Health Tips For Stress & Adrenal Fatigue
Good quality food choices are essential during stressful periods and adrenal fatigue. Often during times of stress the adrenals respond by speeding up the cells metabolism, using up much of the body’s nutrients. Without replenishing these nutrients, the body is left depleted – creating a nutritional void.
1. Eat Regularly to Avoid Low Blood Sugar
Stress and adrenal fatigue chews through the body’s nutritional supplies. If you have adrenal fatigue, it is extremely important that you eat before 10am to replenish the low blood sugar supply after the previous night’s energy needs. Eating every 2 -3hours will help to maintain the cortisol dip that often occurs between 3-4pm. Eating a small high-quality snack before bed can help prevent any sleep disturbances.
In most cases of adrenal fatigue, good quality salt (in moderation) can be beneficial. Sea salt, Pink Murray River salt or Celtic salt are best as they are rich in minerals. Avoid table salt.
Stress induces the breakdown of protein. It is important to consume good quality sources of protein, (lean meat, fish, eggs, legumes, seeds and nuts) with every meal.
Include 6-8 servings of a wide variety of vegetables in your meals daily, especially those that are brightly coloured (green, red, orange, yellow or purple). Vegetables provide essential vitamins, minerals, antioxidants and a high amount of fibre. It’s good to vary how you prepare vegetables, because different nutrients are made available through different cooking methods.
The busy Christmas period has probably left you feeling like there is so much to do and so much to think about – it’s just go, go, go! With all the rushing around, the quality of your sleep is probably suffering. Try writing down in a journal or just a simple list of any worries or concerns that are causing you to stress, this allows you to clear your mind before going to sleep.
6. Avoid Caffeine
Reduce – or even better, eliminate caffeine from the diet. The adrenal glands are already exhausted, caffeine over stimulates them into a further state of exhaustion.
Eliminate or restrict alcohol intake, it has a damaging effect on the brain, liver, and glucose regulation. This can be challenging during the Christmas period, so my advice is to swap every second drink for a glass of water, this also prevents dehydration = reduced hangovers! Slow down alcohol absorption by having a good healthy meal in your stomach beforehand.
8. Manage Your Stress
- Address any negative coping patterns (alcohol, caffeine, stimulants, drugs, occupational, technological)
- Time management
- Ensure good quality sleep