Adrenal health is very important, but what are the best recipes for adrenal health? 
Adrenal Health
When it comes to eating for good adrenal health, look for foods and ingredients that are nutrient dense. That means lots of good healthy fats, protein, and rich in Vitamin C and Magnesium. And don’t forget to the gluten free veggie starches, like sweet potatoes! Timing is everything with these foods in order elevate or lower cortisol levels.
Funny how all this week I’ve posted about comfort in the form of foods. Well, the healthy way to eat them at least. I guess you could say I was craving all kinds of comfort (physically and emotionally).
You see, we live in a society that doesn’t often allow for breaks. I’m very guilty of that. In fact, I’m often a workaholic. These past few months have been evident of that due to our current situation. Yes, my husband retired from triathlon. Yes, he is still coaching but also trying to find a ” real job” to support us. Yes, we are in a BIG transition after 8 years racing triathlon. And you know what? I think we thought it was going to be easier. Smooth sailing into a new stage of life.
But in actuality, it’s been challenging and somewhat scary. We’re also emotionally drained. But hey, that stuff happens, life has it’s ebbs and flows and we must learn how to shift perspective. Which is what I’m working on now, and I’m thankful for a husband who constantly reminds me of that (and he’s put up with my crazy wife emotions, God love him!).
That being said, adrenal health is a very common issue that is often overlooked.
I know I’ve mentioned it several times before (Here) because we’ve gone through it before. Our past bouts of adrenal fatigue have usually been due to hard training or even over training, but this time around, I think our every day “fear of the unknown” and “what the heck do we do now?” mental stressors have poorly affected our adrenal health.
Oh and if you don’t know what Adrenal Fatigue is, Laura (Ancrestlize RD) wrote a great post on Chris Kresser’s blog about it here.
What is Adrenal Fatigue?
When the body is exposed to stress, the hypothalamic-pituitary-adrenal axis (or HPA axis for short) is activated, and a cascade of hormonal changes occur to eventually cause the release of cortisol (our stress hormone) from the adrenal gland. Normally, when a stressor goes away, negative feedback cycles serve to turn off the HPA axis and reduce the release of cortisol. In the modern world, however, many of us are constantly activating our HPA axis.
Ugh, I saw it coming. Irritability, tiredness, emotionally drained, craving caffeine, digestive issues, etc. Although this time I took IMMEDIATE action. Actually, I’m still in the midst of taking action for us Crazy Cotters.
Reducing duration/intensity of workouts; that means more walking, no running. Taking action also meant means trying to get to bed earlier, saying no when we can to things that add more to our schedules, and focusing on making healthy recipes for adrenal health.
I’m also excited to be part of Laura and Kelsey’s paleo rehab adrenal fatigue program. These ancestral RDs are amazing and full of great information. Not to mention extremely supportive. I figured I better jump on board so that we really now how to care for our adrenal health in all situations. Plus it’s a great educational program for any of you HEALTH professionals. There are multiple stages of adrenal fatigue, and it can get quite complicated to understand it all, which is another reason why i recommended Laura and Kelsey’s program. YOU LEARN more and can apply to your own situation.
For a full overview on adrenal fatigue, I highly recommend listening to their talk on Balanced Bites Podcast.
Okay, enough serious talk. Let’s get to the good part of this post. The food.
What to include in your diet to support a adrenal health?
- BREAKFAST! It’s important is to make sure your blood sugar is regulated. So eating a good breakfast that’s protein rich and/or good fats will do wonders.
Need some ideas for a protein rich breakfast? Try Purely Twin’s Breakfast Pizza (Grain Free)
- Sea salt. I wrote about this here. Sea Salt (think magnesium) can definitely help to feed the adrenal glands when they become depleted. Which they do if you are constantly burning them out. When you have any form of adrenal fatigue, your salt levels can become extremely low due to the reduction of aldosterone (hormone). So ya, we’ve been adding pink sea salt to everything!
- Foods that can support digestion and boost immunity – That means high in Vitamin C, K, resistant starch, and probiotics.
Need some ideas for immunity boosting drinks? Try Paleo Coconut Cranberry Healing Smoothie.
- Good CARBS/Starch. This can be tricky. I think most people are told to avoid carbs at night, but for us, adding in resistant starch or starchy vegetables can really help with sleep and lower cortisol levels. That being said, it’s also important to pair those CARBS with GOOD fats in the form of EPA/DHA omegas. EPA and DHA may also have a positive effect on levels of cortisol as well as help fight inflammation.
I’d pair Amie’s white bean portobella bowl with my rosemary orange zest salmon to make a healthy adrenal fighting dinner!
