minerals, antioxidants and a high amount of fiber.

Summary of What to Eat - 8 Easy Rules to Follow:

1) Combine a healthy fat, protein and carbohydrate source with every meal

2) Avoid fruit in the morning

3) Eat lots of vegetables, especially the brightly colored ones

4) Salt your food to a pleasant taste

5) Eat mainly whole grain as your carbohydrates

6) Combine grains with legumes (beans), or legumes with seeds or nuts to form a complete protein

7) Avoid fruit in the morning

8) Mix 1-2 tablespoons of fresh essential oils (cold pressed olive, grape seed, safflower, flax, etc.) into grains, vegetables and meats daily