The adrenal glands are small glands located above the kidneys, hence their name. Despite the small size of these glands, they perform a very important function – produce hormones that a person cannot live without, including sex hormones, adrenaline, cortisol and aldosterone.
Chronic stress is already a part of our lives, with fatigue, malnutrition, exhaustion, mood swings and hormonal imbalances.
The estet-portal.com editorial will talk about nutrition for adrenal health and how to deal with adrenal fatigue.
What is adrenaline fatigue
Research has shown that chronically stressed people suffer from the tiny adrenal glands that help us deal with stress and also regulate other hormones. The adrenal glands themselves are the size of a walnut each and weigh 7-10 grams (together).
The adrenal glands also “do” the production of cortisol, which is activated in response to increased stress levels, signaling the body to go into "emergency mode".
Need to know, cortisol levels can only be elevated for a short time. If the level of cortisol is elevated for a long time, this leads to disruption of many body functions, including immune, digestive function, as well as problems with sleep and the ability to produce other vital hormones – estrogen, progesterone, testosterone and thyroid hormones.
This can lead to high blood pressure, blood sugar, belly fat, and inflammation. At this time, our health is at risk, mood is subject to changes, and there is also a decrease in sexual desire.
If the adrenal glands are stressed for a long time, their ability to produce cortisol decreases and instead they produce excess adrenaline, causing the person to become irritable, twitchy, weak and anxious.
Adrenaline fatigue is a cider that can eventually lead to low blood pressure, allergies, and just plain exhaustion.
These problems can be corrected by treating adrenal dysfunction. Along with reducing chronic stress, regulating our emotional responses to stressors, and changing our diet, we can combat adrenal fatigue.
Therefore, we offer you nutritional advice that will not only benefit your adrenal glands, but also increase your energy levels and improve your sleep.
The Right Eating Times for Adrenal Health
When we go without food for a long time, our adrenal glands work harder to produce more cortisol and adrenaline to keep the body functioning normally. If the blood sugar level is low for a long time, this leads to a stress reaction.
That's why it's important to know that our body needs energy even during sleep. Cortisol plays an important role in regulating the level of sugar in the body, so it is very important to eat healthy food and do it on time.
Cortisol levels fluctuate according to the human circadian rhythm: it starts to rise around 6 pm, reaches its highest point at 8 pm, and throughout the day, cortisol levels can rise and fall according to the needs of the body. At night, cortisol levels decrease, and the lowest level of this hormone is observed during sleep.
Therefore, to maintain hormonal balance, it is necessary:
- more food should be consumed at the beginning of the day;
- lighter meals in smaller quantities should be taken towards the end of the day;
- exercise also increases cortisol levels, so moderate activity is recommended in the treatment of adrenal fatigue;
- More intense exercise is recommended in the morning or late afternoon when cortisol levels are elevated.
Why don't you want to eat in the morning?
The old saying that breakfast – the most basic meal of the day, actually true. A nutritious breakfast that contains protein, consumed within an hour of getting up, helps to balance metabolism and keep cortisol levels normal throughout the day. However, it is very hard to “push” breakfast if you don't feel like eating at all, even though we know it's necessary.
This is why you don't feel like eating in the morning:
Corticotropin-releasing hormone (CRH) can suppress appetite by being rapidly released into the bloodstream in the morning.
Decreased liver function may accompany adrenal fatigue, which may also be the cause of lack of appetite in the morning.
:
Try to eat breakfast within an hour of getting up or by 8 am to restore blood sugar levels that are low after the night.- Have a healthy snack at 9 a.m.
- Try to eat between 11 am and noon to prevent your cortisol from dropping.
- Eat a healthy snack between 2 and 3 pm to smooth out the drop in cortisol that occurs around 3 to 4 pm. By the way, many people at this time feel inexplicable fatigue and drowsiness and, accordingly, reach for a cup of coffee or carbohydrate-rich foods, which is not recommended, as this negatively affects the hormonal balance.
- Try to have dinner between 5 and 6 pm, and lighter meals are best for dinner. At first, it will seem difficult and unusual, but your super-adaptive body will eventually get used to such dinners and even fall in love with them.
- An hour before bedtime, you can also have a snack with something light, but in no case is this “light” should not contain refined sugar. Cheeses and vegetables are perfect for this role.
- Food and Drinks for Adrenal Health
When a person has low blood sugar levels, they crave sweets. Unfortunately, if a person fights adrenal fatigue with cookies, candy, cola and/or coffee, the energy gained from such foods and drinks is not “long-lasting”.
What You Get: A spike in blood sugar followed by a similar spike in insulin levels that instantly suppresses that spike. And this is also stress for the body.
How stress affects adrenal health
Stress and exhaustion combined with hunger can interfere with our ability to make healthy decisions. If we don't realize how much caffeine and refined carbohydrates are in our bodies, we don't understand how this affects our hormones and how they work along with sleep patterns.
So what foods are good for the adrenal glands:
fresh, whole, natural, seasonal foods (i.e. strawberries – this is great if they are harvested in the garden in the summer, and not bought in the supermarket in the winter);- avoid preservatives, hormone supplements, artificial colors and chemicals;
- include lean protein foods in your diet that will reduce cravings for caffeine and refined sugar;
- try to always have a supply of ready-made snacks with you so that you can satisfy your hunger if necessary.
- When it comes to drinks, it's very simple: limit alcohol, caffeine and energy drinks as much as possible.
The Role of Salt in Adrenal Health
You'll be surprised, but your craving for salt during adrenaline fatigue should not be suppressed. In adrenal insufficiency, cravings for salty foods are associated with reduced levels of the steroid hormone aldosterone. This hormone helps the body maintain mineral metabolism and ionic balance, as well as regulate blood pressure.
When cortisol levels rise, aldosterone levels fall.
Like cortisol, aldosterone levels fluctuate throughout the day and are also affected by stress. Persistently low aldosterone levels can negatively impact fluid and salt balance, and sodium intake helps to restore this balance.
Nutrients for Adrenal Health
Vitamins, minerals and trace elements play an important role in maintaining and restoring the health of the adrenal glands, as well as in maintaining the entire endocrine system. The most important of these are:
vitamins C, E and B (especially pantothenic acid and B6) help regulate stress hormone levels;
- magnesium supplies energy to the adrenal glands;
- calcium and trace elements, including zinc, manganese, selenium and iodine, have a calming effect on the body.
- Special herbs – adaptogens that increase the body's resistance to stress.
And remember that food is food, but you still need to see a doctor. Constant fatigue can be a symptom of many diseases, not just adrenaline fatigue. Therefore, along with the care of the adrenal glands, it is necessary to pay due attention to other organs.
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