Is Adrenal Fatigue Real?

Myth busting this common question and find out if there are foods that will help alleviate symptoms of adrenal fatigue

There is no scientific proof that adrenal fatigue exists as a true medical condition. Rather, it’s a broad term encompassing a cluster of non-specific symptoms. These symptoms may range from feelings of tiredness and weakness to sleep disturbances, and even cravings for sugar and salt. 

What is Adrenal Fatigue? 

Advocates of adrenal fatigue propose that it arises when various life stressors overwhelm the body’s capacity to cope. Our adrenal glands, which are small organs perched above our kidneys, typically respond to stress by producing hormones such as cortisol.  

The theory of adrenal fatigue suggests that during prolonged periods of stress, these glands may struggle to meet the body’s demand for these vital hormones.  The theory is that this imbalance can trigger the onset of symptoms associated with adrenal fatigue. 

What are Signs of Adrenal Fatigue? 

Some symptoms of adrenal fatigue include exhaustion, dizziness, brain fog and intense cravings, especially cravings for sugary or salty foods. You may also experience body aches and pains, trouble falling asleep at night and/or difficulties waking up in the morning and lack of motivation. 

If you suspect that you are experiencing adrenal fatigue, make an appointment with your doctor or primary care provider. Since adrenal fatigue is not a true medical diagnosis, testing should be done to uncover if something else is going on.  

If you’re wondering if there is an “adrenal fatigue diet,” there are dietary changes you can make today to start feeling better. 

Adrenal Fatigue Eating Tips

Eating Regularly 

Skipping meals or going long periods of time without eating can result in symptoms akin to those associated with adrenal fatigue. 

Fuelling your body regularly also helps to keep your metabolism active. When you don’t eat for extended periods of time, your body goes into ‘starvation mode’ and starts conserving energy by slowing down the metabolic rate. Overtime, this can lead to weight gain as your body becomes less effective at burning calories. 

Incorporate Lean Protein at Every Meal 

Lean protein sources, both animal and plant-based, play a vital role in supporting adrenal health. The amino acids found in these proteins are essential for the production of hormones like adrenaline and cortisol, which are produced by the adrenal glands. 

Also, consuming lean protein at every meal in combination with a carbohydrate, can help stabilize blood sugar levels. When your blood sugar drops too low, it will trigger your adrenal glands to secrete more cortisol. 

Incorporating lean protein into your diet doesn’t have to be boring or monotonous. There’s a wide variety of lean proteins available from both animal and plant sources. Here are a few examples:  eggs, Greek yogurt, lean meat, fish, tofu, lentils, chickpeas and other legumes, edamame, and hemp hearts. Heres’ a full list of protein examples and sources of plant based proteins. 

Include Omega-3’s 

Omega-3 fatty acids have been shown to reduce inflammation and help prevent stress-related health problems including adrenal fatigue. Although the mechanism of how it works in our body is unclear, studies have found that omega-3 can reduce cortisol levels. 

Foods rich in omega-3s include fatty fish like salmon, trout, sardines or mackerel as well as flaxseeds, chia seeds and walnuts. 

Limit Caffeine Intake 

Caffeine isn’t necessarily the culprit behind adrenal fatigue.  However, it can upset the body’s normal cortisol rhythm by prompting the adrenal glands to secrete more cortisol. Paradoxically, if you’re relying on caffeine to combat tiredness, it’s likely contributing to your exhaustion. 

Try to limit coffee to 1-2 cups (250ml or 8oz = 1 cup) per day, or 2–3 cups of caffeinated tea per day. Learn more about caffeine consumption. 

Hydration is So Important 

Hydration is crucial when it comes to managing adrenal fatigue. The adrenal glands regulate the body’s fluid and electrolyte balance.  When our adrenal glands are under stress, this important function can be compromised leading to dehydration. 

Drinking plenty of water throughout the day can help support these vital organs. The goal is to have 2-3 litres of water per day. This certainly can be hard if you aren’t a fan of water.  Consider drinking herbal tea or water infused with delicious herbs such as mint or basil.  One of my favourites is water infused with mint, lemon and cucumber. Mint and raspberry also go well together! Get more ideas to stay hydrated if you struggle to drink enough water. 

Increase Vitamin C Intake

Increasing vitamin C in your diet may have a huge benefit on how you feel. Here’s how: 

• Vitamin C helps to maintain normal adrenal function and helps in the formation of cortisol.  
• People with elevated cortisol levels are more susceptible to catching colds because of a weakened immune system. Increasing vitamin C can bolster your immune system. 

Most fruit and vegetables are a great source of vitamin C. Citrus fruits like oranges and grapefruits, strawberries, bell peppers, and spinach are all high sources of vitamin C. 

Our adrenal glands produce hormones that fuel our energy, manage our stress and regulate functions like blood pressure and metabolism. When the adrenal glands are not working properly because of chronic stress, poor diet, or lack of sleep, we feel perpetually tired, irritable and overwhelmed to name only a few symptoms. 

Incorporating the six dietary changes listed above as well as finding ways to reduce chronic stress such as meditation, yoga, and deep breathing can help calm your nervous system and reduce the demand on your adrenal glands. 

By making small, consistent changes in your diet, sleep habits, and stress management techniques, you can supercharge your adrenal glands and your life. 

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