Adrenal Exhaustion & Food
Adrenal exhaustion, commonly known as adrenal fatigue, describes a syndrome in which the adrenal gland does not function properly, resulting in feelings of persistent fatigue, flagging energy and low motivation. Adrenal exhaustion is caused by chronic or severe stress and can also be aggravated by improper nutrition. Managing stress and maintaining a diet that helps to balance blood sugar levels are essential to adrenal exhaustion recovery.
ADRENAL EXHAUSTION
The adrenal glands, located on top of the kidneys, produce hormones that your body requires for survival, including sex hormones and cortisol. Often dubbed the "stress hormone," cortisol is released into the bloodstream in response to anxiety-provoking and dangerous situations. While your body depends on cortisol for survival, sustained high levels can be deleterious to your health. According to nutrition expert Dr. Michael Lam, cortisol imbalances play a major role in adrenal exhaustion, and contribute to immunologic weakness, hindered ability to manage stress and sharp fluctuations in blood sugar.
RECOMMENDED FOODS
To combat adrenal fatigue, each meal should be composed of a balance of proteins, healthy fats and whole grains, as this combination will provide a sustained energy source. Consume high quality proteins, such as fish, poultry and eggs; and consume generous helpings of brightly colored vegetables, such as bell peppers, eggplant, sweet potatoes, tomatoes, rainbow chard and avocado.
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Eating a variety of vegetables will provide you with essential vitamins and minerals, as well as a rich supply of phytochemicals and antioxidants to promote healing and wellness. Snack regularly on protein-packed nuts and seeds, and flavor your meals with sea salt rather than iodized salt.
FOODS TO AVOID
The general rule of thumb in treating adrenal fatigue is to avoid all foods that cause spike in your blood sugar or stress the body's digestive processes. While moderate amounts of fruit are acceptable, it is best to refrain from consuming them in the morning because they stimulate a rapid but short surge in blood sugar levels. Additionally, as potassium is believed to worsen adrenal fatigue, avoid fruits high in potassium, such as bananas, raisins, dates, dried figs and citrus. Eliminate refined carbohydrates from your diet, such as pasta, white rice, bread and pastries. Replace stimulant beverages, such as caffeinated drinks and alcohol, with purified water and green and herbal teas.
MEAL TIMING
Although adrenal fatigue can cause changes to your appetite, it is important to eat regular, well-balanced meals. Even if you're not hungry upon rising, eat breakfast before ten o'clock in the morning, as it helps to balance glycogen. Throughout the day, consume moderate, nutritious meals and small snacks to keep blood sugar balanced.
WARNING
While the concept of adrenal exhaustion has received substantial attention over the past few years, it is not an official diagnosis. Dr. Todd Nippoldt, endocrinologist at the Mayo Clinic, cautions that adrenal exhaustion is not supported by medical evidence and that existing recommendation for treatment can potentially aggravate underlying health conditions, such as depression and fibromyalgia. If you experience persistent fatigue, dizziness, memory impairment, depression or changes in appetite, consult your doctor.