When you're dealing with adrenal fatigue, it's imperative that you consume adequate amounts of protein. Organic turkey, in particular, can be beneficial to folks who struggle with adrenal fatigue symptoms because it contains tryptophan.
Getting enough protein in your diet is essential for combating adrenal fatigue. High-quality protein sources will help balance energy levels without spiking your blood sugar. Blood sugar regulation is an important part of supporting your adrenals.
Ensure Adequate Protein Intake at Each Meal
In general, the protein requirement for humans is 0.8mg/kg of body weight, so the average 150lb/70kg adult needs 56g of protein each day, or roughly 20g of protein three times per day.
SIMPLE CARBOHYDRATE FOODS
Think cereals, pastas, chips, crackers, cookies, juices, and sodas. A body suffering from adrenal fatigue will send signals that these are good, but they aren't. They provide a quick energy spike and then a crash.
Eating eggs daily when you're suffering from adrenal fatigue is a good way to provide your body with high quality protein as well as healthy, high quality fat. Starting your day with two eggs could help speed recovery from adrenal fatigue. Try eating those eggs raw, soft boiled, or over-easy as much as possible.
Adrenal fatigue is thought to occur when the adrenals have been overworked to a degree that they can no longer secrete levels of cortisol that are adequate for optimal function. Potential stressors include environmental and dietary influences, as well as anxiety and emotional stresses.
The adrenal fatigue theory suggests that prolonged exposure to stress could drain the adrenals leading to a low cortisol state. The adrenal depletion would cause brain fog, low energy, depressive mood, salt and sweet cravings, lightheadedness, and other vague symptoms.
Protein-rich meals are known to induce a substantial increase in cortisol secretion (6–9).
Many people who suffer from adrenal fatigue are sensitive to chemicals in foods. Here are some recommended fruits for those with adrenal fatigue: papaya, mango, plums, pears, kiwi, apples, and cherries. Fruits to avoid would be bananas, raisins, dates, figs, oranges, and grapefruit.
Healthy, active people can benefit from eating white potatoes because white potatoes can replenish glycogen stores after intense exercise and help regulate cortisol. Carbohydrates are also important for women's hormonal health and for those recovering from adrenal fatigue.
An avocado is an excellent source of unsaturated fats, which are an important building block for the body's natural production of hormones. These hormones, like cortisol, are important in regulating stress as part of the NEM stress response, and play an important role in relieving adrenal fatigue.
Without a doubt, consuming nut butter can go a long way in improving your overall health and recovering from Adrenal Fatigue. Eating nut butter daily may also improve your overall mood and quality of life.
To keep your cortisol levels as smooth as possible, eat three nutritious meals and two to three snacks throughout the day.
Adrenal fatigue isn't an accepted medical diagnosis. It is a lay term applied to a collection of nonspecific symptoms, such as body aches, fatigue, nervousness, sleep disturbances and digestive problems.
The suggested treatments for healthy adrenal function are a diet low in sugar, caffeine, and junk food, and “targeted nutritional supplementation” that includes vitamins and minerals: Vitamins B5, B6, and B12. Vitamin C. Magnesium.
You should also make sure that you are getting enough vitamins in your daily routine. Specifically, vitamins such as magnesium, B and C can help prevent adrenal fatigue. Magnesium aids in calming and supporting the nervous system, improving your quality of sleep, reducing stress levels, and boosting energy production.
Oats. Oats contain a high level of tryptophan and carbohydrates, which make them a great food to help fight adrenal fatigue. Carbohydrates encourage the body to absorb tryptophan into the brain. Additionally, oats contain potassium, magnesium, B vitamins and calcium.
A great way to determine how much salt you need comes right out of James Wilson's “Adrenal Fatigue: The 21st Century Syndrome.” Wilson recommends trying ¼ tsp of salt in 8 ounces of water. If the water tastes better – not salty, but perhaps more satisfying – it is a signal that your body needs the salt.
And those nutrients can keep your blood sugar regulated, reduce inflammation, and nourish your adrenal glands. Starchy vegetables will impact your blood sugar levels, so stick to other options – like carrots, celery, and dark leafy greens.
Perform simple, low-intensity movement. Get up and go for a walk for a half hour in the morning—just get low-level general movement. This will help with mental performance too. Perform daily stress-management, self-care activities, such as deep breathing, meditation, prayer, and journaling.
I have personally dealt with adrenal fatigue in the past, and I can vouch for magnesium and cortisol's role in calming stress levels and rehabilitating hormonal systems. Magnesium helps to regulate cortisol levels, allowing for more balanced hormone production which is essential in our fast paced culture.
Recovery from adrenal fatigue can take anywhere from 3 months to 3 years. Each individual has a unique set of symptoms and an individual response to treatment. The recovery process depends upon the stage and severity of the adrenal exhaustion.