Adrenal Fatigue Diet: Foods to Include & Foods to Avoid
Adrenal glands are the small structures located above each kidney. These endocrine glands secrete variety of hormones such as mineralocorticoids, glucocorticoids, adrenal androgen and adrenalin in the blood stream. These hormones regulate normal functioning of our body. When adrenal glands are affected then they function below the necessary levels and produce less (or no) hormones which cause problems to the body. A healthy diet often helps in bringing the body back to its normal state. A diet designed to deal with adrenal fatigue condition would help in recovering from the condition.
What is Adrenal Fatigue Diet?
Adrenal fatigue means adrenal glands functions sub-optimally due to stress. One of the ways to overcome adrenal fatigue is to have Adrenal fatigue diet. This diet is a food-based approach to improve the existing stress on the adrenal glands. The goal of such a diet is to increase the energy levels naturally so that the stored energy is not completely utilized.
Foods to Include in Adrenal Fatigue Diet
The diet recommended by naturopaths for adrenal fatigue is a well-balanced diet. It includes intake of high amounts of proteins, adequate amounts of fats, less of carbohydrates, plenty of fluids and intake of vitamins and minerals.
Proteins for Adrenal Fatigue:
Proteins are the building blocks of our body. They are required for building our body mass. They help in making of muscle tissues after its wear and tear. It is recommended to have 0.8 gms of protein per day. Diet should contain protein rich foods such as legumes, milk, milk products, eggs, meat and soy products. Consuming more amounts of proteins as compared to carbohydrates and fats is recommended.
Adrenal Fatigue Diet Should Include Foods Low on Sugar Content
Carbohydrates are very important since they are the primary source of energy for our body. However intake of too much of carbohydrates especially in the form of white sugar or artificial sweeteners leads to stress on adrenal glands. Therefore, it is necessary to control sugar intake during adrenal fatigue. It is advised to have carbohydrates with low glycaemic value (<55) as compared to those with high glycaemic value (>70). Low glycaemic values are complex carbohydrates such as whole, sprouted grains of wild rice and quinoa, lentils; soy products release glucose slowly in the blood and help to sustain energy for longer duration. In contrast, the high glycaemic value carbohydrates such as white sugar lead to sudden increase in the blood glucose levels which are not desirable.
Adequate Amount of Fat
Fats are the stored form of energy in our body. However, excess amount of fat is not good for our body. Hence intake of healthy and appropriate amounts of fat is necessary. Fats containing essential fatty acids such as monounsaturated and polyunsaturated fatty acids need to be consumed. Foods such as oily fish (salmon, mackerel), nuts, olive oil, coconut oil and fruits such as avocados need to be consumed.
Drinking Plenty of Fluids for Adrenal Fatigue:
Drinking plenty of water and fluids is an important part of adrenal fatigue diet plan to remain hydrated. Water is important since it maintains body temperature, all metabolic reactions occur with the help of it and it helps remove toxins through kidneys. It has been advised to drink 6 glasses of fresh filter purified water every day.
Vitamins and Minerals
Green leafy vegetables and fruits which are rich source of vitamins and minerals should be consumed daily. Both are important for normal functioning of our body.
Foods to Avoid in Case of Adrenal Fatigue
A proper diet always helps in curing a lot of health problems. This also includes avoiding certain foods which might increase the problem. In case of adrenal fatigue also, there are certain foods which helps in reducing adrenal fatigue and bring one back to the normal state. These foods are:
- White sugar
- Artificial sweeteners
- White flour
- Foods that are fried, processed or fast food.
How Does Adrenal Fatigue Diet Help?
Adrenal fatigue diet helps to:
- Improves function of the adrenal glands
- Decreases stress levels
- Empowers body with essential and healthy nutrients.
Lifestyle Changes for Adrenal Fatigue
Along with consumption of adrenal fatigue diet, the following ways would help to reduce adrenal fatigue:
- Taking enough amount of sleep
- Removing sources of stress
- Improvements in lifestyle
- Meditation and yoga to relieve stress
- Exercises for mind and body
- Avoiding caffeine
- Reducing intake of sugar containing foods.
Adrenal fatigue diet involves no major diet restrictions, no side effects and is inexpensive. It is a diet packed with healthy nutrients which improves overall well-being and energy levels in an individual and helps in recovery from adrenal fatigue.
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