Healing Adrenal Fatigue Through a Healthy Diet: 11 Foods You Should Be Eating
Experts estimate that millions of Americans are struggling with adrenal fatigue (sometimes referred to as HPA-Axis Dysregulation or Dysfunction).
This condition can leave you feeling exhausted during the day and unable to fall asleep at night. You may also experience symptoms like hair loss, weight gain or loss, increased cravings, and difficulty recovering from illness.
If you’re struggling with the symptoms of adrenal fatigue, your diet could be playing a role. Listed below are 11 foods you should be eating regularly to help with healing adrenal fatigue.
Oysters are one of the world’s most often neglected superfoods.
They are loaded with zinc, for starters. You need a healthy balance between zinc and copper to ensure your neurotransmitters function properly. This balance can also help you adapt to stress more easily and be less prone to anxiety.
Oysters are a great source of vitamin D and vitamin B12 as well.
2. Organic Turkey
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.
Tryptophan is an amino acid that can help you to feel calmer and less stressed. This is because it’s a precursor to serotonin, a neurotransmitter that is necessary to balance mood and minimize feelings of anxiety.
3. Organ Meats
Most of us get our protein from muscle meats (chicken breasts, chicken thighs, turkey legs, flank steak, etc.). If you’re neglecting organ meats, though, you’re missing out on a lot of essential nutrients.
Organ meats, especially liver, are packed with vitamin B12, as well as other vitamins like zinc and vitamin D that your body needs to manage stress and function properly. They’re definitely a bit of an acquired taste. Their benefits are too numerous to ignore, though.
4. Leafy Greens
Make sure you’re consuming lots of leafy greens when working to heal from adrenal fatigue. Leafy green vegetables like spinach, kale, and Swiss chard contain healthy doses of magnesium.
Your body needs magnesium to carry out a variety of functions, and magnesium also plays a key role in helping you relax and manage stress in more effective ways. If you have trouble falling asleep at night, you may be deficient in this important mineral.
Asparagus is another good vegetable to include on your plate on a regular basis. Asparagus is rich in sulfur and contains folate, an essential B vitamin.
If you have low levels of folate, you may be prone to neurotransmitter issues. This, in turn, can lead to hormonal imbalances that exacerbate your adrenal fatigue symptoms.
In addition to consuming sufficient protein, you also need to make sure you’re consuming enough healthy fat to help your body heal.
Contrary to popular belief, a low-fat diet is not ideal for people dealing with hormonal issues like adrenal fatigue (it’s also not ideal for most people, period). Your body needs fat and cholesterol to produce hormones.
Avocados, which contain high levels of monounsaturated fats, are a great food to incorporate into your diet. They also contain lots of fiber, which can help your body detox and digest food more efficiently.
7. Coconut Oil
Another good fat source is coconut oil. Coconut oil contains medium-chain triglycerides, which can help with proper brain function. It’s also a very versatile food that you can incorporate in lots of different ways, from baking to roasting vegetables.
8. Wild-Caught Fish
Wild-caught fish, especially fatty ones like salmon and sardines, offer a lot of bang for your buck. In addition to being great protein sources, they’re also loaded with healthy omega-3 fatty acids, which can reduce inflammation and promote better brain health.
9. Sea Salt
Don’t skimp on the salt when you’re dealing with adrenal fatigue.
Many people who have adrenal fatigue experience electrolyte imbalances. This is due to a deficiency in the steroid hormone aldosterone.
Adding plenty of sea salt to your food will help to balance out your electrolytes and minimize some of your symptoms (especially those related to blood pressure).
10. Pumpkin Seeds
Pumpkin seeds are a good plant-based source of zinc, which, as you now know, is essential for healing adrenal fatigue and can also help to improve thyroid function. They also contain significant amounts of magnesium, B vitamins, and vitamin E.
11. Clarified Butter/Ghee
In addition to the other fat sources on this list, consider including some clarified butter (also known as ghee) into your diet on a regular basis. This is a good way to get in more healthy fats and cholesterol to help with hormone production.
Ghee is a better alternative to conventional dairy, too, which can contain pesticides and hormones that throw off our bodies’ natural balance.
Foods/Beverages to Avoid
There are plenty of foods that you can and should consume if you want to heal your adrenal fatigue. There are some that you ought to avoid at this time, though, including the following:
- Added sugar, which can increase inflammation and exacerbate adrenal fatigue symptoms
- White flour, which is quickly converted to sugar and can also increase inflammation
- Caffeine- and alcohol-containing beverages, which can increase cortisol production and make symptoms worse
- Gluten-containing grains, which can affect the permeability of the gut lining and make chronic health conditions worse (especially for those dealing with autoimmune diseases)
Steer clear of these foods and drinks as best you can. Instead, focus on all the things you get to eat to heal your body.
Start Healing Adrenal Fatigue Today
Now that you know more about the foods to enjoy and the foods to avoid, are you ready to start healing adrenal fatigue?
All of these foods are great options to incorporate alongside other treatment approaches to help you minimize your symptoms, balance your body, and start feeling your best. You may need additional support to get to the root of your condition and find long-term healing, though.
If you want to learn more about adrenal fatigue and how to manage it, we’re here for you at Thrive Wellness Center. Contact us today for more information on our services or to schedule an appointment for a consultation.