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Eating To Support Your Adrenal Glands by Marcelle Pick, OB/GYN, NP
Chronic Stress Young Woman at the BeachChronic stress is a major culprit in wome
n s lives, contributing to ongoing cycles of fatigue, poor nutrition, waves of exh
austion, mood swings, and hormonal imbalance. When I ask my patients what they t
hink is the reason for their symptoms, their answers have one common thread: to
o much responsibility that is impossible to manage. Trying to help themselves th
rough each day, many women find themselves overloading on caffeine, sugary snack
s, alcohol, and even sleep aids to manage stress, all of which can disrupt our b
ody s normal rhythms.
Research shows that when we experience chronic stress, our adrenal glands, or th
e tiny glands that moderate the stress response as well as regulate other hormon
es, will suffer. The adrenals, which are the size of walnuts, have an enormous j
ob. They produce many hormones that regulate our body s functioning, including cor
tisol, a hormone activated when our stress levels rise, signaling our body to en
ter a heightened state of emergency. But high cortisol levels are intended to be
short term, not remain elevated. Since our adrenals do not know the difference
between stressors, they can continue to work hard to do their jobs, whether we a
re stressed due to a true emergency or are simply stressed out.
When our cortisol levels stay elevated, it interferes with many functions in our
body, including immune function, digestion, sleep, and even the ability to prod
uce other essential hormones such as estrogen, progesterone, testosterone, and t
hyroid hormones. This can lead to high blood pressure, high blood sugar, excess
abdominal fat, and inflammation. In the meantime, our health is compromised, alo
ng with our moods, and even our sex drive.
SS Woman Adrenal Glands Color FrontWhen the adrenal glands continue to be compro
mised long term, they have a decreased ability to produce cortisol, and instead
produce extra adrenaline, causing us to feel irritable, shaky, lightheaded, and
anxious. Adrenal fatigue is a syndrome that can, over time, cause low blood pres
sure, allergies, and pure exhaustion.
These issues, although very concerning, can also be relieved when adrenal dysfun
ction is healed. And the good news is, it can be healed. Along with decreasing c
hronic stress, adjusting our emotional responses to stressors, and changing what
, when and how we eat, we can reverse adrenal fatigue. Let s take a look at some o
f the dietary approaches we can utilize to not only support our adrenals, but al
so improve our energy and promote better sleep.
Adrenal Feeling Wired Nutritional Supplement System
First: Time Your Meals and Snacks
When we go for long periods without food, our adrenal glands work hard to releas
e more cortisol and adrenaline, to try to maintain the body s normal functioning.
When our blood sugar dips for extended periods, this creates a stress reaction,
taxing the adrenals. It s important to know that our body always needs energy, eve
n when we are sleeping. Cortisol works to moderate blood sugar in between meals
and at night, so regulating our cortisol levels by eating timely, healthy meals
and snacks is key.
Food Clock Silverware Timing MealsCortisol levels follow our natural circadian r
hythm. It begins to rise around 6 am, peaks around 8 am, and then throughout the
day naturally rises and falls as needed. It tapers off at night, and reaches it
s lowest levels while we are sleeping.

Timing our meals, and how much we eat, can help regulate cortisol and its natura
l cycle. Eating larger meals earlier in the day naturally helps support cortisol
levels, while eating smaller, lighter meals at the end of the day helps maintai
n hormonal balance.
Exercise will also increase cortisol levels, so enjoying lighter activities whil
e trying to heal adrenal fatigue is important. To keep cortisol levels as smooth
as possible, heavier exercise is recommended in the morning or early afternoon
when cortisol is higher, and lighter exercise, such as walking or gentle stretch
ing such as restorative yoga, is better in the evening.
If Cortisol Is Higher In The Morning, Why Am I Not Hungry?
The old adage about breakfast being the most important meal is actually true. Ea
ting a nutritious breakfast that includes protein within an hour of rising will
help balance your metabolism and cortisol throughout the entire day. But it s hard
to eat when we don t feel hungry, even if we know it s important.
Here are reasons we may not feel hungry in the morning:
Corticotrophin-releasing hormone (CRH) levels can dull the appetite when it enter
s the bloodstream at a fast rate first thing in the morning.
Decreased liver function can accompany adrenal fatigue, which also can quell morn
ing hunger.
Here are some tips to help support your natural cortisol cycle:
SS Tortilla Wraps Chicken VegTry to eat breakfast within an hour of getting up,
or by 8 am to restore blood sugar levels that were depleted during the night.
Eat a healthy snack around 9 am.
Try to eat lunch between 11 am and noon to prevent a large dip in cortisol level
s.
Eat a healthy snack between 2 and 3 pm to help off-set the natural cortisol dip
that occurs around 3 or 4 pm. Many people notice this dip every day and reach fo
r extra caffeine or carbohydrate-loaded snacks, which will actually impede hormo
nal balance.
Try to eat dinner between 5 and 6 pm and although it may be difficult at first,
try to eat a light meal. Eventually your body will enjoy digesting less food in
the evening.
Eat a nutritious, light snack an hour before bed, but be sure to avoid refined s
ugars. Nut butters with fresh fruit or cheese are ideal choices.
When we properly time our meals and snacks, we can prevent dramatic drops in blo
od sugar and support our body s natural functioning. Our adrenals will not have to
continually work to produce cortisol and can instead perform many of their othe
r important secondary functions. We will also have more energy and more happines
s throughout the day!
Next: Choose The Right Foods and Beverages
Young Woman Eating Strawberries Healthy SnackIt is natural to crave sweets when
we have low blood sugar. Fighting adrenal fatigue is exhausting, and reaching fo
r quick, easy, and even tasty snacks such as cookies, doughnuts, candy, colas an
d coffee drinks is common. Unfortunately the energy we get from these types of f
oods is short-acting. The quick spike in blood sugar followed by a spike in insu
lin levels clears from our bloodstream so fast that we refer to this process as
a crash.
Stress and exhaustion, when combined with hunger, can impede our ability to make
healthy choices. When we aren t aware of the effects that too much caffeine and r
efined carbohydrates have on our bodies, we may not realize we are affecting our

