Today's fast-paced, technologically and consumer driven society with its many demands and pressures, can (and does) easily lead to chronic stress in our lives. This stress can strongly influence our mental and emotional state, our relationships, and (what I will be focusing on) our physical well-being. Common symptoms include overall exhaustion, a feeling of being emotionally void, unable to respond to stressful situations without feeling totally wiped out, dark circles under your eyes, very emotional or "on edge," weight gain around your waist, strong carbohydrate and sugar cravings, a slowed metabolism, insomnia, irritability, and more (LaValle, Cracking the Metabolic Code, p. 75). These symptoms occur because this chronic stress may have led to fatigue of our adrenal glands, which are the glands that control our reactions to stress, and interact with/effect many hormones in our body (including stress hormones such as cortisol). According to LaValle, PhD in his book Cracking the Metabolic Code, "the adrenal glands regulate stress, blood pressure, and blood mineral content through the secretion of various hormones" (75). Below, I have detailed three nutrients essential for managing adrenal stress/fatigue, including one macronutrient, micronutrient, and phytonutrient. It is important to note that if you are experiencing adrenal fatigue, your adrenals may be in one of many stages. Depending on the extent of the stress placed on them, If dietary changes are not helping, it may be necessary to work with a naturopath or holistic nutrition professional to seek further guidance in nourishing and supporting adrenal health.
MACRONUTRIENT: PROTEIN
While focusing on eating all quality macronutrients is very important (fat, protein, carbohydrates), protein is the building block of our cells. We need quality protein to keep our systems working properly and efficiently, and not putting undue stress on our adrenals. It is essential for building and rebuilding our cells, muscles, bones, ligaments, tendons, hair, eyes, nails, and other tissues. When we we do not eat sufficient protein (as many people do not), it puts stress on our bodies, and stress is exactly what we need to avoid when addressing adrenal fatigue. Some good sources of protein include: grass-fed organic beef and lamb, poultry, liver, eggs, whole dairy products (yogurt, raw cheese, whole milk) and (in some cases) quality protein powders. Next to animal products, legumes and whole grains have the next highest level of protein.
MICRONUTRIENTS: CALCIUM AND MAGNESIUM
According to LaValle, 75% of people in the US are deficient in magnesium. Nori Hudson of Radiant Vitality repeatedly states, "when in doubt....magnesium!" Calcium needs to always be in balance with magnesium, and both together are anti-stress minerals. Magnesium slows the release of epinephrine and norepinephrine from the adrenal medulla, and is therefore critical in balancing the sympathetic nervous system. It also aids in decreasing insulin resistance and stabilizing blood sugar, something crucial for adrenal health (LaValle, 87). Signs of magnesium deficiency include leg cramps, restlessness, insomnia, nervousness, constipation, anxiety, muscle weakness, and more.
PHYTONUTRIENT: LICORICE
Licorice is an amazing herb for adrenal support. It directly acts as an adaptogen for our cortisol levels, either rising or suppressing it as needed. Along with this, it is a wonderful anti-inflammatory agent and digestive aid. Dosage will depend on body weight, so work with a nutrition professional to determine your appropriate amount.
Here are some other suggestions of ways to change your overall diet for adrenal health. Remember, there are so many factors that go into supporting the adrenals, and these are just a few to consider! Feel free to contact me with further questions!
*Strive for at least 20 grams of protein at each meal, if not more.
*Try sautéing with either coconut oil, ghee, whole milk organic butter
*When using milk or yogurt, go for whole, organic. The nutrient value of whole dairy is much greater, and it will keep you satisfied for longer.
*When buying meat, it is so important to buy organic! The majority of the toxins we take into our bodies are through animal products. If you cannot buy organic, go for leaner cuts, as toxins are stored in fat.
*Incorporate 1-2 T ground flax seeds daily
*Incorporate 1000-5000 IU’s of cod liver oil daily
*Try sipping a cup or so of home-made chicken or mineral (veggie) broth. Add 1-2 tbsp miso paste as well for a delicious taste. This is a fantastic way to easily absorb minerals throughout the day and is very soothing/anti-inflammatory to the body and adrenals.
*Incorporate sauerkraut into your daily diet! Fermented foods such as this are great as they add probiotics and aid with digestion.
*Each day, try to include herbal teas and at least 60 oz of purified water (add lemon too for vitamin C!)
*Its also a great idea to include some natural chelators to your diet, which bind with toxins and remove them from the body. These include cilantro, chlorella, garlic, and milk thistle.
*It is also essential to plan your meals and snacks according to blood sugar regulation, in other words, don't let yourself get too hungry! Another post soon to come on this subject.
*Consider going gluten free. According to Marcelle Pick, NP, OB GYN, most women who have adrenal fatigue are also sensitive to gluten.
AND DONT FORGET THE IMPORTANCE OF DE-STRESSING, IF NOTHING MORE THAN TAKING TEN MINUTES PER DAY FOR DEEP BELLY BREATHING!
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