Best foods for adrenal fatigue

Hello friends! You’ve probably heard of adrenal fatigue, but you may be wondering what the heck it is and what to do if you suspect you have adrenal fatigue. Please note that this post is NOT medical information and is not intended to replace an official medical diagnosis or the advice of your medical professionals. It is not intended to treat, cure, diagnose or prevent any medical condition and is intended for informational purposes only.

Hello friends! How is the day going so far? I hope you’re having a great time! Today I wanted to talk a little about adrenal fatigue. It’s a huge topic and something that hits close to home for me because I suffered from chronic stress for many years. I couldn’t understand why my hair was falling out, I was exhausted all the time and my hormones were out of control. One huge contributing factor: stress. Stress affects many processes and systems in the body and can take its toll.

What is adrenal fatigue?

There is some debate about adrenal fatigue (more on that later), but it is something that affects many women and can lead to hormonal imbalances and poor health. Adrenal fatigue can occur when you are under chronic fatigue for a sustained period of time.

The adrenal glands sit on top of the kidneys (like a little hat) and produce hormones, including cortisol. Cortisol is our “get up and go” hormone, helping 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 it is secreted at the right times.

When you are under chronic stress, you can deplete your adrenal glands’ ability to produce cortisol. This is why high cortisol eventually turns into low cortisol; The adrenal glands can no longer meet the demand and become exhausted. It can also cause them to produce cortisol at inappropriate times, such as late at night (which can make them feel “tired and jittery” before bed) or in the middle of the night (when they wake up in a panic or stressed and may not sleep again).

It can cause symptoms of adrenal fatigue, including:

– Bad mood

– Fatigue

– Mental fog

– Unbalanced blood sugar levels (low blood sugar or spikes in blood sugar)

– Sugar or salt cravings

– Poor healing and recovery from illnesses and training.

– Sleep disturbances

– Inability to fall asleep

and much more.

However, it is important to note that The above symptoms can also be caused by other health problems, 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 big problem: people constantly feel stressed and exhausted. There is also a possibility that the things you are experiencing are due to HPA axis dysfunction: When signals between the brain, pituitary gland, and adrenal glands become confused due to chronic stress.

Even if your adrenal glands are functioning properly and you are under a lot of stress that affects your daily life, It’s worth making some lifestyle changes that can help your body deal with chronic stress.

Your body under stress:

(photo source)

Here are some of my favorite powerful 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 any friends who know they need additional 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 remove excess estrogen to be digested rather than stored in the body. Vegetables like spinach, kale, and collard greens are high in magnesium, a mineral essential for adrenal health. Magnesium helps regulate the stress hormone cortisol and may also improve sleep quality. Kale, spinach, and chard are great options.

2) Fatty Fish

Salmon, tuna, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation and improve mood. These fatty acids also support healthy brain function, which can help relieve 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 sleep patterns.

3) Sweet Potatoes and Other Pumpkins

Sweet potatoes can maintain healthy progesterone levels and many women do not eat enough carbohydrates. Carbohydrates are the body’s preferred energy source, and a sweet potato is rich in nutrients and tastes like a warm hug with cinnamon and a little peanut butter on top.

4) Olive oil and other healthy fats can help reduce inflammation.

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

5) Beef liver and other viscera

Don’t let the guts scare you! Look at this post.

Organ meats, such as liver, kidneys, and heart, are some of the most nutrient-dense foods on the planet. They are packed with vitamins, minerals and other essential nutrients that our body needs to function properly. One of the key nutrients contained 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, which is essential for the production of hemoglobin, the protein in red blood cells that transports oxygen throughout the body. Iron deficiency is a common cause of fatigue and weakness, so eating 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 maintain a healthy immune system, improve brain function, and promote brain health. skin and eyes.

6) Adaptogens, such as reishi mushroom, ashwaghanda and rhodiola.

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

7) artichoke

This is a superfood for your liver. Toxins are stressors on the body and supporting the liver can help ensure your body processes everything properly.

8) Bone broth can help maintain a healthy gut that can be affected by stress.

Also rich in nutrients and protein!

9) Oysters

A superfood! We love canned smoked ones. They are high in copper, selenium, B12 and zinc.

10) Fruits, especially berries and apples.

These can also be helpful during times of stress because they tell the body that it is getting nutritious carbohydrates and can relax! Berries such as blueberries, raspberries, and strawberries are high in antioxidants, which can protect the body from oxidative stress caused by chronic stress.

Some other things that may help with adrenal fatigue or general stress:

– Therapy and regular connection with your loved ones.

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

– Blood sugar balance.

The more I learn about blood sugar balance, the higher its importance rises on my scale of personal priorities. look at the books Why do we get sick and Glucose revolution.

– Adrenal support.

There are several supplements that can help with adrenal support. Talk to your doctor or practitioner, but this is one of my favorites.

– Decrease in the frequency and intensity of training.

I recommend strength training and walking to all my clients 1:1. If you’re looking for a balanced fitness plan based on gradual strategies to get the best results, check out Team in shape.

– Daily sunlight

Vitamin D can help regulate sleep and improve mood 🙂

– Nutritional strategies!

Here are some strategies I like to emphasize:

Increase your intake of green leafy and cruciferous vegetables.

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

Try an adrenal cocktail. Here is a post on adrenal cocktails and how to use them.

Prioritize sleep. Sleep tips are in this post!

Viscera. 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, which can exacerbate adrenal fatigue. It is also important to stay hydrated and get plenty of rest and exercise to support overall health and reduce stress levels.

Magnesium

Magnesium can be calming for the brain, especially if you opt for magnesium glycinate or magnesium l-threonate. I also enjoy this topical magnesium and use it every night. Stress can deplete the body of minerals, so I like to make sure I get enough minerals throughout the day through mineral drops and supplements.

Lately, I’ve been getting a lot of requests for one-on-one coaching. I love that everyone is so focused on their health during the spring and summer! – and I have 3 places left. If you have been curious about working with me, you can apply here.

Have a wonderful day and see you soon!
xo

gina