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Supporting Your Adrenals with Diet and Lifestyle
Stress lies at the heart of a growing number of modern health challenges. While a limited amount of stress is desirable for stimulation and growth, if high stress is part of your everyday life – if you find yourself emotionally overwhelmed or physically exhausted on a daily basis – your health can become seriously compromised.
Stressful experiences prompt our adrenal glands to release a cocktail of hormones, including adrenaline and cortisol, that fuels our fight-or-flight response. This response can be the same whether the stressful event is life threatening or simply annoying. In fact, even enjoyable stimulating experiences, such as intense exercise, result in the same response in the body.
Normally, the stress response ceases when the perceived stress has passed. With chronic stress, however, the fight-or-flight response remains activated, resulting in the continuing production of stress hormones. Eventually, without periods of rest and recovery, chronic high stress levels may compromise the functioning of your adrenal glands.
Adrenal fatigue occurs when these glands become overworked by chronic stress and are no longer able to manufacture enough hormones for the body to function properly. In addition to managing stress, the adrenal glands produce other important hormones and hormone precursors. Thus, when adrenal fatigue sets in, a host of hormonal imbalances can occur.
Although adrenal fatigue is not a recognized diagnosis in allopathic medicine, many natural health practitioners have observed and treated it in their practices. In fact, it has been perceived to be the underlying condition behind a wide range of health issues, including:
- Constant fatigue
- Weight gain
- Loss of sex drive
- Anxiety
- Depression
- Irritability
- Body aches and pains
- Hair loss
- Sleep problems
- Inability to make decisions
- Difficulty waking up in the morning
- Impaired immune response
- Cravings for sugar and salt
Healthy eating for stress management
What you eat is critical to your ability to manage stress, and poor eating habits add to the toll it takes on your body. Rather than turning to processed and refined foods when under stress, aggravating an already vicious cycle, think of food as a medicine. Your goal is to normalize your stress response by balancing your blood sugar levels throughout the day and to provide your body with the nutrition it requires to self-regulate and heal.
Here are some tips on eating well in times of stress:
Skip the caffeine. Caffeine taxes the adrenal glands because it raises your stress hormone levels. Instead of coffee, consider starting your morning with a glass of water and a squeeze of organic lemon juice. If you must have a cup of coffee, drink it early in the day to minimize its impact on your sleep. If you can, switch to an organic Swiss Water Process decaffeinated coffee. This process is one of the more effective methods for removing caffeine, and it doesn’t use chemical solvents.
Pass up processed foods. Most processed food contains high quantities of sugar (which spikes insulin levels, causes inflammation, and forces your adrenals to work overtime) and rancid fats (which tax your liver and cause additional inflammation). Avoid foods that contain refined sugar, artificial sweeteners, and high-fructose corn syrup; refined starches (white breads, white rice, pasta, and cookies); and hydrogenated oils and heavily processed vegetable oils (corn, soy, cottonseed, and canola).
If a stressful situation prompts you to reach for a caffeinated drink or a sugary or starchy snack, resist the urge. The lift you experience will be followed by a crash that will tax your adrenal glands and leave you feeling depleted – and likely to make more poor food choices throughout the rest of the day.
Choose nutrient-dense foods. The foods found in an organic traditional diet will help to provide you with the nutrients your body needs to function optimally. Select nutritionally dense foods that are easy to digest. Bone broth is particularly good for healing the digestion.
Include protein in every meal. Protein is an important component of your cells, and it is needed to make enzymes, hormones, and other body chemicals. Choose high-quality protein such as grassfed beef and other meats; organic and pasture-raised poultry and eggs; wild, line-caught sustainable fish; and undenatured whey protein.
Use high-quality fats. Fats are a concentrated source of energy and serve as building blocks for cell membranes, myelin sheaths, and various hormones. They are important carriers for fat-soluble vitamins, and they slow the digestion and absorption of carbohydrates, so you can go longer without feeling hungry. Eat real butter or ghee from grassfed cows, unrefined coconut oil, extra-virgin olive oil, avocados, and raw nuts (soaked and dehydrated nuts are easiest to digest). Cook with coconut oil, avocado oil, or ghee, which have a high heat tolerance, and use olive oil to drizzle on cooked dishes or to dress salads.
Eat fermented foods. A healthy digestive tract affects every organ in your body and largely determines your ability to absorb and utilize nutrients. Aid digestion and boost your immune system by eating probiotic-rich fermented foods. Add daily servings of kefir, sauerkraut, kimchi, or kombucha to your diet. As an added bonus, they help reduce sugar cravings.
Drink raw milk. Organic, raw milk from grassfed cows provides naturally occurring enzymes that are destroyed by pasteurization. Rich in B vitamins and omega-3 fatty acids, raw milk can raise energy levels – which are easily depleted during times of stress – and keep you satiated.
