OVERVIEW

Good nutritional choices are key for maintaining good health and good energy, and the right nutritional choices can help sad, tired adrenals bounce back. Cortisol, one of the main adrenal hormones, has many different roles in the body, including regulating immune function, assisting detoxification, and regulating blood sugar. Where insulin does more of the minute-by-minute regulation of blood sugar, cortisol plays more of a role in the longer-term control and balance.

There are a few key points in nutrition for adrenal health:

1.  Eat every 2-3 hours.  The longer you go in between meals and snacks, the harder cortisol has to work to keep blood sugar balanced.

2.  Eat high quality, lean proteins. Proteins are more stabilizing and are easier on the adrenals.

3.  Eat organic, unprocessed foods.  Since cortisol plays a role in regulating detoxification, reducing toxins coming into the body relieves extra strain on those systems.

4.  Avoid excess caffeine.  I’m not completely anti-caffeine, the problem comes when caffeine is depended on just to get through the day.

Below are some of the best food choices for those with adrenal fatigue.

Free Range Chicken

One of the key points in nutrition for adrenal health is eating high quality, lean proteins. Sugars and carbohydrates bounce blood sugar around more than proteins. Proteins are more stabilizing and are easier on the adrenals. Proteins also promote the release of glucagon, which is insulin’s opposing hormone. Glucagon further promotes blood sugar control (and weight loss), so that is a double bonus. The snacks and meals don’t have to be all protein, just make sure there is some protein every time you eat. Chicken is a good source of protein. Eat every 2-3 hours. The longer you go in between meals and snacks, the harder cortisol has to work to keep blood sugar balanced. You do not have to eat large amounts of food each time, but the consistency of caloric intake is what makes the difference.

Dr. Nicola McFadzean Ducharme

Dr. Nicola McFadzean Ducharme

Naturopathic Doctor

AUTHOR of The Lyme Diet

San Diego, California

Free Range Eggs

One of the key points in nutrition for adrenal health is eating high quality, lean proteins. Sugars and carbohydrates bounce blood sugar around more than proteins. Proteins are more stabilizing and are easier on the adrenals. Proteins also promote the release of glucagon, which is insulin’s opposing hormone. Glucagon further promotes blood sugar control (and weight loss), so that is a double bonus. The snacks and meals don’t have to be all protein, just make sure there is some protein every time you eat. Eggs are a good source of protein. Eat every 2-3 hours. The longer you go in between meals and snacks, the harder cortisol has to work to keep blood sugar balanced. You do not have to eat large amounts of food each time, but the consistency of caloric intake is what makes the difference.

Dr. Nicola McFadzean Ducharme

Dr. Nicola McFadzean Ducharme

Naturopathic Doctor

AUTHOR of The Lyme Diet

San Diego, California

Wild Salmon

One of the key points in nutrition for adrenal health is eating high quality, lean proteins. Sugars and carbohydrates bounce blood sugar around more than proteins. Proteins are more stabilizing and are easier on the adrenals. Proteins also promote the release of glucagon, which is insulin’s opposing hormone. Glucagon further promotes blood sugar control (and weight loss), so that is a double bonus. The snacks and meals don’t have to be all protein, just make sure there is some protein every time you eat. Wild salmon is a good source of protein. Eat every 2-3 hours. The longer you go in between meals and snacks, the harder cortisol has to work to keep blood sugar balanced. You do not have to eat large amounts of food each time, but the consistency of caloric intake is what makes the difference.

Dr. Nicola McFadzean Ducharme

Dr. Nicola McFadzean Ducharme

Naturopathic Doctor

AUTHOR of The Lyme Diet

San Diego, California

Cook + Cure - The Health App Tailored to You
Cook + Cure - The Health App Tailored to You

The health app tailored to you

Find more foods, remedies, recipes, and lifestyle practices recommended by experts to help with adrenal fatigue and much more. We’re all different. Find information tailored to your unique combination of health problems, goals + diet preferences.

Cook + Cure - The Health App Tailored to You

Ashwagandha

Ashwagandha is a calming adaptogenic tonic to the nervous and immune systems. It strengthens an exhausted nervous system by helping it relax whilst also energising the body and mind by nourishing the adrenal glands and the entire Hypothalamic Pituitary Thyroid Adrenal axis (HPTA).

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Ginseng

Red Ginseng is a valuable adaptogenic tonic for the adrenal glandssupporting efficient energy production whilst also protecting against exhaustion. It acts specifically upon the Hypothalamic-Pituitary-Adrenal (HPA) axis and the balanced production of stress and reproductive hormones. Adaptogens improve overall wellbeing, increase energy, increase inner strength, improve libido, balance the stress response, improve blood sugar levels, optimise protein synthesis, reduce inflammatory cortisol levels and optimise the function of all of your organs. Adapting to life in temperatures below -20°C, Ginseng helps us adapt to prolonged stress.

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Licorice

Licorice has a positive effect on the kidneys and nerves. It is indicated in nervous exhaustion as licorice is a strong adrenal tonic giving enduring energy.

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Tulsi

Holy Basil/Tulsi, Occinium sanctum, creates clarity and clears mental fog, dispelling the blues. It will awaken the mind whilst also relaxing the nervous system, allowing time for the restoration of adrenal glands that have become exhausted by trauma, depression or anxiety. It modulates the stress response and increases adaptive energy.Its light aromatic scent is wonderful for lifting the spirits and alleviating depression. It is packed with essential oils that help to open the lungs, remove grief and relax tension. It is very useful for tension headaches and nervous digestion.

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