Adrenal fatigue is estimated to affect around 80% of people in the world! Chronic stress and lifestyle affects the body’s ability to recuperate from physical, mental or emotional stress.
Whether for a short time or a chronic condition, most people will struggle with adrenal fatigue at some point in their life.
Do you sometimes have:
- Body aches
- Trouble concentrating
- Racing thoughts
- Moodiness and irritability
- Constant tiredness
- Feeling overwhelmed
- Hormone imbalance
- Cravings for sweet and salty foods
These symptoms can be indicative of a few different disorders, and are often overlooked by doctors, but more and more people are starting to realize that a combination of these could indicate the onset of adrenal fatigue, also known as adrenal insufficiency.
And if you have adrenal fatigue, it can also be a major cause of excess fat storage and low energy levels. So, let’s talk about exactly what your adrenal glands do and how you can heal adrenal fatigue in 3 simple steps.
1. Adrenal Fatigue Diet
In every case of adrenal recovery, diet is a huge factor. There are a number of foods that support adrenal function. They will help replenish your adrenal energy so your system can come back to full health. But first you must start by removing any hard-to-digest foods and any toxins or chemicals in your environment.
The idea is to remove anything that taxes your adrenals. Foods to avoid are:
- Caffeine: This can interfere with your sleep cycle and make it hard for your adrenals to recover. If you must drink coffee or a caffeinated beverage, then have a limited amount in the morning before noon.
- Sugar & sweeteners: Includes avoiding high fructose corn syrup and artificial sweetener as well. Avoid sugary foods, cereals, candy, sweets, etc. Be aware that sugar is an additive in many breads, condiments and dressings. Try to avoid as much extra sugar as possible. Use raw honey or stevia as an alternative.
- Processed and Microwaved foods: First of all the microwave has its own dangers, but additionally, most microwaveable foods have many preservatives and fillers that are hard to digest and wear out your body’s energy and digestion cycle. Try to buy food on the outer walls of your grocery store and prepare your own food whenever possible.
- Hydrogenated Oils: Vegetable oils like soybean, canola and corn oil are highly inflammatory which can lead to adrenal inflammation. Try to only use good fats such as coconut oil, olive oil, organic butter or ghee.
Next, you will want to add in nutrient dense foods that are easy to digest and have healing qualities. Some of the top superfoods for adrenal health include:
Coconut, Olives, Avocado, Sea Salt, Cruciferous vegetables, Fatty fish, Chicken and turkey, Nuts, Seeds, Kelp and seaweed, Celtic or Himalayan sea salt
2. Adrenal Fatigue Supplements
Another big key to overcoming adrenal fatigue is taking the right supplements. I always recommend eating the right foods to heal your body. However, due to soil depletion, many of the fruits and vegetables we eat do not have the same amount of nutrition that they did even 50 years ago. So, certain adrenal boosting nutrients are needed to get your adrenal function back up such as:
Ashwagandha, Holy basil, Fish oil (EPA/DHA), Magnesium, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D3, Zinc
Taking these supplements in their whole food form could greatly improve your symptoms of adrenal insufficiency.
3. Adrenal Fatigue Stress Reduction
The last and most important key to restoring your adrenal function is to treat your mind and manage your stress. Pay attention to your body!
- Rest when you feel tired as much as possible.
- Sleep 8-10 hours a night
- Laugh and do something fun every day
- Minimize work and relational stress
- Eat on a regular food cycle and and reduce sugar and caffeine 6 Exercise (even moderate exercise and walking can help)
- Avoid negative people and self talk
- Take time for yourself (do something relaxing)
- Seek counsel or support for any traumatic experiences
Let’s talk about “self-talk” for a minute. Our body is made to heal. However, the words we say have a great impact on our body and our ability to heal. Regardless of what diet and supplements you take, your environment is one of the most important components.
So, be kind to yourself. Try to avoid saying negative things about yourself and others. It is important to choose to be around positive people and stay positive about yourself as well.
Dr. Sarah Ernst, D.C. is the founder of Prosperity Health. She is a cellular detoxification coach and chiropractor. She has obtained countless hours of training in cellular detoxification, functional endocrinology, and female hormone issues.