Adrenal Fatigue Diet Meal Plan And When To Eat
Eating for adrenal health starts with supporting your bodys natural cortisol cycle which in turn reduces the stress on your adrenals. The goal is to prevent most of the dramatic spikes in cortisol that are triggered when you go too long without eating. Over time, unstable or high cortisol levels can cause very unpleasant adrenal fatigue symptoms and alter your natural cortisol curve.
You Forgot About The Omega 3s
Weve known for a long time that omega 3 fatty acids are important for good health.
Studies have linked low omega 3 levels to chronic fatigue syndrome.
Most people can only name one good source of omega 3s off the top of their head – fish.
If you havent specifically tried to include vegan omega 3 sources into your diet, youre likely deficient.
Even some fake meats arent particularly healthy and shouldnt be a staple of your diet.
Take an honest look at how well youve actually been eating since the switch.
Unhealthy foods in general can affect both mental and physical energy levels, and there are plenty of unhealthy vegan foods readily available these days.
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, were here for you at Thrive Wellness Center. Contact us today for more information on our services or to schedule an appointment for a consultation.
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Essential Role Of Vegan Diet In Adrenal Fatigue
Your bodys NeuroEndoMetabolic stress response, which is governed by the Hypothalamic-Pituitary-Adrenal hormone is activated in response to stress and releases the hormone cortisol. Stress produces a negative impact on the body and causes a decrease in various other body functions. Even if it is for a short duration, a constant NEM due to ongoing stress could have a far-reaching effect on all organ systems.
Your adrenal glands, which are your bodys main cortisol producers, strive to keep up with the constant, elevated demand for cortisol. This could lead to a condition called adrenal fatigue. It goes through different phases and there can be a possible increase in symptoms that could potentially be debilitating.
One of your body systems that could potentially see a decline in efficiency and health due to stress, is a system called the Bioenergetics Circuit. Cortisol, insulin, and thyroid function are closely aligned in this circuit. High cortisol and low insulin levels increase blood sugar levels, which is a symptom of diabetes. Stress, therefore, puts pressure on the pancreas to increase insulin release. This may also lead to an increase in body weight.
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Learn How To Get Relief From The Consequence Of Constant Stress
If you always feel tense or anxious, your body remains in a constant state of heightened arousal. Constantly overproducing cortisol and adrenaline day after day because of ongoing stress, multitasking, skipping meals, excessive calorie restriction, insufficient carbohydrate intake, too much protein consumption, lack of sleep, or too much coffee will lead to adrenal gland burnout.
In this state, your adrenal glands simply cant keep up with the constant stimulation and outrageous demands for adrenaline and cortisol production, so they simply shut down. When your adrenal glands go on strike, cortisol and adrenaline levels plummet, which can result in many or all of the following symptoms:
- Chronic fatigue, lethargy, or difficulties getting up in the morning, even with sufficient sleep hours.
- Sleep difficulties.
In This Podcast Chris Will Cover:
- Why Chris Kresser thinks conventional medicine is destined to fail
- Paleo vs. Vegan which diet is best according to science?
- How much money is spent on treating chronic disease
- The myth of adrenal fatigue
- Why functional medicine is superior to conventional medicine
- Why many choose the conventional approach over the functional approach to healthcare
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The Main Challenge Functional Medicine Experiences Today
Ari Whitten: Yeah. I want to play devils advocate for a minute because Ill preface by saying that I completely agree with you, but I do think that there are a couple of big obstacles. One you just mentioned is kind of the powers that be in pharmaceutical companies and more interested in maintaining the status quo. They stand to lose billions of dollars, obviously, if the kind of practices that youre talking about become commonplace.
So, obviously, they dont want that to happen and the shareholders and those companies dont want that to happen. But also on an individual level, aside from any sort of big picture, corporate level corruption, or influence, we have just individuals and in this culture, a lot of people are resistant that they maybe dont want to change their diet and they dont want to go to the gym and workout with a personal trainer and they want to continue eating how theyre eating and they want to take a drug or maybe in the future there therell be some other advanced technology intervention that they can use that maybe provide some level of symptomatic relief in they say thats primitive to change my diet and start exercising. I just want to pop this pill every day and that helps me manage my blood sugar. And that sort of no effort, quick fix solution has a lot of appeals. So how do you, how do you overcome that level of obstacle on an individual level?
How I Healed Adrenal Fatigue With A High Fruit Vegan Diet Plan Adrenal Recovery
Adrenal fatigue affects many people and if you have significant health problems then you can easily fall into this category.
