Adrenal Fatigue and Hashimoto’s Thyroiditis: The Depletion of the Adrenal Cortex

Adrenal fatigue (adrenal fatigue) describes exhaustion of the adrenal cortex as a result of chronic stress. Mineralocorticoids, glucocorticoids and sex hormones are produced in this.

The most important hormone of the mineral corticoids is aldosterone, which among other things regulates the water balance in the body. This hormone retains water and sodium, thereby regulating blood pressure.

In adrenal fatigue, this system fails, leaving the sufferer with weakness and low blood pressure.

The most important hormone of the glucocorticoids is cortisol. It is one of the stress hormones and is used, among other things, to cope with stress.

In the case of adrenal fatigue, this system also fails and the affected person reacts to every stress reaction with tiredness and a drop in performance.

In addition to the characteristics mentioned, cortisol has many other functions and tasks:

  • Normalization and regulation of blood sugar
  • Regulating and coping with stress
  • Anti-inflammatory effect on wounds, injuries and insect bites
  • suppression of the immune system

The thyroid and adrenal glands work closely together and influence each other. The thyroid provides the energy and the adrenal gland must be strong enough to handle this metabolic energy.

If both organs are weakened, the adrenal glands should always be treated first, otherwise a hormonal adjustment of the thyroid gland is almost impossible.

Incidentally, the well-known burn-out syndrome is nothing more than manifest adrenal insufficiency. Unfortunately, most physicians fail to recognize or simply overlook adrenal suppression.

The biggest problem, however, is that even with massive adrenal fatigue, the cortisol level in the blood is usually still well within the norm. Thus, for most doctors there is no reason to take further measures.

If you want to unmask adrenal fatigue, the so-called cortisol saliva test is recommended. Here, saliva is collected in a tube at certain intervals and examined for the cortisol content.

In this way, a daily curve can be created that is significantly more meaningful and on which adrenal fatigue can be clearly depicted.

Adrenal Fatigue Symptoms

  • Difficulty getting up in the morning
  • low blood pressure with a tendency to collapse
  • Dizziness and cottony feeling in the head
  • decreased memory
  • general and pronounced weakness
  • fatigue and lack of energy
  • loss of appetite and weight loss
  • susceptibility to infection
  • low stress tolerance
  • Loss of energy in the morning and in the afternoon around 3 p.m. – 5 p.m
  • Sudden, brief improvement in symptoms after a meal
  • frequent tiredness between 9 and 10 p.m., but you keep going
  • Gaining weight with difficulty losing it, especially around the waist
  • Tendency to tremble under pressure
  • Pain in the upper back or neck with no apparent cause
  • Feeling better when the stress subsides, like on vacation
  • hypos/low blood sugar
  • poor wound healing
  • depression / mood swings
  • decreased ability to concentrate and memory
  • muscle weakness
  • low body temperature and freezing
  • salt hunger
  • constipation or diarrhea
  • loss of libido

If you have many of these signs and symptoms, once other organic causes have been ruled out, it’s time to consider adrenal fatigue as a possible cause. None of the symptoms and signs alone lead to the diagnosis of adrenal hypofunction.

Taken together, these symptoms produce a specific syndrome or picture – that of a person under stress. These symptoms are the end result of acute, severe, or chronic excessive stress and the body’s inability to shut down such stress.

Stress, once a catch-all term used by doctors to explain non-specific symptoms that could not be explained by conventional blood tests, is no mystery to the body at all.

Reasons and causes of adrenal fatigue

Chronic stress is very common in Western countries.

Some of the most common causes of stress include intense work pressures, the death of a loved one, moving house, illness, changing jobs, and marital problems.

Adrenal hypofunction occurs when the onset of stress exceeds the body’s capacity to deal with the stress and recover.

One of the most overlooked reasons for adrenal hypofunction is a chronic or severe infection that is causing an inflammatory response. Such an infection can be subclinical, with no obvious symptoms. Parasitic and bacterial infestations, such as “Giardia” or Helicobacter pylori, are often the main culprits.