- And last but not least, foods that Support SLEEP. This might include natural herbs as well as foods rich in serotonin (the calming hormone).
Remember my Cherry Sleeptime Shake? Well, made it again. Extra sleep can help lower cortisol, getting your body out of the “adrenal resistance” stage. Try my “sleep solution” for a good night’s sleep.
Print
Cherry Sleep Time Shake
- Total Time: 5 minutes
- Yield: 1 1x
Ingredients
- 4oz. Tart Cherry Juice for serotonin
- 6oz water
- 1-2 scoops Whey protein – slow release protein digestion and to keep blood sugar regulated
- 2 tbsp 100% unsweetened Cocoa for antioxidants and flavor
- 2 droplets full (around 2 mL) Valerian Liquid extract – Herb to calm the nervous system
Instructions
- Blend and drink
- Prep Time: 5 minutes
- Category: shake
Thanks to all my fellow health loving friends for letting me share their recipes! I really hope this information and these foods will help ignite and nourish your adrenal health. I know they have for me!
[Tweet “Stress less! 6 Recipes to support your adrenal health. #glutenfree #health #fitfluential”]
Pin them for later, try them out, let me know what you think. They are all delicious and pretty easy to make! NO STRESS, haha!
What are your favorite recipes for adrenal health?
Cheers to FRIDAY!!
Just diagnosed with stage 2 adrenal fatigue and writing up a big post on it for the blog!! I’ve featured this post because i LOVE the recipes you’ve posted and want to try them all myself!! Check it out if you want and so happy to have found this post!!! Hope all is well with your adrenals and would love to know some tips you’ve got! Thanks!
Sorry to hear about your adrenals but so glad we could support each other. Just read your post. Awesome tips!
That smoothie looks good- I’ll have to try it!
Elle
Southern Elle Style/
If my granola was great for reducing adrenal fatigue, I’d send you a heaping batch. Things always get a little crazy before they settle down, and I’m sure that’s what’s happening here. Just remember to appreciate one another and let the little stuff go because at the end of the day, it is little or at least not worth the mental stress in any case.
I am really working on my diet lately because I am seeing how eating junk for months and gaining weight just left me feeling fatigued and blah…
keep me posted! and don’t forget the stress less part. haha, hardest part
Sister, thank you for always opening up and reminding us about adrenal health!! I don’t know what it is about some of your posts in the recent months, but whenever you write about adrenal health, nutrient absorption, etc., I reeaallllly take it into consideration and constantly think about whether or not I’m doing the right thing to my body or not. I almost hear you saying like a little angel on my shoulder, is xyz supporting healthy hormonal levels? I truly wish you guys growth and breakthrough in this transition, love!
you’re my little angel too. Encouraging me with God’s words. so thank you! emailing you back soon. xxoo
This is a great guide, I have definitely gone through periods of time where I’ve pushed my limits and then crossed them, and I’m more aware now of the signs I need to step back and take care of myself.
i think we all do and then we realize it in the midst of it. Better late than never though, right?
Lindsay – I love this post not for just the information but the behind the scenes stuff that you know I get so well. Neve in my life did I think I would be in this position at 57. Very stressful so I get what you are saying & I am here for you if you need anything!
thank you friend, i always appreciate your support and YOU
Awesome post Lindsay, I love all of the great info that you shared! And that salmon of yours looks INCREDIBLE!!
thank you! i love that salmon. it’s so refreshing too!
That smoothie has my written all over it! 🙂 Since we last talked, my adrenals seem to be doing much better. I took the adrenal support supplement and did the salt water in the morning. I feel like I’ll probably need to start it up again with the wedding coming up!
glad it helped! and now let’s keep it that way to honeymoon time! haha
Sending nothing but good vibes your way, lady <3 It's pretty amazing how healing food can be, and I definitely notice a huge difference in my ability to handle stress when I'm eating well. Whole foods are my lifeline.
