17 September 2020, Natalie Gibson - Our adrenal gland is a key part of our stress response, it is the gland that produces our stress hormone cortisol amongst others. Normal amounts of stress are considered normal. It's what gets us up in the morning, it encourages change, it creates adaptation and makes us stronger physically and biochemically. However long term stress can deplete the adrenal gland especially without the correct nutrition.
There are also many things we can do to support the adrenal gland and our cortisol response through the diet and simple lifestyle amendments! Find the
Diet for Adrenal Health:
The importance with regards to your adrenal health, is ensuring you are eating the right food regularly. The adrenal glands need regular nutrition every 3 hours or so.
Foods to include:
- Balancing macronutrients: making sure each meal contains protein, carbohydrates and fats and is nutritious as possible.
- B vitamins - wholegrains, green leafy vegetables, lentils and other pulses.
- Vitamin C - our highest vitamin C levels are in our adrenal gland because it is needed to make cortisol. Stress increases our need for vitamin C. Food sources include: capsicum, kiwi fruit, citrus fruits, cabbage, broccoli, cauliflower, asparagus.
- Omega 3 fatty acids - the stress response is reduced when adequate intake of omega 3 fatty acids are consumed. Omega 3 fatty acids come from the following food sources: fish in particular oily fish such as salmon, sardines and mackerel, eggs, animal meat, flaxseed oil, chia seeds, walnuts, pumpkin seeds and tofu.
- Protein is vital for providing energy when it comes to feeling depleted. Food sources include: animal products, tofu, tempeh, nuts and seeds.
Lifestyle aspects for adrenal health:
- Physical touch - hugging or kissing loved ones (this can include pets!)
- Natural light - getting natural light within 10 minutes of waking, in evening dimming/reducing artificial light
- Regularity in bedtime/wake time
- Reducing mobile phone use
- Addressing sleep disturbances
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