With the progress of nutritional studies and research, more and more varieties of diets are coming up into the foreground. The Adrenal Fatigue Diet is one of them. With so much going around, it is not surprising that people find it quite tough to understand which diet to incline towards.
Adrenal fatigue diet is gaining a fast growth, in terms of the lack of side effects it brings forth and how well planned the diet is. The best part of this is the fact that the diet works with the process of elimination of certain foods from the diet. It is very accessible, in terms of you getting the foods for the same.
By the end of this article, you will have a fair share of knowledge about everything concerning the adrenal fatigue diet plan and the recipes that you can whip up for a healthy diet.
What Is The Adrenal Fatigue?
Before we discuss about what adrenal fatigue is, it is important we discuss about the adrenal glands.
Adrenal glands, also known as the suprarenal glands, are the endocrine glands which are responsible for the production of a varying number of hormones like adrenaline as well as the steroids aldosterone and the stress hormone, cortisol.
It is the outer cortex of the adrenal glands which are responsible for the production of cortisol. That being said, so, what is adrenal fatigue?
Adrenal fatigue is a condition which reflects the insufficiency of the adrenal glands in producing enough cortisol to regulate conditions relating to chronic stress.
The adrenal gland, as mentioned before, is responsible for the production of the stress hormone. If there is a constant string of stress, chances are that the released cortisol from the adrenal glands will end up responding differently with the immune system as well as the altered blood pressure levels in the body.
If you are suffering from chronic stress, chances are that your adrenal glands won’t be there to suffice the condition with the production of cortisol, thus the inefficiency.
Some of the common symptoms to diagnose this condition include:
- Nervousness and fidgety behaviour
- Chronic fatigue
- Unregulated blood pressure
- Weight loss
- Body aches
- Issues with digestion
- Hair loss
- Brain fog
- Decreased libido
- Insomnia or affected sleeping patterns
Even though the condition is still not clear and requires more studies and research, majority of the doctors do believe that the clinical explanation behind the condition of adrenal fatigue has to be the condition of chronic stress along with the adrenal inefficiency.
What Is The Adrenal Fatigue Diet?
Coming on to discussing about the adrenal fatigue diet, it is mainly a diet which contains foods that won’t further impose negative bouts of stress on the adrenal glands.
It is predominantly a very balanced diet with the necessary nutrition to help ensure that one gets the much needed nutrition but at the same time is able to handle and manage the overall prospect of the chronic stress imposed on the adrenal glands.
Adhering to the adrenal fatigue diet plan has been found to come a lot in handy by improving the following prospects of the body:
- Proper functionality of the adrenal glands
- Preventing hypertension
- Helping with stress management
- Boosting the body with the necessary nutrition
The diet plan is still under a lot of research and scrutiny and does require a number of further detailing to help ascertain it as the best for handling the adrenal fatigue. The primary objective under this diet is to predominantly help in ensuring that the body gets enough nutrition with each sitting so it doesn’t necessarily have to rely on the stored nutrients in the body.
It is believed to help promote a healthier lifestyle which is nothing but an added bonus altogether.
What Are Some Of The Possible Caused Behind Adrenal Fatigue?
When it comes to explaining about the possible causes behind the condition of adrenal fatigue diet, the possibilities are quite extensive in this.
Any kind of structural anomaly with the adrenal glands does the potential to cause issues with its functions.
Often times, these are what end up making you feel the symptoms that you do feel with the condition of the adrenal fatigue.
Let us take a look at some of the possible causes, shall we?
- Adrenal tumours
- Addison’s disease
- Congenital adrenal hyperplasia
- X-linked Adrenoleukodystrophy
- Cushing’s disease
Foods To Eat And Avoid With Adrenal Fatigue Diet
When it comes down to discussing the foods that one should eat and avoid the adrenal fatigue treatment diet, we are in for a ride.
Often times, we are so stuck up with an unhealthy diet that we fail to consume foods that nourish adrenal glands and end up affecting the body negatively.
If you are here struggling with the thought of having an overall good well being, it is important to ensure that you keep a close eye out on the food that you are consuming.
In order to help you further with the ways to reverse adrenal fatigue with food, we are going to list down the foods that can come in handy and the ones that you need to avoid at all costs.
|Foods to eat||Foods to avoid|
|Organic meat||Refined flour|
|Organ meat like liver etc.||Fried Food|
|Low sugar fruits||Carbonated drinks|
|Sprouted grains||Junk food|
|Nuts and seeds||Artificial sweeteners|
|Organic Dairy products||Dried fruits|
|Healthy fats from olive oil, coconut oil etc.||Genetically modified foods|
Diet Plan for Adrenal Fatigue
With the basics and the important insights out of the way, the next thing in line to discuss is about the adrenal fatigue diet recipes that one can most definitely opt for.
It goes without saying that if you are struggling along with the condition of adrenal fatigue diet, it is important to ensure that you do take the time out to opt for the ways to increase cortisol with diet.
In here, we are going to help you out with some of the recipes and foods to eat on adrenal fatigue diet.
Adrenal Fatigue Diet Breakfast
Avocado Toasts With Fresh Veggies
Starting the day with a kick is important. If you skip through your breakfast, chances are that you are depriving your body off of some of the most important nutrients to get you going through the day.
The combination of the healthy fats from the avocados and the fresh vegetables help add in that zing of freshness and keeps you full and satisfied for the best day ahead.
