Welcome to our detailed and comprehensive guide on the diet for adrenal fatigue, shortly known as AFD, or Adrenal Fatigue Diet. This comprehensive and extremely detailed article will guide our readers on many aspects of the connection between diet and the adrenal fatigue syndrome; what foods are good and bad for adrenal glands, what dietary ingredients can cause harm and which ones are good as well what dietary plan you should always follow to avoid becoming a victim to adrenal gland disorders.
We will also look closely at the substantial factors which fatigue the adrenal glands and disrupts their normal working order, and those as well which helps boost their performance further. However, every observation and analysis presented in this long-form narrative will mainly deal between the diet and its discourse on the adrenal glands, respectively. Therefore, let us move ahead by exploring the relationship between diet and adrenal fatigue in-depth as well as what to eat and what not to avoid getting adrenal fatigue.
Important Relationship of Diet and the Adrenal Glands
Pretty much like everything else in our body, the role of the food which we eat is essential for the optimal working of adrenal glands as well. Even when our health is in its finest shape, we cannot take the value-added privilege of enjoying just almost every kind of food we like to eat. Reason? Without consuming a regulated diet even in the best of health, it will be a matter of time when the ideal health condition will start to become unbalanced and create all sorts of problems for us.
But when we see this relationship between food and health in conjunction with the adrenal glands, the situation becomes all too careful and serious. Whether you are suffering from adrenal fatigue or not, the dietary choices you make will have to be measured and carefully considerate. Adrenal glands, two small organs located atop each kidney, regulated some of the major functions and responses in our bodies. The most important of them is the management of stress, blood pressure, blood sugar, and inflammation. The adrenal glands control and manage these by secreting cortisol, the hormone directly responsible to accommodate these functions.
When a person is suffering from adrenal fatigue, the adrenal glands are unable to produce enough cortisol and other major hormones that manage these and other functions sufficiently. Several external factors are considered which causes adrenal fatigue, but nothing comes even close to an unbalanced and unhealthy diet. Because the function of adrenal glands works in close conjunction with the digestive system, the unhealthy gut has the biggest impact on its working.
Therefore, to better understand the effect of an unhealthy diet on the adrenal glands, we must need to be fairly acquainted with what kinds of foods are harmful to the gut and the adrenal glands. Additionally, what are the specific dietary properties which cause harm to which section and functionality of the adrenal glands are also important to understand here. So, let us talk about this in detail in the following chapter.
What Foods and Ingredients are Harmful to Adrenal Glands?
In this chapter, we will assess the kinds of food and dietary properties that will prove to be harmful and hazardous for the adrenal glands and the digestive system in general. We will also discuss the timing of eating as well since it is a very important factor when it comes to a healthy gut and adrenal glands comparatively. So, right from the onset, let us first be very clear on what kinds of foods and dietary properties you should avoid permanently to keep your adrenal glands healthy and fine:
White Flour and Sugar Items – foods made by processed sugar and white flour are all a certain no, both for the gut and adrenal glands. It is indeed quite ironic that when a person is suffering from adrenal fatigue, foods made from these dietary properties are the ones that he/she will crave for the most. Food products made of refined sugar and white flour rapidly sucks up vitamins and minerals in an already depleted body. This disruption affects the body’s metabolism which in turn affects the blood sugar levels and puts a strain on the adrenal glands which keep on secreting cortisol to counter the effect.
Fast and Junk Foods – another category of foods that is all too problematic for the gut and the adrenal glands. Fast and junk foods belong to a category that is made up of excessive refined sweet, white flour, and hydrogenated fats; a trio of complete devastation for the digestive system, and the adrenal glands. On top of these, fast foods have additional concerns on little to no nutritional value, preservatives, artificial flavors, and colors, all of which can cause serious long-time health problems in the long run. They put immense strain on the gut and the adrenal glands since they disrupt the digestive biochemistry, make you fat, and leaves you feeling heavy every time after consumption.
Caffeine – caffeine products and cold beverages are another threat to the optimal functioning of the adrenal glands. Drinks such as coffee and cola beverages over-stimulate the adrenal glands, leading the small organs to a state where they are just close to getting fatigued. The caffeine in some beverages and coffee puts pressure on the adrenal glands and force them to secrete cortisol in heavy amounts, which ultimately exhausts the adrenal glands. Becoming addicted to caffeine and unwarranted sipping of coffee and other beverages every day will lead straight to adrenal fatigue.
Hydrogenated Fats – also known as chemically-processed foods, these dietary items are intentionally altered on a chemical level mostly to keep them solid and eatable for long. Food items that we usually get from departmental stores; margarine, peanut butter, canned veggies, and oils are just some of the best examples. All these foods made from adulterated fats are detrimental to the adrenal glands and the digestive system as well. The altered chemical state of the commercially processed foods destroys their nutrients and makes extremely harmful for the gut, which in turn affects the working of adrenal glands.