Pick broccoli and leafy greens. These nonstarchy vegetables are nutrient dense, antioxidant rich, and high in fiber. They also contain folate, which promotes the synthesis of dopamine, one of the neurotransmitters that mediates feelings of pleasure. Buy organic vegetables and serve them steamed with grassfed butter and parmesan cheese or raw in salads.
Eat small, frequent, balanced meals. This can help prevent blood sugar spikes and dips. Insulin is secreted by the pancreas when blood sugar is too high, and cortisol is secreted by the adrenal glands when it gets too low. Thus, keeping blood sugar balanced gives the adrenals a chance to focus on other tasks.
The release of cortisol also follows our natural circadian rhythms. Cortisol begins to rise at 6 am, reaches a peak at around 8 am, and then generally declines throughout the day, reaching its lowest point at around midnight. Following these guidelines for meals and snacks can help you maintain stable blood sugar levels:
- Eat breakfast within an hour of waking or by 8 am. Breakfast is when you “break your fast” following a night of sleep to give your body the fuel it needs.
- Nibble on a small mid-morning snack around 9 or 10 am. This could be a handful of almonds or a few bites of another nutritionally dense food.
- Have lunch between 11 am and noon. Consider making this your main meal of the day. Eating your larger meals earlier in the day helps to normalize cortisol levels. Plus, people are generally more active – and thus burn more calories – during the day than in the evening.
- Enjoy a mid-afternoon snack. This is a particularly important time to eat something healthy, such as homemade trail mix or some vegetable sticks with hummus. Avoid the mid-afternoon blood sugar dip that can lead to poor food choices during and after dinner.
- Eat a small dinner no later than 7 pm. Consider having a lunch-sized portion of food at this time. You’ll find that by eating nutritionally dense foods throughout the day, you will be satisfied with smaller portions in the evening.
- Have a light snack an hour before bedtime.
Stay hydrated. To recover from adrenal fatigue, it is essential to stay properly hydrated. Dehydration can lead to increased production of cortisol and is often overlooked when we are stressed. Choose pure, high-quality water – and avoid fruit juice and sugary sodas, which further dehydrate the body. Drink water upon rising and between meals, and limit the amount you drink while eating. When you are properly hydrated, your urine will likely be a light straw or pale yellow color.
Switch from table salt to Himalayan or unrefined sea salt. Naturally occurring salts – such as Himalayan pink and unbleached, gray sea salt – are rich in trace minerals, which replenish electrolytes and help regulate water in our cells. This is particularly important if you become dehydrated. Avoid salty, processed foods and opt instead to season your meals with a high-quality salt.
Lifestyle tips to reduce stress
Supporting your body during times of stress is an important step toward healing. A healthy diet can give you the physical and mental fortitude to weather challenging life experiences and can help ground you in a routine that will lead to greater well-being. Here are some healthy lifestyle habits you can practice to support your adrenal glands:
Go to bed by 10 pm. Our ancestors slept and rose with the cycles of the sun, and many key biological processes are affected by our circadian rhythms. Sleep that takes place from 10 pm to 2 am is more restorative than that which occurs during other hours of the night or day.
Sleeping in a very dark room will increase your production of melatonin, the hormone that helps you fall and stay asleep. Invest in blackout curtains for your bedroom and remove or cover all light-emitting electronics when you sleep.
Aim for seven to nine hours of restorative sleep every night, if you are between the ages of 18 and 64. People age 65 and over generally need only seven to eight.
Walk regularly. Emotional and physical stress can be eased by the endorphins your body releases when you are exercising and breathing fresh air. Get 15 to 30 minutes of direct sunlight daily or, at least, go outdoors in the daytime. Take your shoes off and feel the earth beneath your feet. Walk barefoot. Direct contact with the earth reduces inflammation and provides many other health benefits from grounding. Practice gentle stretching to release built-up tension in your muscles.
Breathe. Most of us instinctively hold our breath and tighten our shoulders at the onset of a stressful situation. Becoming aware of your physical response to stress creates an opportunity for change. Deep breathing helps to elicit a physiological state of rest and relaxation, thus reducing stress levels.
At the first sign of stress, expand your diaphragm and take a big breath of air. Then, slowly breathe out. Repeat until the sensation of stress has lessened. At the same time, drop your shoulders away from your ears, then roll them backwards and forwards. Be mindful of when your shoulders begin to rise up again. Gently release them back down.
Remember that adrenal fatigue is the body’s response to prolonged stress. If you are experiencing its effects, the need to make lifestyle and diet changes may feel overwhelming. Be gentle with yourself. Take a breath and remember that baby steps can add up to major change over time.
Supplements for adrenal health
Unfortunately, even the best diet can’t always provide 100 percent of our essential nutrients. You can support your adrenal glands with targeted supplements that provide the nutrition you need to respond well to stress. While it’s wise to develop your supplementation program with the help of a healthcare professional, the following supplements may help you weather stressful circumstances and recover from the effects of chronic stress.