However, heavy metal pollution, infections with the  intestinal fungus Candida Albicans  and undiscovered food intolerances often play a decisive role in adrenal insufficiency and should always be taken into account when treating adrenal insufficiency.

The following stress factors can lead to adrenal fatigue:

  • aggravation
  • chronic fatigue
  • chronic infections
  • chronic pain
  • Depression
  • excessive sport
  • fear and guilt
  • gluten intolerance
  • low blood sugar
  • Mal-Absorption
  • indigestion
  • poisoning
  • severe or chronic stress
  • operations
  • staying up late
  • sleep deprivation
  • high sugar consumption
  • high caffeine consumption from coffee and tea

How to diagnose adrenal fatigue?

Adrenal hypofunction has been demonstrated by laboratory studies of proxy markers of adrenal function. Two of these markers that have been used are cortisol and DHEA.

The best way to check the health of your adrenal glands is to measure levels of key free hormones like cortisol and DHEA. So-called stress profile – saliva tests are preferred as this measures the amount of free and circulating hormones, rather than the bound levels commonly measured in blood tests.

DHEA can be measured at any time of the day. Cortisol, on the other hand, peaks in the morning and lowest in the evening, before bedtime.

The most accurate way is to take 4 samples of cortisol (8am, noon, 5pm and before bed).

With multiple samples taken throughout the day, we can chart the daily course of free cortisol versus DHEA levels. This gives us a much more accurate picture of adrenal function.

If you take hormones such as DHEA orally or use hormone creams, the increase in the saliva test can be measured immediately. The increase in hormones can also be seen in the blood test, but it only becomes visible after about 3 months.

Stress can also affect adrenal hormone levels. If you measure your cortisol levels after a calm and relaxing morning, you will get a significantly different result than if you measure cortisol under enormous stress.

In order to rule out a subclinical infection as the cause of the adrenal hypofunction, a special test that measures the immunoglobulin response is necessary, since normal tests with bacterial or parasite cultures are often negative.

Why can’t conventional medicine help?

Although subclinical adrenal hypofunction, with its various stages, has been recognized as a distinctly clinical syndrome since the early 20th century, most physicians are unfamiliar with the condition. For the simple reason that it is difficult to diagnose with the traditional blood test. Normal blood tests are designed to detect severe and absolute adrenal hormone deficiencies known as Addison’s disease.

This disease affects only 4 out of 100,000 people and is often the result of an autoimmune disease or of infectious origin. The blood tests are also useful for detecting extremely high levels of adrenal hormones, which are known to occur in Cushing’s disease.

Adrenal hormones are low in adrenal hypofunction, but are still in the “normal” range and not low enough to confirm the diagnosis of Addison’s disease on regular blood tests. In fact, your adrenal hormones can be halfway to optimal levels and still be considered “normal.” Just because adrenal hormone levels are at “normal” levels doesn’t mean the patient doesn’t have adrenal hypofunction.

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Conventional physicians fail to learn the importance of subclinical adrenal insufficiency. They are misled by blood tests that are not sensitive enough to detect subclinical adrenal insufficiency. This leads to the result that patients whose adrenal function is evaluated are told that it is “normal”. In reality, the adrenal glands are not working optimally, with obvious signs and symptoms as the body calls out for help and attention.

Adrenal dysfunction affects more people than Addison’s disease. It is unrecognized and has reached massive proportions. More sensitive laboratory tests and extremely conscientious and accurate recording of the complete course of the disease are necessary to diagnose this disease with certainty.

Therapy for adrenal insufficiency is simple and shows a major effect relatively quickly

Adrenal hypofunction can be fully restored.

However, you may need to allow 6 months to 2 years for the recovery process.

The following steps are important to rebuild the adrenal glands:

1. Eliminate the stressors

This is one of the most important steps. Emotional stressors are for example marital, family, relationship or financial problems and must be regulated and brought to a normal level.