hormones and how they function, as well as our sleep patterns by consuming them
. I often recommend a gluten-free diet and limited caffeine to my patients who a
re suffering from adrenal fatigue.
In addition to cortisol levels, our serotonin may also be off balance, signaling
our body to rest. That doesn t always mean sleep
sometimes deep breathing or a 10
-minute walk outdoors can help boost serotonin and ward off fatigue.
Ways to Eat to Support Adrenal Health
SS Mature Mother Daughter Food ShoppingUse fresh, whole foods, preferably organi
c, locally grown, seasonal food for meals and snacks.
Avoid preservatives, added hormones, artificial colors, dyes, and chemicals.
Include lean protein with each meal and snack to help stabilize blood sugar and
stave off cravings for refined sugars and caffeine.
If you buy prepared food, try to buy it at a health food store or grocery offeri
ng natural, whole foods.
Try to prepare extra nutritious snacks to have on hand so they are ready and ava
ilable when you are having cravings.
Beverages also make a difference in supporting adrenal health. Here is a chart s
howing the alternatives.
Adrenal draining
Adrenal restoring
Drinks that contain caffeine Ginseng [Panax sp.] Eleuthero/Siberian ginseng [Ele
utherococcus senticosus] (in the morning)
Alcohol Herbal teas like chamomile, passionflower, valerian
Gatorade Vegetable juice (with salt), like V-8
Tip: If coffee is a must, try to have one cup in the morning with a nutritious
breakfast.
A Note On Salt and Adrenal Imbalance
SS Coarse Salt in SpoonsMy patients are always surprised when I tell them to giv
e in to their cravings of salt during periods of adrenal fatigue. Salt cravings
in adrenal insufficiency are related to low levels of a steroid hormone called a
ldosterone. This hormone helps the body maintain salt and water as a way to help
regulate blood pressure. When cortisol goes up, aldosterone goes down. Like cor
tisol, aldosterone fluctuates throughout the day, and is also influenced by stre
ss. Chronically low levels of aldosterone can impact electrolyte balance, and so
dium intake is one way to help correct this imbalance.
If you experience lightheadedness when you get out of bed in the morning, or whe
n you get out of a hot bath or shower, you may have hypotension or low blood pre
ssure. This is a common side effect of adrenal insufficiency, so adding good qua
lity-salt, such as Celtic sea salt, could be helpful to manage those symptoms.
A Final Tip On Choosing The Right Foods and Beverages
When we make necessary dietary changes, we may often feel stress, which of cours
e does not help break the stress-patterns that have already depleted our adrenal
glands. This is when I remind my patients to not feel bad if they veer off cour
se once in a while. Feelings of self-disappointment that are associated with bin
geing may lead to a desire to abandon the course of action. Doing your best 90 p
ercent of the time is all I ask, because guilt is not a healthy way to support y
our adrenal glands!

Other Nutrients Valuable To Adrenal Health

Vitamins and minerals and micronutrients found in a pharmaceutical-grade supplem
ent (Click here for information on Women to Women s high-quality, specially formul
ated supplements) are essential to restoring adrenal health, and supporting the
entire endocrine system. Not only can they help the healing process, but they ca
n provide extra nutrition to our cells, and support proper adrenal functioning e
very day. Here are some important ones.
Vitamins C, E and all the B vitamins (especially pantothenic acid and B6) help r
egulate stress hormones.
Magnesium provides energy to the adrenal glands.
Calcium and trace minerals including zinc, manganese, selenium, and iodine provi
de calming effects in the body.
Herbal support is also a consideration when treating adrenal fatigue. Adaptogens
are herbs that actually adapt to the individual needs of your body, providing t
he additional essential support your adrenals need. Begin with the first two her
bs listed below, along with B vitamins. If you do not notice improvement within
a few weeks, be sure to consult with a naturopathic or functional medicine provi
der for evaluation and a program that evaluates your specific needs.
SS Herbs Mortar and PestleAshwagandha (Withania somnifera)
Eleuthero / Siberian ginseng (Eleutherococcus senticosus)
Astragalus root (Astragalus membranaceus)
Schisandra (Schisandra chinensis)
Rhodiola rosea
Licorice root (Glycyrrhiza glabra)
It s amazing to think that the adrenal glands have so much power over our function
ing. When they are working properly they offer balance
providing us with energy
when we require it, and helping us feel relaxed when it s time to rest. The burden
is great on our adrenals, and they can become impaired under the heels of long
term stress. But we can make small choices that can dramatically impact their fu
nctioning for the better. With proper nutrition, exercise, relaxation, and sleep
, our body s natural rhythms will be supported. By reducing stress levels, our adr
enal glands will work in harmony with us, and our energy and vitality will be re
newed.
For more information, read our many informative articles in our Adrenal Health S
ection and take our online Adrenal Health Assessment.