One of the best ways to manage your adrenal health is through a healthy, balanced diet. Before we get into the foods that affect your adrenal health, let’s quickly break down the ins and outs of adrenal fatigue.
Your adrenal glands play a key role in several important bodily functions. From supporting your body’s natural stress response to regulating your metabolism and maintaining healthy blood sugar levels, healthy adrenal function is key to your overall health and well-being. So, when your adrenal glands aren’t being utilized to their full potential it can lead to adrenal fatigue, which brings with it a raft of challenges with everyday wellness.
Adrenal fatigue is a term used to describe a collection of health indicators that are often linked to chronic stress, which in turn affects the function of the adrenal glands. The adrenal glands, which are located on top of each kidney, produce hormones such as cortisol, which play a crucial role in the body's response to stress.
Adrenal fatigue is typically associated with prolonged periods of stress, which can lead to overstimulation of the adrenal glands. This, in turn, is believed to result in a range of obstacles, including:
Your diet is thought to play a key role in maintaining the health of your adrenal glands. Supporting your adrenals through diet involves avoiding foods with inflammatory properties and instead eating a diet that’s rich in lean meats and protein, fruits, vegetables and whole grains. Many of these foods are high in nutritional antioxidants, which are thought to help adrenal glands function. Plus, they also contain a variety of other minerals and vitamins that are beneficial for your general health and well-being.
So, if you’re looking to boost your energy and support adrenal health, here are 8 foods that you should incorporate into your diet.
Leafy greens refer to a wide range of leafy, green vegetables, including:
Many leafy green veggies are rich in magnesium, which is essential for supporting relaxation and aiding in stress management. While it can help to eat a range of healthy greens, it’s still important to make sure you’re incorporating a variety of vegetables into your diet. That way you know you’re getting a balanced selection of nutrients, minerals and vitamins.
Whole grains, like brown rice, quinoa, buckwheat and amaranth, are packed full of important minerals, nutrients and fiber. Plus, as a complex carbohydrate, they’ll help to fuel your body throughout the day.
Unlike refined grains, whole grain kernels contain the bran, germ and endosperm. Each of these sections of the grain contains a unique blend of important vitamins, minerals and nutrients. So, by eating whole grains, you’ll be consuming a greater variety of health-promoting nutrients compared to refined grains.
While eating grains is important, if you have a gluten intolerance or sensitivity, it is a good idea to steer clear of whole grains that contain gluten, like wheat and rye. Gluten can trigger an inflammatory response, making it difficult to heal and reset your adrenal glands if experiencing the signs of adrenal fatigue. Even if you’re unsure if you have a gluten sensitivity, try to cut out gluten-containing for a few months and slowly add it back into your diet, you’ll be able to tell if your body feels like it functions better without it..
Avocados are a great source of healthy fats. Not only do they contain monosaturated fats, but they’re also high in fiber, which is great for aiding digestion and stabilizing blood sugar levels. Balanced blood sugar levels are particularly important for regulating energy production.
Fatty acids are necessary for producing hormones. Not only are they involved in the synthesis of hormones, but they also serve as structural components of cell membranes. So, by eating a diet that’s rich in healthy fats, you’ll be supporting healthy adrenal function.
While we’re on the topic of healthy fats, olive oil, like avocado, is rich in monosaturated fats. Plus, olive oil contains compounds with antioxidant properties, including polyphenols and vitamin E. These antioxidants help combat oxidative stress in the body, which is important for overall health. Chronic stress and inflammation can impact adrenal function, so by eating a diet that contains antioxidants, you may be better positioned to support your body's stress response.
Lean meats, like grass-fed beef, free-range chicken and turkey, are excellent sources of high-quality proteins, which play a key role in the production of hormones. Proteins are made up of amino acids. These building blocks are necessary for the production of various hormones, including those produced by the adrenal glands.
Moreover, protein helps you feel fuller for longer while stabilizing blood sugar levels. Stable blood sugar levels are important for preventing energy crashes and supporting overall hormonal balance, including the stress response. With this in mind, it’s important to incorporate high-quality sources of protein into every meal.
While organ meats aren’t everyone’s cup of tea, they’re often packed full of essential nutrients and minerals, like vitamin B12, folate, magnesium, zinc and vitamin D. These nutrients, vitamins and minerals play important roles in energy metabolism, immune function and hormone synthesis. Like lean meats, organ meats are also a great natural source of protein and contain all the essential amino acids.
But because organ meats can accumulate toxins, it’s important to eat them in moderation and source them from quality suppliers. Opting for grass-fed or pasture-raised animals can help ensure a higher nutrient content and lower exposure to environmental contaminants.
Fatty fish like salmon, mackerel, sardines and trout are rich in omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids have anti-inflammatory properties and play a role in maintaining the integrity and fluidity of cell membranes, including the adrenal cells. This can influence the responsiveness of cells to hormonal signals, potentially impacting adrenal health.
Oily fish are good sources of minerals, like selenium and iodine, which are important for thyroid function. The thyroid and adrenal glands work together to regulate energy production and metabolism in the body.
High-sugar fruits can throw off the delicate balance of your adrenals, so it’s best to stick to low-sugar fruits like:
Moreover, opting for fruits that are also rich in vitamin C, like citrus fruits, can help to support healthy adrenal function. Your adrenal glands burn through vitamin C when they’re under stress, so replenishing your body’s vitamin C stores with fruit can help.
While we’re on the topic of supporting your adrenals, there are several foods that you should try to avoid or minimize when possible.
Adrenal fatigue can be difficult to spot, especially because most people experience adrenal fatigue differently. If you're experiencing persistent symptoms like fatigue and low energy, it's worth consulting with a healthcare professional for a comprehensive evaluation and personalized guidance. They’ll be able to help identify any underlying medical issues and provide appropriate recommendations based on your specific health needs.
Eating a healthy, balanced diet that contains a variety of adrenal-loving foods is key to supporting healthy adrenal function. With that said, it’s not always possible to get the vitamins, minerals and nutrients from diet alone. That’s where supplements come in.
MitoQ adrenal +balance has been formulated with ingredients to help support healthy adrenal function and balanced cortisol levels. Crafted with the mitochondrial superpowers of MitoQ Mitoquinol Mesylate to target stress at a cellular level alongside Ashwagandha, Rhodiola, Maritime Pine and Vitamin D3, this supplement is a great addition to your daily supplement routine. Before introducing a new supplement into your daily regime, we recommend chatting with your doctor to ensure this product is right for you., especially if you’re already taking medication as some ingredients can interact with certain medicines.
Learn more about MitoQ adrenal +balance here.