2. sleep

The most important thing is to have enough rest periods. It is important to go to bed by 10 p.m. every night. Why? Because our adrenal glands have to work all over again to get us through the 11pm to 1am time. This puts tremendous stress on the adrenal glands. When we lie down early, our adrenal glands get a full rest and re-boost is avoided.

Between 10pm and 1am, our adrenal glands work their hardest to help our body regenerate. We should also try to sleep until 8:30 or 9:00 am if possible. This is because our cortisol levels peak between 6am and 8am with the aim of waking us up and getting us going for the day.

In later stages of the disease, cortisol levels drop and we feel tired. It’s harder for us to wake up. If we’re supposed to wake up too early, it puts more stress on the adrenal glands, which have to produce more cortisol even though they’re already exhausted.

Sufficient sleep at night is therefore imperative. Without healthy sleep, our body cannot regenerate itself sufficiently to be prepared for the stressful situations of the coming day. We should also sleep in a completely darkened room for maximum melatonin production.

If you cannot fall asleep, take melatonin by mouth (0.5 to 3 mg) 30 minutes before bedtime. You can start with a low dose (0.5mg) and gradually work your way up. If you start out on 3mg, which is the commonly sold dose, and don’t find it helpful, go down to a lower dose. The right dose varies from person to person.

If you tend to wake up between 2 a.m. and 3 a.m. at night and can’t get back to sleep, that’s a sign of high stress. In this case you can consider taking depot melatonin. You can also consider other sleep aids such as 5-HTP in 100-200 mg, adrenal extracts and trace minerals.

Another wonderful relaxation and sleeping aid is magnesium. It is important that a magnesium citrate or a similar form is chosen to ensure high bioavailability. Some well-known herbs that promote sleep include valerian root, hops (whole plant), and licorice root (liquorice).

3. Avoid coffee and caffeinated drinks

Coffee and tea act as stimulants and disrupt sleep patterns. Herbal tea is acceptable as it does not contain caffeine.

4. Avoid television and computers

Some people can be very sensitive to light. Watching television or working on a computer can prevent melatonin levels from spiking to induce sleep. If you are one of these people, you should turn off your TV or computer at around 8:00 p.m.

5. Fitness-Training

This is a wonderful way to reduce stress and get plenty of oxygen. Exercise reduces depression, increases blood circulation, normalizes cortisol, insulin, blood sugar, growth hormone and SD hormone levels and makes you feel better in general.

You can train 20-30 minutes a day, dividing each training session into 10-minute blocks. Light exercises like brisk walking or climbing stairs are easy and can be done almost anywhere. You should vary the process so that the training is also fun.

Aim to burn about 2000 to 3000 calories each week. When you exercise , you should cover these three areas:

  • Aerobic sports – such as brisk walking (walking), climbing stairs, Nordic walking, swimming and cycling
  • anaerobic exercise – such as lifting weights, push-ups, sit-ups and chin-ups
  • Stretching exercises – such as stretching, yoga and tai chi.

6. Supplements

It is wise to optimize the functioning of the adrenal glands. Supplements such as DHEA from 15 to 30 mg, pregnenolone from 25 to 50 mg, a low dose of natural cortisol from 25 to 50 mg, natural progesterone from 20 mg or licorice root extract can be taken.

We should consume a balanced amount of vitamins and minerals to achieve optimal adrenal gland function. These are:

  • A. 500 to 3000 mg  of vitamin C  with bioflavonoids, lysine, proline, pine bark extract
  • B. 100 to 200 mg of fat-soluble vitamin C , called Ascobyl Palmitate
  • C. 900 to 1500 mg of vitamin B5  (pantothenic acid), since most hormone production in the adrenal glands requires co-enzyme A, a by-product of vitamin B5
  • D. Vitamin E  is another important nutrient that is involved in at least 6 different enzymatic reactions of the adrenal cascade. Take 400 to 800 IU of vitamin E daily.
  • E. Take 10,000 to 25,000 IU of beta-carotene  and other essential minerals like selenium (200mcg), magnesium (500mg), equally essential amino acids like lysine (1-2gm), proline (500mg-1gm) and glutamine ( 1-5gm) or more in advanced cases.
  • F.  DHEA 15-50mg, Pregnenolone 25-50mg, Adrenal Glandular, Adrenal Extracts, Licorice Root  may be helpful.