Multivitamin/mineral
Chronic stress exhausts the body’s nutrient stores rather quickly, and, in order to recover, it is crucial to restore those that have been depleted. Taking a good multivitamin/mineral is important when combating stress and healing your adrenals.
In order to get enough nutrients from your multi, you may need to take multiple capsules per day. It is best to divide these capsules between breakfast, lunch, and dinner to maintain consistent blood levels of nutrients. If you take them all at once, do so with a breakfast that includes some fat for better absorption of the fat-soluble vitamins A, D, E, and K.
Note that men and postmenopausal women do not typically require supplemental iron and should have their iron and ferritin levels checked before taking it.
Chronic stress exhausts the body’s nutrient stores rather quickly, and, in order to recover, it is crucial to restore those that have been depleted.
Vitamin C
Vitamin C is one of the most important vitamins for supporting your adrenal glands. It is essential for the manufacture of adrenal hormones, helps to regulate cortisol levels, and acts as an antioxidant and immune system stimulant. The more cortisol your adrenal glands make, the more vitamin C they use. In fact, before tests were available to measure adrenal steroid hormones, researchers used the amount of vitamin C in the blood as a predictor of adrenal function in animal research studies.
Bioflavonoids increase the effectiveness of vitamin C. Choose a supplement that mimics the way the vitamin occurs in nature – in a 2:1 ratio of ascorbic acid to bioflavonoids. Recommended dosages of vitamin C generally range from a minimum of 500 mg up to 2-4 grams daily. Since it is water soluble – you excrete what you don’t use – it is best taken several times during the day rather than in one big dose.
B Vitamins
B vitamins are critical to proper cell metabolism because they help the body convert dietary carbohydrates and fats into energy. In addition, the entire B complex is needed in small quantities throughout the adrenal cascade (the adrenal hormone production system), making them an important addition to an adrenal support protocol.
Since B vitamins are water soluble, you may wish to choose a B-complex supplement that can be taken in divided doses. Note that B12 is best utilized in sublingual form. In addition, consider supplementing with additional amounts of B5 and B6 if you are in the initial stages of recovery from adrenal fatigue.
B5 (pantothenic acid) helps convert glucose into energy and is needed in the production of cortisol. Taking pantothenic acid with vitamin C, vitamin E, and magnesium can help increase your energy level. A suggested dose is 100 to 500 mg with each meal.
B6 (pyridoxine) is involved in many biochemical pathways in the adrenal cascade and is a cofactor in the synthesis of serotonin. A typical dosage for those with adrenal fatigue is 50 mg daily. Some health professionals recommend P5P (pyridoxal 5’-phosphate), the active coenzyme form of B6.
Magnesium glycinate is generally the best form of the mineral to address chronic stress, as it is readily absorbed and usually well tolerated, has a calming effect, and promotes better sleep.
Vitamin E
Vitamin E is vital for neutralizing free radicals, which can slow down enzymatic reactions and cause oxidative damage to the adrenal glands. It consists of two main types of compounds, tocopherols and tocotrienols. While these two types seem to have synergistic effects, some research indicates they are best taken at least four hours apart from each other; for example, one type with breakfast and the other with dinner.
The phrase natural vitamin E on supplement bottles refers to the d form of tocopherols. While d-alpha-tocopherol is a natural form, consuming only the alpha isomer (without beta, gamma, or delta) is not recommended. Choose a supplement with mixed tocopherols, and avoid dl-alpha-tocopherol, which is synthetic. Tocotrienols also consist of alpha, beta, gamma, and delta isomers and are usually sold in a mixed tocotrienol formula.
The amount listed on the label of a vitamin E supplement generally refers to how much d-alpha-tocopherol the product contains. Many healthcare practitioners recommend 400 IU of vitamin E (plus mixed tocopherols) per day, with food. A commonly recommended dosage for tocotrienols is 100 mg per day.
Vitamin C enhances vitamin E’s effectiveness on a cellular level, so be sure to take vitamin C as well. Also, be aware that vitamin E acts as a blood thinner.
Magnesium
Magnesium supports hundreds of functions in the body – from nervous system and hormone regulation to the movement of muscle tissue. This mineral is also required for energy production and acts like a “spark plug for your adrenals,” making it an essential component of an adrenal support regimen. It is estimated that up to 75 percent of Americans are consuming a magnesium-deficient diet.
Magnesium glycinate is generally the best form of the mineral to address chronic stress, as it is readily absorbed and usually well tolerated, has a calming effect, and promotes better sleep. A frequently recommended dosage is 400-600 mg per day, taken in divided doses with food, along with a vitamin B6 or B-complex supplement to improve absorption. If you take magnesium once daily, taking it with your evening meal may be a good choice, due to the benefits of improved sleep and muscle relaxation. An Epsom salt bath is both relaxing and an excellent way to absorb magnesium.
