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SUPPORTING YOUR ADRENALS THROUGH A HEALTHY DIET

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Supporting Your Adrenals Through Healthy Diet and Supplementation


Objectives

  • To improve stress management.
  • To encourage the loss of excess weight.
  • To optimize nutrients for adrenal and thyroid hormone synthesis.
  • To reduce toxicants that may interfere with hormone metabolism.
  • To promote optimal detoxification of hormones.


What to eat and drink?

Eat good carbs, which are foods with low glycemic load (GL), so that you have long lasting energy and better brain power.

Regular protein intake is essential, especially foods that contain tyrosine, an essential amino acid for the production of hormones by your thyroid and adrenal glands. Good food sources are sesame, sunflower and pumpkin seeds, dairy products, fish and egg white.

Include Maca powder in your diet. This Peruvian root has long been used to support the body in times of stress, and can easily be added to smootthies and desserts and used in baking. Maca inhibits excess production of cortisol and reduce stress-related ulcers, as well as improve other markers of stress.

Make sure you consume a good balance of essential fatty acids (Omega 3 and 6) from oily fish, nuts, seeds and their cold-pressed oils. They optimize the utilization of thyroid and adrenal hormones.


For optimal adrenal and thyroid functions include in your diet the following minerals and vitamins:

Magnesium
Eat lightly cooked Swiss chard and spinach, kelp, squash, pumpkin seeds, steamed broccoli, halibut and other green vegetables, nuts and seeds.

Iodine
Good sources are sea fish, shellfish and seaweeds, eggs, meat and milk.

Iron
Most bioavailable from red meat, darker meat from poultry an oily fish, as well as eggs. Vegetarian iron is found in bean, pulses, dark green vegetables and dried fruit. It is better absorbed when eaten with Vitamin C rich foods.

Zinc
Eat lean cuts of beef, pork, venison and lamb, crab, poultry, seeds, sea vegetables and wholegrains.

Selenium
Found in brazil nuts, meat, poultry, fish and wholegrains.

B vitamins
They are cofactors in adrenal and thyroid hormone production; but specially B5 found in protein foods, nuts, seeds, wholegrains and leafy greens.

Vitamin C rich foods
Vitamin C is present in high concentration in the adrenal gland, and its deficiency is a significant stressor to the body. Good sources are salad greens, broccoli, bell peppers and fresh fruits, specially strawberries and citrus fruits.

Vitamin A
Good sources are eggs, dairy products and organic liver.

Consider supplementing these nutrients if your current diet lacks variety, is nutrient poor, and/or your stress levels are moderate to severe.


What NOT to eat and drink?

Adrenal stimulants such as sugars, refined carbohydrates, alcohol, and excessive levels of caffeinated drinks (tea, coffee, cola, pre-workouts) and foods (chocolate).

Cut out processed foods, especially those with added sugar and trans-hydrogenated or oxidized fats, as these can be inflammatory.

If non-fermented soy foods are to be eaten they are to be used occasionally, to add variety, rather than as a staple. Non-fermented soy products may disrupt thyroid function when eaten regularly.


Two-day Meal Plan to Support your Adrenals in Times of Stress


Day 1

Breakfast: Maca Strawberry Milkshake

Snack: Oat cake with pumpkin seed butter or tahini

Lunch: Prawn, Enoki and Alfalfa hand rolls

Snack: Handful of raw, mixed seeds.

Dinner: Moroccan Lamb Tagine with a green leaf salad and a brown rice (optional).


Day 2

Breakfast: Chicken liver pate or Veggie omelet with Buckwheat and Almond bread served with Supergreens Berry Smoothie

Snack: Alkaline Detox Broth

Lunch: Asparagus and Broad bean Frittata with a mixed salad

Snack: Oat, apricot and Brazil nut fruit bars.

Dinner: Sea Vegetable Salad with Japanese Dressing, steamed or baked sea salmon.


Drinks:

Herbal teas of ginseng, licorice and/or mushrooms to increase energy levels, as they help to keep cortisol in circulation.

Green tea, chamomile and lemon balm if you are feeling stressed and wired, as they have a calming effect on the nervous system.


Recipes:

Maca Strawberry Milkshake

Chicken Liver Pate

Prawn, Enoki and Alfalfa hand rolls

Asparagus and fava bean frittata

Sea Vegetable Salad with Japanese Dressing

Oat Cake with Apricots

Alkaline Detox Broth