It is very important to understand that trying to pull the crowbar by consuming many nutrients at once rarely works and can even backfire. The use of nutritional supplements in therapy for adrenal hypofunction must be individualized based on each individual’s history, background, and personal metabolism. The right nutrient for one patient may be poison for another.

Even if some nutrient seems to help at first, it may fail afterwards as the body adjusts to it. More is not necessarily better and in many cases can actually make things worse as metabolism changes during the recovery process. Therefore, it is important to constantly adjust the dose to the metabolism on the way to maximum effectiveness.

When the adrenal glands are weak, the body’s ability to absorb and process nutrients is often limited. Test doses are often given initially to see how much reserve the adrenal glands have before giving any high doses of nutrients. Nutrients in the right dose should be increased in a gradual administration and controlled by a therapist.

7. Supplementation with natural hydrocortisol

or Cortisol Acetate in strengths of 2.5 to 5 mg two to four times a day can be a safe and effective way to regenerate the fatigued adrenal glands. However, this should be done under the supervision of a doctor. Cortisol requires a prescription.

Attention: Due to enormous individual differences, the intake of dietary supplements should be tailored to your body. The right nutrient for one patient can be poison for another.

8. The meals

When our cortisol levels peak between 6 a.m. and 8 a.m., we may not have an appetite.

Many people skip breakfast because they are “not hungry.” The reason for this is that our bodies need sugar to keep functioning. Furthermore, the body’s energy requirements do not change during this phase.

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Even a small snack is better than nothing at all and will provide the energy you need even though you may not feel the need to eat. Skipping breakfast is not a good idea. When you are low in blood sugar, the adrenal glands are encouraged to produce cortisol as cortisol stimulates glucogenesis to raise blood sugar levels and enable bodily functions.

It is therefore important to eat a healthy breakfast soon after waking up and no later than 10:00 am. This saves the body from having to make up for the rest of the day.

The best time to have lunch is between 11am and 11:30am. Sometimes a nutritious snack between 2 and 3 p.m. is needed to get our body through the cortisol hole between 3 and 4 p.m. Dinner should be eaten between 5:00 p.m. and 6:00 p.m. A late dinner, if necessary, should be small amounts and “low GI” to avoid the spike in blood sugar one commonly experiences after “high GI” snacks, like a piece of cake.

Such snacking will cause a spike in blood sugar and a consequent spike in insulin production. Over time, insulin secretion, resulting from a nocturnal state of hypoglycaemia, becomes disrupted. Nightmares, anxiety and night sweats are characteristic of these symptoms.

When this occurs, the body must activate the adrenal glands to release more cortisol to restore normal blood sugar levels. This can ultimately put a great strain on the already depleted adrenal glands if it continues year after year.

9. Nutritional errors

A nutrient-poor or improper diet is one of the main reasons for this condition. Without a diet that is biochemically and metabolically appropriate for the ailing adrenal glands, full recovery is not possible.

Zucker

Glucose is a simple sugar found in food. It is an essential nutrient that provides cells with energy so they can function properly. After meals, food is digested in the gut and broken down into glucose and other nutrients.

Glucose is taken up by cells in the gut and transported through the bloodstream to cells throughout the body. However, the glucose cannot get into the cells on its own. It needs help from insulin to penetrate the cell walls. Therefore, insulin acts as a regulator of glucose transport and metabolism in the body.