Deep-Fried Foods – heavily fried foods are also another cause of worry for the adrenal glands and the digestive system in general. The reason is that deep-fried foods are also a by-product of hydrogenated fats which becomes rancid and toxic after being heated above a certain temperature. This kind of diet is in confrontation with our digestive system and the health of the adrenal glands. They will generate the same effect which chemically-processed foods incur on the adrenal glands.
Addictive Food Ingredients – there are some certain types of foods that we continue to crave, and continuous consumption of these foods – albeit unhealthy – can put a strain on the adrenal glands and the gut. The reason for becoming addicted to certain types of foods can range from hypoglycemia to food sensitivities. So, if you cannot live without your fill of red meat, processed foods, or certain beverages, you should give a thought or two about your gut and the adrenal glands first.
Sensitivity or Allergic Foods – foods that are known to cause food sensitivities or allergies should be avoided right away. People often misunderstood this condition unless a visible reaction emerges, for example, hives. Foods that can cause allergies or sensitivities will disrupt the nominal working of the gut and adrenal glands, which results in a hormonal imbalance for the latter.
(Information provided by Dr. James L. Wilson’s AdrenalFatigue.org)
So, these foods and dietary properties that we have mentioned above are all a direct contributor to the adrenal fatigue and digestive system problems. Regular consumption of these foods and wrong dietary habits will leave your gut and adrenal glands severely exhausted and devastated. The worsening of adrenal fatigue and the gut system will bring forth several health issues for a person, so it is recommended to avoid these foods and dietary properties at all costs – with or without adrenal fatigue syndrome.
But what happens when you find out that you are suffering from adrenal fatigue and you didn’t even know that before? What foods and dietary habits you should adopt right away to immediately counter the developing condition of adrenal fatigue? In this regard, a sufferer from adrenal fatigue syndrome has his/her salvation in the Adrenal Fatigue Diet (AFD). Apart from this, there are certified adrenal health supplements providing another value-added help as they double the speed of recovery from adrenal fatigue.
So, in the following paragraphs we will be discussing the AFD, what are its benefits, and how it will heal you from adrenal fatigue syndrome. Additionally, we will also talk about the important aspect of eating time and how they affect your gut, adrenal glands, and the overall health in general.
What is an Adrenal Fatigue Diet (AFD)?
Adrenal Fatigue Diet, or AFD, is a diet that consists of foods designed to improvise stress levels and lower the strain on the adrenal glands. Likewise, it also positively impacts the gut system. There are some fundamental benefits of consuming an AFD diet as follows:
- Improvisation of blood pressure
- Improvisation of stress levels (direct optimization of cortisol)
- Increasing healthy nutrients in the body
- Healing and improvisation of the adrenal glands
To sum a huge detail shortly and concretely, the AFD is mainly composed of foods that are packed with the following nutritional qualities:
- Whole grains
(Information provided by Healthline)
With these nutritional qualities at work, the gut and the adrenal glands will feel rejuvenation and reverts to their normal state from the one of disruption. To speed up the recovery process during adrenal fatigue, many certified chiropractors also recommend taking specialized adrenal fatigue supplements. These supplements, while having the main nutritional qualities described above, offers additional protection and healing factor by including the distinctive effect of natural herbs.
By the end of the day, the main goal of the combined AFD and adrenal health supplement is to increase the energy levels enough so that your body is not forced to burn the stored energy within, putting pressure on the adrenal glands. The AFD and the supplements will require another important asset to have their effect last long – healthy lifestyle habits. Without evolving your lifestyle into a healthy routine and tasks, you will not ever be able to successfully defeat either adrenal fatigue or any other health issues in general.
So, let us now detail out the foods included in the AFD and how they can be beneficial to a sufferer of adrenal fatigue – the ideal adrenal fatigue diet that is!
What Foods and Ingredients are Good for Adrenal Glands?
In the following paragraphs, we will be discussing and highlighting you about some of the highly beneficial foods and diet for adrenal fatigue. And not only this diet will heal your adrenal glands, but it will prove super-beneficial for your overall health as well. The foods and dietary nutrition’s which will be discussed here have one thing in common with all other scientifically-approved diets – they are highly balanced in nutritional capabilities. So, without a further due, let us read about the best diet for adrenal glands.
Carbohydrates – due to being a diverse class of foods, carbohydrates are often mistaken as an unhealthy diet. However, this is something far from being true. Carbohydrates form the fundamental group of dietary requirements, especially when it is divided into three principal categories: naturally sweet, starch, and non-starchy foods. These are mainly concentrated from vegetables, fruits, nuts, and grains, all of them being extremely healthy when consumed unrefined. Foods such as eggs, milk, nuts, whole grains, root, and leafy vegetables are all examples of a quality diet for adrenal glands and the overall body. They provide sustained energy to the body’s metabolism, which means the body can utilize their energy for a longer duration, putting little weight on the inner mechanism to overwork to get required energy levels. The best way to consume vegetables and whole grains from this category is to keep their natural sanctity intact by just boiling them raw.