Have I told you how much I just adore you? You seem to know just what to post when I need it. So a couple weeks ago I started really noticing this and wasn’t sure how to correct it. I looked into paleo and other things as I am still trying to find the balance of what my body needs (since being vegan last year and then fighting it and being vegetarian and then the old F-ITstyle, umm you can guess what that one is 😉 ). So did looked into that and then trying to balance that with a more plant based way because I really am just not a big meat fan and the few things I do like seem to get old. Or I worry because my mom has high cholesterol and they said mine was borderline years ago and to cut back on eggs, umm when I didn’t eat any anymore I was vegan for sometime. Last year being told about thyroid issues and stop eating a lot of my favorite veggies and cut way back on them. All this with caution and worry (because of being told I had Celiac years back and living gluten free for years and later being told it is a sensitivity.) Anyways! So this week I went back to what I did when I first found out about the Celiac and I started juicing. I also cut out coffee this week (very hard!) as a way to try to reset things. Oh and no wine. Juices packed with nutrients, protein, good fats, and yes adding pink Himalayan sea salt to everything…. and I haven’t been sleeping, so trying to figure out how to tweak things but give them time. I think partly because I couldn’t stop working out, I didn’t do much just Piyo this week but after 8 weeks now of being away from my regular workouts due to my back injury I just mentally couldn’t stop. Which my back is a major source of my stress right now as well as “life”. I really want to throw in the towel especially after a funeral today but instead picked up a HUGE salmon filet to throw on the grill this weekend and thinking your cherry shake later tonight! Again sorry for my rambling, which for some reason only happens on your blog and one other on occasion. Hoping gardening and relaxing (umm maybe but it our only weekend to get things ready for summer) this weekend and the fresh air helps me. Happy Friday and thank you for the link, I will have to look into it.
I see my first part cut off…. sending hugs to you during this stressful time of change.
i’m so sorry friend! you know you can vent here anytime. But I am glad you took action. the hardest thing is not throwing in the towel, amen! let’s get up and heal. xxoo
I need me some adrenal health girl. Talk about fatigued? Mine is like at mile 82 of an ultra marathon.
I don’t think I’ve done anything to support my adrenal health lately!! In fact, other than working out every day I haven’t done a lot to support my overall health.
Good luck to you Kiwi in his job search – I’m sure the perfect fit will turn up soon!
you are one busy woman, i bet tara has helped with stressing less though, so that’s taking care of your adrenals for sure!
I’ve been working on this as well, didn’t know about the sea salt – great to know!! I’ve been doing cold rice or half a sweet potato and coconut butter and protein powder to make fudge at night, seems to really be what I need right now. I’ve got to try that breakfast pizza and this smoothie – pinning!
now that is the perfect pair!
I can imagine how all that change must be scary & overwhelming! I had major changes last year. You get through them, but while it’s happening it is stressful. That tea is so pretty! I have to try it. It’s pink. 😉
yes yes! but it will get better. let me know if you try the tea. so bright and cheery! hehe
Oh yes! I completely know what you mean when you say you thought it would be easier on you … but there’s so much to do, so much anxiety, so much pressure when you’re starting a new life! I think part of it, for me at least, is personality-driven … I’m go-go-go and can bring stress upon myself if I’m not careful. That’s why people like us need to remind each other every so often :). Everything looks amazing – thank you for sharing!
so true! learning to be okay with less to take on is hard. thank you for being YOU and understanding
Yoga and breakfast are big things for me!! Great and informative post. Lots of positive thoughts for you and your husband!!
So many changes… we’re working on the job thing too. It would be so much easier if someone would just hand me money to do anything I love. Ha!
these are great ideas for meals. We need to do more of them. And the sleep thing… constant battle for me!
Oooh my goodness – preach, girl!! I know some podcasters say adrenal fatigue is an overused term, but I think it’s super important to be aware of and probably a lot more common than most people think. I’m always trying to use what I eat to reduce cortisol and inflammation, speed recovery, and keep my adrenals in check. This involves a lot of the foods you’ve mentioned here! And thank you so much for intro-ing me to a new podcast. I fully intend to catch up on all the episodes while I’m on the bike this weekend!
especially for endurance athletes, yes! so glad you are aware. you are doing an amazing job at balancing it all. xxoo
I love the sleep shake! So great!
Sea salt? Good to know…I’ve been eating lots of sweet potatoes with coconut butter at night as a side. It’s what I’ve been craving and it’s been helping me sleep. Best cure for my stress and exhausting…yep I’m on the plane heading to Nantucket for a week. WAHOO! XOXO
I’m so glad you spread this message b/c I think there are tons of people suffering from adrenal stress who can learn from this post!
it’s crazy how our society just ignores it and keeps pushing. sigh… not good. learning to recognize it is key, yes?
test
It really is amazing the mind-body connection–that we can feed our body to feed our mind and our mind can then help our body. I hope that you are feeling a bit less scattered, a bit more secure, and that those cortisol levels are CHILLING OUT
amen to that sista! chillax
Give me all of these STAT!
are you taking cortisol support?
What is that please? In desperate need!
I would check out the hormone cure by Dr. Sarah Gottfrie. She has some recommendations. You will need to know if your cortisol is high or low in the morning. Hope that helps!
My adrenals have never been healthier 🙂