Insulin is called the “hunger hormone”. When blood sugar levels rise after a meal, insulin levels rise correspondingly, followed by a fall in blood sugar levels as glucose is transported into cells for energy.

When the cell produces energy, the blood sugar level is slowly lowered and the insulin secretion from the pancreas is stopped. As energy continues to be produced, blood sugar levels continue to fall. When it falls below a certain level, we feel hungry.

This often happens a few hours after a meal. This drop in blood sugar levels stimulates the adrenal glands to produce more cortisol. Cortisol increases blood sugar levels by breaking down proteins and fats into their building blocks.

As a result, the blood sugar level rises again, so that we can be assured of an even supply of energy between meals. Cortisol therefore works hand-in-hand with insulin to maintain a steady blood sugar level 24 hours a day and keep it within a tightly controlled range.

When the adrenal glands are stressed, the amount of cortisol produced drops below normal and the amount of sugar available to cells is reduced. With less sugar, the body has less energy available and you feel tired.

When sugar levels drop below a critical point, one can feel dizzy and confused. These are common symptoms of low blood sugar (also called hypoglycaemia). We are most likely to experience hypos between meals at 10-12 a.m., as well as 3-4 p.m.

To make matters worse, when more sugar is needed during a stress response, the body’s automatic response is to increase insulin production in an attempt to get more sugar from the bloodstream into the cells for more energy.

Insulin opens the cell walls to bring in glucose, which in turn results in a further drop in blood sugar. This aggravates the already existing hypoglycaemia. People with adrenal hypofunction often report symptoms such as dizziness and weakness when blood sugar levels fall below levels normally needed for bodily functions.

To counteract this, the most common and quick fix is ​​to resort to foods high in refined sugars, such as cakes or candy, or drinks that contain cortisol stimulants, such as coffee or cola. This gives you an energy boost.

However, this relief from hypoglycemic symptoms only lasts for about 1-2 hours. It inevitably leads to a slump with even lower blood sugar. Those with this condition are constantly on a roller coaster of blood sugar levels throughout the day. Sugar levels tend to rise after each quick meal, but then fall again after a few hours. At the end of the day, the body is completely drained.

A diet that maintains steady blood sugar levels is critical to recovery from adrenal hypofunction. This can be achieved by consuming a variety of foods that are low on the glycemic index and release sugars slowly to allow the body to keep going during and between meals.

Starchy carbohydrates, which convert to glucose very quickly, such as bread and pasta, should be limited. Sweet drinks should be avoided completely.

salt

Salt levels and regulation in the body are highly dependent on a chemical called aldosterone. This substance is made in the adrenal cortex under the direction of another hormone called ACTH. ACTH is made in the anterior pituitary gland. ACTH stimulates the adrenal cortex to produce a wide variety of hormones, including aldosterone and cortisol.

Like cortisol, aldosterone secretion follows a daily pattern, peaking at 8 am and falling between midnight and 4 am. Aldosterone is a very special compound that is responsible for maintaining the levels of sodium and potassium inside and outside the cells. This in turn has a direct impact on the fluids in the body. Therefore, aldosterone plays an important role in the regulation of blood pressure.

It’s important to note that sodium and water work hand-in-hand. Where the sodium goes, the water goes too. As the concentration of aldosterone in the body increases, so does the concentration of sodium and water, more fluid is retained in the body, and blood pressure rises. Conversely, when aldosterone levels fall, the amount of sodium and water in the body is reduced. The blood pressure drops.

Unlike cortisol, aldosterone does not have its own negative feedback system when extremely high levels emerge. When aldosterone levels are too high, the receptors become down-regulated and susceptibility to aldosterone decreases.

In the early stages of adrenal hypofunction, our cortisol and aldosterone levels rise due to stress-induced ACTH stimulation. As a result, sodium and water are retained in the body and we feel bloated.