Unrefined Fats & Oils – despite being regarded as not so healthier a category of foods, some types of fats and oils do good for the adrenal glands, especially if they are unrefined and not chemically altered. Adrenal glands require a certain amount of healthy cholesterol to make androgenic steroid hormones. These hormones produce and manage adrenaline activity in the body, our “Fight or Flight” response to be exact. Now, not all fats and oils are healthy, especially the saturated ones, but the monosaturated ones are ideal in this case. These fats and oils come from such organic means like coconuts, palm, cocoa butter, peanuts, avocado, sunflower, sesame, olives, and safflower. Oils made from these organic sources withstands heat and does not become toxic and rancid. The ideal way to use them for the good of adrenal glands is to cook your food in them and use these oils only as needed and avoid reusing once used.
Proteins – perhaps the most important diet of them all, foods containing high amounts of proteins is extremely essential for the health and recovery of adrenal glands – in case of adrenal fatigue. Foods that are rich in protein digests easily and provides more nutritional value as compared to several other types of foods. Proteins obtained specifically from eggs, fish, lightly cooked meat, unrefined dairy products, and plants are some of the best dietary properties for adrenal glands. Proteins obtained from vegetable sources such as legumes, whole grains, seeds, and nuts are also worthwhile. However, the rule is to eat all these foods as much raw as possible.
Omega 3 & 6 Fatty Acids – the two types of fatty acids are highly essential for your health, and the health of your gut and adrenal glands as well. The richest sources of obtaining both fatty acids are certain seeds and nuts. These nuts and seeds are to be taken in their raw form and that when they will keep your gut and adrenal glands healthier. Following is the list of both nuts and seed containing omega 3 and 6 fatty acids in abundance:
- Brazil Nuts
So, utilizing these seeds and nuts will result in better overall health for the adrenal glands, gut, and the entire bodily functions.
Vegetables – the final category of foods that are regarded as one of the main components of AFD are vegetables. Vegetables are a powerful pack of nutrients that provides more than the demanded needs of your body’s health. Specifically speaking as a diet for adrenal fatigue, vegetables that are organically rich in colors (e. g. orange, red, dark green, purple, yellow) are the finest ones. Raw and colorful vegetables not only provide the much-needed carbohydrates and proteins, but they additionally offer the combined power of antioxidants, vitamins, minerals, and enough fibers. A person, whether suffering from adrenal fatigue or not, should eat at least 6-8 servings of a variety of vegetables in a platter.
The Meal Timings
Another most important factor, which is often overlooked, is the consideration of eating times throughout the day. Various studies have proven that meal timing strategies have a powerful impact on health and help maintain a healthy weight, as well as curbing unwanted cravings for food and maintaining healthy calorie levels (source: ScienceDaily).
In today’s fast-paced life, individuals prefer snacks-on-the-go rather than a proper sitting meal. According to a scientific study published by the American Heart Association (AHA):
“In the early 1970s meals made up 82% of adult calorie intake and snacks contributed 18%. Fast-forward to today, and meals make up 77% of calories while snacks contribute 23%.”
So, to stay healthy and put little strain on your adrenal glands and the gut, you must follow a systematic meal timing approach as well as ensuring to consume only those foods which provide nutritional values rather than curb the cravings. Here is the ideal formula of the best times to eat your meal:
Breakfast – it should be taken within the 2 hours after you woke up (or early as possible). People who skip breakfast are more prone to obesity, which ultimately leads to disruptions in the adrenal and digestive systems. Foods such as whole grains, oatmeal, milk, fruit juice, or unrefined dairy products are the best for breakfast.
Lunch – it is recommended that the lunch should be taken between midday to late afternoon. The recommended calorie intake from the lunch had to be at least 210 calories per plate. Foods that are ideal for lunch can be fruits, whole grains, raw vegetables, and protein-containing items.
Dinner – the ideal timing for dinner is between mid-evening to late evening. Because there will be rest or sleep time afterward, the dinner should always be light and more nutritional in its effect. Foods composed of green vegetables, lean proteins, and whole grains are an ideal recipe for dinner.
So, this was our detailed narrative on the best diet for adrenal fatigue and how you can prevent the condition in the first place, as well as healing other major functions of your body. Remember, adrenal fatigue is not a life-threatening condition unless you choose to be careful in what you eat and how balanced you are in your lifestyle habits. By following guidelines strictly, your adrenal glands will always stay in good shape as well as your overall bodily functions, and you can be able to live your life to its fullest potential easily.