3-Step Plan for Adrenal Repair: Relief From the Consequence of Constant Stress

 

3-Step Plan for Adrenal Repair: 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, multi-tasking, 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 can’t 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 (difficulties getting up in the morning, even with sufficient sleep hours)
  • Sleep difficulties
  • Difficulty concentrating or remembering (brain fog).
  • Depression
  • Weakened immunity, inflammation
  • Need coffee or stimulants to get going in the morning.
  • Feel better suddenly for a brief period after a meal.
  • Cravings for salty, fatty, and high protein food such as chips, meat and cheese.
  • Intolerance for exercise – may actually feel worse than better from exercise
  • Lowered blood pressure and blood sugar
  • Lightheadedness (including dizziness and fainting) when rising from a sitting or lying-down position.

A common clinical problem with underactive adrenal glands is hypoglycemia – or low blood sugars – especially between meals or while sleeping. When your body is healthy, it releases hormones like cortisol to help liberate glucose to maintain the functions of our brain, organs and cells when blood sugar levels decline between meals, or overnight during sleep. When cortisol is depleted, however, glucose levels tend to become too low. Ultimately this causes lightheadedness, shakiness and irritability typically associated with the low blood sugar experience. It also explains why people with low blood sugar commonly wake up during the night.

1.) Adrenal Repair Diet: Reduce Stress by Keeping Your Blood Sugar Balanced

Unfortunately, when blood sugar drops, many people with adrenal fatigue tend to think they need to go for a sugar fix to bring their blood sugar back in balance, but this provides only a temporary fix that is always followed by a crash. The key to maintain stable blood sugar and to avoiding the uncomfortable fogginess that comes with highs and lows is to go for protein, carb, fat and fiber four times per day.

Sample diet plan for healthy adrenal glands:

7 – 8 AM

BRAIN and ENERGY BOOST – anyone with adrenal fatigue should break their overnight fast with a protein rich meal and avoid skipping breakfast as it only creates more stress and fatigue. However – the wrong breakfast will also cause more blood sugar imbalance and cravings so here is best option:

Meal one – eggs, goat cheese, mixed greens – arugula and baby spinach with toasted seeds – pumpkin and sesame seeds with celtic sea salt

one cup organic coffee – maximum

Tip: Say no starchy carbs at breakfast! It helps to control blood sugar for the day and prevent cravings. It also helps to improve mental function and focus. And use Celtic sea salt as a source of natural minerals that help with energy, hydration and blood pressure balance.

11 to 1 PM

BLOOD SUGAR BOOST – many people with adrenal burnout tend to have low blood sugar levels between meals since the hormones that help them regulate blood sugars are bottomed out. You want to boost blood sugar for energy – but not too much!

Meal two –sliced turkey, feta, strawberries, Vidalia onion on a bed of greens salad – top with toasted pine nuts or pumpkin seeds.

3 to 4 PM

BLOOD SUGAR and CORTISOL BALANCING BOOST – Regular meal times and consistency is vital to help stress repair, burned-out adrenal glands and imbalanced sugars. You can also include certain foods known to particularly improve adrenal gland health – check out my ADRENAL REPAIR BOOST simple and tasty option….

MEAL 3 – an option containing whey – which helps to balance cortisol – so whey protein smoothie – easy option is whey, almond butter, almond milk or water, and fiber supplement – you shake and go!

6 to 7 PM

MOOD AND ADRENAL REPAIR BOOST – keeping blood sugar topped up and balanced – we now also want to think of boosting the hormones that help our mood for burnout recuperation and our sleep for night time rejuvenation

MEAL 4 – Your meal containing starchy carb to improve sleep, balance cortisol into the evening – best low carb grain option is quinoa chicken curry stir-fry

Daily Dose for Adrenal Repair:

This is a great option for your 3-4 PM meal.

  • 3/4 to 1 cups Greek Yogurt –
    • Greek yogurt contains the richest amount of whey, which naturally helps to balance cortisol.
  • 8 to 10 Toasted walnuts and/or pecans –
    • Both of these nuts have cortisol balancing properties, antioxidants and essential fats to improve blood sugar balance
  • Shaved dark chocolate or 2 squares of dark chocolate  –
    • Chocolate boosts mood, balances cortisol – even in pregnant women (they have happier babies – its provenJ). It also helps blood sugar and insulin balance and aids digestion, which is often in of need of support in those with adrenal fatigue.
  • 1 small Sliced kiwi or 1/2 cup strawberries –
    • Your top two fruit selections for a dose of vitamin C

You can also try Bragg’s Oregon Grape Apple Cider Vinegar drink –for a source of antioxidants and a digestive aid that can combat bloating, a common complaint associated with adrenal fatigue because of low enzymes or stomach acid levels. It tastes like a sweet juice but really has very little sugar (it contains only 5 grams of carbs).

2.) Top-Up your C

The adrenal glands naturally contain the highest concentration of vitamin C in the body. When we are under stress, however, this store of vitamin C depletes very quickly. The trick to help your adrenals repair is to include regular sources of vitamin C rich foods throughout the day. Your best choices are strawberries, red, orange and yellow peppers, guavas, dark leafy green vegetables like kale, spinach, kiwi’s, broccoli, citrus foods, cooked tomatoes, green peas and papaya. Need to add a supplement? Clear C is a great formula with the addition of 7.5 mg of BioPerine® per capsule. BioPerine, a proprietary black pepper extract, is present to promote absorption and bio-availability of vitamin C. Vitamin C provides valuable antioxidant protection and is necessary for the production of collagen, an integral component of blood vessels, tendons, ligaments, and bone

3.) Protect Your Adrenals From the Stress of Exercise

In the state of adrenal fatigue, the body does not have the supply of hormones needed to maintain energy, performance and to simply adapt to the demand of rigorous exercise. Running, spinning and all other forms of endurance activity will only worsen adrenal fatigue. Choose activities that will not stress your body and that will help to refill energy reserves rather than continue to drain them. Your best options are yoga, walking and two to three short circuit-style weight-training sessions per week.

4.) Supplement Regime to Refill Your Adrenal Reserves

1.) Adrenal Formulas especially those with adrenal extract and licorice to increase cortisol, BP, energy and vitality. Also, Licorice Plus designed to support healthy cortisol metabolism in individuals who have been exposed to prolonged stress.  

2.) High Potency B Complex  – Vitamins B5 and B6 are essential for cortisol balance and stress adaptation. Take 1 at breakfast.

3.) Magnesium Glycinate – Take 2 to 4 at bedtime to support energy, stress recuperation, sleep, digestion and hormone balance. Add 1 tablet of zinc 50 mg per day for 12 weeks to improve hormonal balance and metabolism.

4.) Digestive enzymes with HCL (Stomach acid) – take 2 with each meal to aid nutrient absorption, energy, metabolism and to prevent bloating.

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