The baroreceptors (receptors that are sensitive to pressure) of the blood vessels are stimulated and the vessels automatically relax, which is controlled by the autonomic nervous system. This self-regulation helps maintain stable blood pressure when total fluid volume increases due to stress-related high aldosterone levels.

When you are stressed, the adrenal glands release another hormone called adrenaline. This hormone constricts blood vessels and raises blood pressure to make sure our brain gets enough blood and oxygen to help us deal with the imminent danger. The sum of the response to aldosterone, adrenaline and the automatic vaso-relaxation are some of the main factors that ultimately determine the final blood pressure.

During the early stages of adrenal hypofunction, the resulting blood pressure is often normal when all bodily functions are in balance. When the body is unable to handle the aldosterone and adrenaline response, blood pressure rises. It often happens that stressful experiences end in high blood pressure.

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As adrenal hypofunction progresses to more severe stages, the amount of aldosterone produced decreases. Sodium and water retention is impaired. Because the amount of fluid in the body is reduced, the blood pressure is low. The cells become dehydrated and lack sodium.

As the adrenal glands become more exhausted, we find low blood pressure and salt hunger sets in. Low blood pressure is due to the reduced amount of fluid in the body. The salt hunger occurs because the body is in an absolute sodium deficiency. Both are due to a lack of aldosterone.

To counteract this, potassium escapes from the cells so that the sodium-potassium ratio can remain constant. The loss of potassium is less than that of sodium. This results in an increased potassium-sodium ratio. This imbalance creates a number of other problems.

Those suffering from adrenal hypofunction often have low body fluids, along with sodium-deficient salt hunger and normal to high potassium levels. Although the dehydration should be compensated, this should be done carefully.

If fluids are consumed without enough sodium, the amount of sodium in the body will be diluted, resulting in even lower sodium levels. This is called dilution-induced sodium deficiency. It is therefore important that people with this condition add plenty of salt to their drinks.

Electrolyte drinks that are commercially available, such as Gatorate, are designed for people who have normal adrenal function and have experienced high potassium depletion during fitness training. They can be drunk with weakly expressed hypofunction of the adrenal glands.

People who suffer from severe adrenal insufficiency commonly have low levels of cortisol and sodium. You should regularly drink filtered drinking water with 1/2 to 1 teaspoon of salt, especially in the morning.

Only a small number of people with this condition have high blood pressure at the same time. Those to whom this applies should carefully monitor their blood pressure while drinking.

Sea salt is better than table salt because it contains additional trace elements. A suitable cocktail for adrenal sufferers is vegetable juice diluted with water and a pinch of sea salt and kelp powder (brown seaweed powder). Kelp contains approximately 90mg of potassium and over 200mg of sodium per serving and is easily absorbed.

carbohydrates, proteins and fats

It is important for adrenal sufferers to balance the amount of protein, fat and carbohydrates. Compared to normal people, a person with weak adrenal glands has an immediate need for sugar when hunger strikes. At the same time, he needs good protein as well as good fats in order to have constant energy available until the next meal.

The main diet should be raw foods that have a low glycemic index. Fruit juices should be avoided. Whole fruits should be reduced, especially melons, which are high in sugar and cause sugar spikes shortly after ingestion.

Good protein quality from meat, fish and eggs is recommended. These provide a constant supply of energy to get the body through the time between meals.

Vegetarians with adrenal fatigue have a far bigger problem. Legumes (beans) must be eaten with whole grains, seeds, or nuts to get a complete protein.

For vegetarians, it’s important to include eggs and miso, as well as combining beans, seeds, and nuts with a small amount of whole grains. About 50-60 percent of the diet should consist of raw food. 6-8 servings of a wide variety of vegetables should also be included.

Seeds and nuts are key components and sources of fatty acids that the adrenal glands need for the production of cholesterol, a precursor to all adrenal steroid hormones. It’s important to use nuts and seeds that are raw and free of rancid oil. Rancid oil worsens adrenal fatigue symptoms and should be avoided at all costs.