Due to the possibility of adverse effects, people with kidney disease or neuromuscular disorders should talk to their doctors before taking magnesium supplements.
Trace minerals
Trace minerals are critical to your health, and many are lacking in the standard American diet. Three that are particularly important for adrenal function are zinc, chromium, and selenium. Although trace minerals are needed only in small amounts, the ratios between them are significant. For example, a proper zinc-copper ratio is vital to cellular health, and supplementing excessively with one can cause a functional deficiency in the other. Because of this, it is best to use a balanced trace mineral supplement or to work with your healthcare practitioner to determine the best regimen for you.
Fiber
Many people with adrenal dysfunction also experience mild constipation. When waste sits too long in the large intestine, toxins can be reabsorbed, thus increasing the body’s toxic load and placing an unnecessary burden on the adrenals. Increasing dietary fiber helps regulate bowel function, thus strengthening the adrenal glands. While there are many fiber supplements on the market, consider a natural plant-based source, such as psyllium or flax, that is rich in both soluble and insoluble fiber. Flaxseed is also a source of omega-3 fatty acids. When freshly ground, it has an appealing nutty flavor. Store it in the refrigerator and consume daily in shakes or on salads.
Herbs
The following herbs are adaptogens, which means that they help balance and restore physiological functions. They can assist our adrenal glands in responding more effectively to stress and increase the body’s ability to cope with – and recover from – its effects.
Herbs can be very powerful, so when using them, take the precautionary measure of starting with a low dose and increasing slowly. There are various herbal blends on the market specifically formulated to enhance adrenal health. The following individual herbs can also be helpful:
- Licorice (Glycyrrhiza glabra). The best-known herb for adrenal support, licorice root increases endurance, vitality, and energy. In fact, it is best taken early in the day so as not to disrupt sleep. Licorice contains glycyrrhizic acid, which helps to restore normal levels of cortisol by inhibiting its breakdown. Use non-deglycyrrhizinated licorice, which is available in the form of dried roots, extracts, tinctures, tablets, and tea. However, it is not advised – especially in high doses or as a single herb—if you have high blood pressure, edema, congestive heart failure, or low blood potassium. It is contraindicated during pregnancy and lactation.
- Ashwagandha (Withania somnifera). Also known as Indian ginseng, ashwagandha has a history of therapeutic use that dates back to 1000 BC. Used in Ayurvedic medicine as an adrenal support, ashwagandha root and leaf are useful for calming the mind, reducing inflammation, and lowering blood sugar levels.
- Holy basil, also known as tulsi (Ocimum tenuiflorum; synonym Ocimum sanctum). This herb is a member of the mint family and has been used in Ayurvedic medicine for centuries to counteract the effects of stress. It has antioxidant and anti-inflammatory properties as well. In India, tulsi tea is consumed more frequently than coffee.
- Rhodiola (Rhodiola rosea). A remedy for fatigue, poor attention span, and decreased memory, rhodiola has long been used in traditional medicine in Russia and Scandinavia. It is commonly used to increase capacity for mental work and to boost general strength and vitality. It should be taken early in the day so as not to prevent sleep.
- Eleuthero, also known as Siberian ginseng (Eleutherococcus senticosus). Eleuthero root can support and rejuvenate adrenal function and increase resistance to stress. It has antidepressant effects and can reduce anxiety, improve sleep, and induce a feeling of well-being. However, it may not be advisable for those with very high blood pressure.
Giving our bodies adaptogenic support along with the nutrients they need can improve our adrenal glands’ ability to respond to daily stressors. Along with a healthful diet, regular moderate exercise, and calming mindfulness practices, targeted supplements and medicinal herbs can help preserve healthy adrenal function. If you are one of the many people experiencing the challenging symptoms of adrenal fatigue, they can also assist in your recovery and help you regain your vitality.
About the Author
Carolyn Budd is a freelance writer whose interest in food as medicine grew from her experience as a caregiver to family members with health challenges. She holds a master’s degree in counseling psychology and enjoys building community by gathering friends and feeding them healthy food.
Suggested reading
Benson H. The Relaxation Response. New York, NY: Harper Collins Publishers; 2000.
Pick M. Foods for Adrenal Fatigue – Eating to Support Your Adrenal Glands. https://marcellepick.com/eating-support-adrenal-glands. Published April 4, 2017.
Ross J. The Diet Cure. New York, NY: Penguin Books; 1999.
Wilson J. Adrenal Fatigue: The 21st Century Stress Syndrome. Petaluma, CA: Smart Publications; 2001.
Published in the Price-Pottenger Journal of Health & Healing
Spring – Summer 2019 | Volume 43 Number 1
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