- 1 avocado
- 3 slices of multigrain bread
- 1 sliced tomatoes
- ½ sliced cucumber
- ½ cup radish
- Salt and pepper (as per taste)
How to prepare?
- Start by lightly toasting the bread slices in the toaster or even on an open grill
- Score through the avocado and cut it in half and get rid of the seed
- Scoop out the flesh from inside and mash it in a bowl
- Add some salt and pepper to the mashed avocado
- Start by placing the toast slices on a plate
- Smear a good layer of the avocado on top
- Add the sliced tomatoes, cucumber and radish on each of the pieces
- Sprinkle some salt and pepper from top
- You are good to go
This makes for a very healthy, nutritious, delectable and filling breakfast. You can increase or decrease the slices of bread depending on how much you eat on a daily basis. You do get your source of healthy fats, the vitamins and minerals from the veggies and the salt and pepper balance the taste out.
Adrenal Fatigue Diet Lunch
Fish And Roasted Veggies
Now, coming on to the next meal of the day, which is the lunch. If you have been looking around for adrenal fatigue diet recipes that keep your taste buds happy too, this lunch is a public favourite.
The essential omega-3 fatty acids from the fish and the beneficial nutrients from the healthy roasted veggies just add to the whole health prospect of this lunch. Additionally, it is easy to prep and cook and can even be meal prepped for you to eat it through the week.
- 1 carrot cut into chunks
- 1 celery cut into chunks
- 1 sweet potato cut into chunks
- 1 potato cut into chunks
- A few snap beans whole
- 1 fillet of fatty fish (salmon etc)
- Olive Oil as per requirement
- Salt and pepper according to taste
How to prepare?
For the roast vegetables
- Start by prepping the veggies
- In a big bowl, add all the cut vegetable and add some salt and pepper and olive oil
- Mix everything so the oil and seasoning is dispersed well
- Lay the vegetables down on a baking tray and splay it out
- Roast the vegetables in the oven for 10-15 minutes in the oven
For the fish
- Start by adding some salt and pepper to both the sides of the fish
- In a grill pan, add 1-2 tbsp of olive oil
- Place the fish skin down on the pan
- Leave it to cook for 2-3 minutes on one side
- Flip once one side is done and then cook the other side for another 2 minutes
- Take it out of the pan and rest it for 5-10 minutes
Plate the dish by laying the fish on a bed of the roasted veggies. If you have any healthy dressing at hand, throw in some of it and you are good to go with your lunch. It is very important to look out for the portion that you are eating in this and don’t go too ham with the same. Don’t overeat and rather focus on getting the necessary nutrients.
Adrenal Fatigue Diet Evening Snacks
When it comes down to the evening snacks, or snacks in general under the adrenal fatigue diet, it is best suggested to not go too berserk over the same. You can find that a number of foods that nourish adrenal glands itself can be eaten as a snack.
Some of the best snack ideas for the adrenal fatigue treatment diet include:
- Nuts and seeds
- Low sugar fruits
- Boiled eggs
Adrenal Fatigue Dinner Recipe
Garden Salad With Boiled Eggs And Apples
With such a heavy day with breakfast and lunch, the best way to end the day is with a light yet nutritious and delectable dinner to get yourself a good night’s sleep. If you have been struggling to think of what to eat or have been just eating the leftovers, it is time to change that for good.
In order to get your adrenal fatigue diet in check and going, it is important that you supplement your body with the much needed nutrition.
- Fresh iceberg lettuce
- ½ cup toasted multigrain bread croutons
- ½ cup tomatoes cut in chunks
- ½ cup radish sliced
- 2-3 sliced olives
- ½ sliced green apple
- Olive oil for dressing
- 1 boiled egg sliced
- Lemon juice
- Salt and pepper as per taste
How to prepare?
- In a big bowl, add the hand torn lettuce leaves
- To that, add the cut veggies and the olives
- Add some olive oil and lemon juice for dressing
- Add the salt and pepper according to taste
- Mix everything to make the dressing coat everything well
- Plate it on a separate bowl
- Top it off with some croutons and boiled egg slices
- Adjust the salt and pepper according to your taste
This adds a zing to the meal at the end of the day. The freshness and the crunch from the veggies and the necessary healthy fats and proteins from the olive oil and the eggs further make it a very wholesome meal. If you have been seeking good and healthy options for your dinner for the adrenal fatigue diet, we hope this comes in handy.
Can Lifestyle Changes Further Help Better The Results?
We often think that maintaining a diet is enough to get rid of any kind of health condition we are suffering with. While the same does hold true to an extent, it is simultaneously also important to ensure that you follow a healthy lifestyle along with the same as well.
The combination of the diet along with the lifestyle changes can definitely help increase cortisol levels and ward off the problems associated with adrenal fatigue.
Some of the lifestyle changes that one can make include:
- Indulge in some exercises at least 4 times a week
- Taking the stairs instead of the lift
- Indulge signing up to a laughing club to tame the stress
- Get adequate sleep of 7-9 hours every day
- Meditation and practicing a very mindful life
If you have been experiencing fatigue, chances are that there could very well be a number of factors influencing the condition. The adrenal fatigue diet is still in the works in terms of research and further studies. Given that it doesn’t include any kind of extreme changes to your diet and the lifestyle, there is nothing wrong in going out of your way to indulge in getting a good hank of it.