In truth, its a symptom of a much bigger health issue or issues happening within your body and there are many reasons why it can happen and these can include:
High-stress levels, thyroid problems, infections, deficiencies, poor dietary choices, and more
Personally, I went from being almost bedridden to reversing my adrenal fatigue and discovering a level of vitality that I would have never thought possible before.
In fact, after my recovery, I actually became a running enthusiast.
But, not only did I transform my health and so my life, but I also learned along the way what some of the worst things are that you can do for your health, including the health of your adrenals.
In this video, I go through what did and didnt work for me and why so much of what people believe is good for their health, including adrenal recovery, is just plain wrong.
Watch my video to discover all this and more.
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Three Stages Of Adrenal Fatigue
This condition may exhibit itself in three different phases. The first stage is triggered by a protracted stimulus to the adrenal glands, which can cause a spike in cortisol levels in the bloodstream. At this phase, the production of other critical hormones such as testosterone, progesterone and estrogen will be impaired. This eventually will throw off kilter the normal functions of your immune system and even your metabolic rate. The second stage of adrenal fatigue is characterized by a decrease in cortisol and DHEA levels. You may start to experience symptoms like depression, insomnia, anxiety, weight loss, recurrent infections, and impaired memory to mention a few. On the flipside, phase three of this condition occurs once the adrenal glands have become completely incapable of producing cortisol, while other hormonal imbalances may take place. Ultimately, you will start suffering from chronic fatigue, which can make you unable to execute day-to-day activities and work-related tasks.
15 Steps to Combat Adrenal Fatigue
1. IV Vitamin Therapy for Adrenal Fatigue
2. Eat Meal Within an Hour After Waking
Eat your first meal within an hour after you wake up in the morning, so that you do not allow your blood sugar levels to drop precipitously.
3. Skip Processed Foods
4. Say No to High Impact Exercise
5. Say Yes to Fresh Air
Fresh air and a walk in nature is also a great form of stress management and relief. Get out in nature. Take in slow deep breaths and relax.
Appropriate Level Of Exercise
Some people mistakenly believe that if they have adrenal issues, they shouldnt exercise at all.
Yet, exercise is a great tool to help you manage stress that can be causing your adrenal problems, assist your body in detoxification, improve your emotional state and sharpen your mental focus.
Brisk walking, yoga, dancing, jogging, swimming, cycling these are all great ways to exercise and keep your body moving.
Personally, when I go through more stressful stages in my life, I dont set myself high exercise goals and instead focus on some weight lifting, jogging, gentle cycling and walking.
At the same time, Ive also achieved great fitness results with the help of the right diet and lifestyle.
From hardly being able to get out of bed due to severe adrenal fatigue to becoming a marathon runner, a triathlete and competing in races its all happened for me on a fruit based lifestyle.
So dont underestimate the healing power of your body when you ensure that the right dietary, lifestyle, supplementation and other factors are in place.
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Black Bean Hemp Burgers
Hemp seeds are packed with healthy fats, amino acids, and vitamins and minerals. These little seeds also give you a boost of energy due to their high levels of magnesium, iron, zinc, and B-vitamins which help our immune system! These Black Bean Hemp Burgers are so perfect for lunch, dinner, snack, even breakfast.
The Pros Of A Vegan Diet
Lower Incidence of Obesity
Several studies indicate that people on a vegan diet tend to have fewer issues with their body weight. There may be a few possible reasons for that. Firstly, people opting for a vegan diet give the impression that they have a more mindful approach to what they eat on a daily basis. Therefore, they may tend to avoid calorie-rich food. Secondly, with reduced sugar and fat consumptions, people on a vegan diet do not have severe food cravings. This helps them to lose weight more easily than people who are on a calorie-restricted diet. Thirdly, plant-based food is considered to be of lower calories compared to meat products thereby helping the people on a vegan diet to naturally consume fewer calories even if they eat a lot more food.
Lower Cancer Risk
A diet rich in fruit and vegetables may reduce your chances of contracting cancer. Eating legumes regularly, for instance, might lower your risk of colorectal cancer, while people who eat at least seven portions of fruit and vegetables each day are shown to reduce their chances of contracting certain types of cancer.
Studies show that soy products, a staple with most vegans, protect against breast cancer while cutting out processed and cooked meat also helps protect against certain cancers. The fact that they do not partake in any dairy products may also slightly decrease their risk of prostate cancer.
High Nutrient Value
May Lower Blood Sugar Levels and Aid Kidney Function
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Soak And Sprout Foods
If you find that you feel really tired or bloated after eating a plant-based meal, then you might try soaking and sprouting your foods. Beans, nuts, seeds, and many grains can all be soaked before being cooked.