Raw nuts should be consumed in abundance and soaked in water overnight. Nuts such as cashews, almonds, Brazil nuts, pecans, walnuts and chestnuts are very suitable. Peanuts should be avoided.

Olive oil should be used for light cooking. Cooking heat should be low to medium. Use coconut oil and butter for higher heating or for frying.

Vegetables high in sodium include kelp (brown seaweed), black olives, red peppers, spinach, zucchini, celery, and Swiss chard. Fruit should only be eaten in moderation. If you feel worse after eating, that’s your body’s way of telling you you’re on the wrong track.

Organic fruits such as papaya, mango, apples, grapes and cherries are recommended. Bananas, dates, figs, raisins, and grapefruit are high in potassium and should be limited.

Many people with adrenal fatigue also have low levels of hydrochloric acid, which is needed to break down proteins. Symptoms of this problem include gas, bloating and a feeling of fullness in the abdomen after eating a protein-rich diet. In this case, the use of digestive enzymes, probiotic preparations and hydrochloric acid preparations is indicated.

Adrenal Fatigue Diet Tips:

  1. Always have breakfast and do it before 10am. The glucose supply must be made up for after the evening. Try to eat your lunch before 12pm, which should be followed by a nutritious snack between 2pm and 3pm. Dinner should be eaten before 6 p.m. Before going to bed, a few nutritious bites are recommended.
  2. Combine small amounts of whole grains with a generous helping of protein and fat at every meal, except late at night. This ensures a sustained supply of energy during and between meals.
  3. Eat 20-25% whole grains, 30-40% (above ground) vegetables (50% of which should be eaten raw), 10-15% beans, nuts and seeds, 10-20% animal foods, 10-15% healthy fats and 5-10% fruit (excluding bananas and melon fruits).
  4. Fruit is allowed at lunch and dinner except bananas, figs and all melon fruits.
  5. Salt your food liberally so that you like it, provided you have normal blood pressure. Foods high in potassium, such as bananas and dried figs, can worsen adrenal function and should be avoided.
  6. Start in the morning with a full glass of water and 1/2 to 1 teaspoon of sea salt. The typical breakfast of fruit and yogurt will only aggravate the adrenal sufferer’s suffering. Rather, people with adrenal fatigue will experience increased shakiness after a breakfast heavy with fruit. A healthy breakfast would be one that is high in protein and fats, such as eggs and raw nuts. A very small amount of grain products is acceptable.
  7. Eat 5-6 small meals a day instead of 3 large ones.
  8. Eat a small amount of healthy snacks high in protein and fat, such as cottage cheese or nuts, before bed if you tend to wake up in the middle of the night.
  9. Eat a small amount of carbohydrates, such as whole grain bread, before bed if you have trouble falling asleep.

Example of a 2000 calorie a day meal plan:

20% Whole Grains = 400 kal = 2 slices whole wheat bread, 1 cup brown rice or 1/2 cup oatmeal
30% Vegetables = 600 kal = 3 cups lettuce, 2 cups green vegetables, 2 cups mixed vegetables
15% fat = 300 kal = 2 teaspoons olive oil
10% animal foods = 200 kal = 70 grams of meat (including chicken or fish)
10% fruit = 200 kal = 2.5 medium sized fruits such as apples

Final tips for healthy adrenal glands

  • Go to bed at 10 p.m
  • If possible, sleep until 9:00 a.m
  • Do things they like
  • Avoid coffee or caffeinated drinks
  • Eat early in the day
  • Drink a glass of water with 1/2 to 1 teaspoon of salt in the morning
  • Avoid grain products such as  bread
  • Avoid starchy foods such as potatoes
  • Avoid modified fats, like in french fries
  • Laugh several times a day
  • Take vitamin C, pantothenic acid (vitamin B5), magnesium and vitamin E
  • Take DHEA as you need it
  • Avoid becoming overtired
  • Avoid sugary fruits like melons
  • Never skip breakfast

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