While it does take extra time to soak and sprout your foods, it can make all the difference in how your body digests those foods.
The Take Home Message
A compromised adrenal function will affect your stress levels and endurance in all aspects of your life, however a combination of adapting your diet, lifestyle and taking beneficial supplements can nourish these tiny but essential glands. In turn, they will thank you by increasing your endurance for years to come.
By Jonny Carter, BSc, MBANT, CNHC, Level 3 PT
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Baked Salmon And Garlic Spinach
This meal is great for lunch or for early dinner since it will keep you full for a long time. Salmon provides you with Omega 3 fatty acids and protein, while spinach gives you a boost of magnesium, iron, and fiber.
If you want to enrich the flavor of this delicious meal, you can add some lemon, garlic, and rosemary.
Get the full recipe here.
Avocado Bun Black Bean Burgers
Avocado is a great source of healthy fats and is a great energy booster as its an amazing source of omega-3s, which are essential for proper brain functions and our immune system. These Avocado Bun Black Bean Burgers are sandwiched in between two ripe avocado halves and then topped with salsa and salad greens.
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Adjust The Amount Of Protein You Consume
Start increasing the amount of protein you consume. Instead of 3-6 ounces of protein per meal, try consuming 7-9 ounces of protein per meal. Adrenal hormones break down muscle protein, so if your body is in a state of adrenal fatigue, you are breaking down muscle protein. You may need to replace that with protein by increasing the amount of protein you consume per meal.
Who Should Try The Adrenal Fatigue Diet
Everyone! Seriously. Whether you have adrenal fatigue or not, the adrenal fatigue diet is a healthy eating plan, says registered dietitian Maggie Michalczyk, R.D.N., founder of Once Upon A Pumpkin.
She explains: Veggies and whole grains are a good source of fiber, vitamins, and minerals, of which most of us are not getting enough. “Adding more of these foods to your plate will help boost your energy and improve digestion, whether you have adrenal fatigue or not,” she says.
Additionally, prioritizing high-quality protein can increase iron levels, which can combat symptoms of anemia and vitamin B12 deficiency, which can also make you tired, says Lisa Richards, C.N.C., nutritionist and founder of The Candida Diet. Plus, “healthy fats may reduce inflammation in the body, which is known to cause fatigue and many serious health conditions that aren’t adrenal fatigue,” she says. .
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What To Include In Your Diet To Support A Adrenal Health
- BREAKFAST! Its important is to make sure your blood sugar is regulated. So eating a good breakfast thats protein rich and/or good fats will do wonders.
Need some ideas for a protein rich breakfast? Try Purely Twins Breakfast Pizza
- Sea salt. I wrote about this here. Sea Salt can definitely help to feed the adrenal glands when they become depleted. Which they do if you are constantly burning them out. When you have any form of adrenal fatigue, your salt levels can become extremely low due to the reduction of aldosterone . So ya, weve been adding pink sea salt to everything!
- Foods that can support digestion and boost immunity That means high in Vitamin C, K, resistant starch, and probiotics.
- Good CARBS/Starch. This can be tricky. I think most people are told to avoid carbs at night, but for us, adding in resistant starch or starchy vegetables can really help with sleep and lower cortisol levels. That being said, its also important to pair those CARBS with GOOD fats in the form of EPA/DHA omegas. EPA and DHA may also have a positive effect on levels of cortisol as well as help fight inflammation.
Id pair Amies white bean portobella bowl with my rosemary orange zest salmon to make a healthy adrenal fighting dinner!
- And last but not least, foods that Support SLEEP. This might include natural herbs as well as foods rich in serotonin .
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Im Connecting With Real
For the past two years, in particular, my online community has become crowded while my real-life community has been lacking. A few months back, I decided that had to change.
We recently began attending a different church than the one we had been members of for over five years. The church we are now attending is much closer to our home. But it wasnt a move of convenience as much as a move to our own community.
Before, we were in a church family with members scattered all over a five-town suburban radiusand those in our town were in the minority. Now, we worship alongside those who live right down the street. We are looking forward to the community-building this will organically bring to our lives.
Real-life, face-t0-face community is a basic human needespecially for extroverts like me! Dr. Christianson even addresses this in his book:
Humans are social animals having no contact with others can be among the most traumatic experiences. Not only does isolation cause early death, but it also has been shown to lead to obesity. ~Dr. Alan Christianson, The Adrenal Reset Diet
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