Adrenal Fatigue Syndrome: Dietary and Lifestyle Recommendations to improve symptoms

The quality of your health depends upon many pieces that not only include the health of your bodily systems, but also include a healthy diet, exercise and spirituality.

Treatment of Adrenal Fatigue Syndrome may center on developing general healthy diet guidelines, in addition to making some key adjustments in your relationship with food. A poor diet is sometimes the cause of Adrenal Fatigue Syndrome, but a healthy diet is almost always helpful in recovering from Adrenal Fatigue Syndrome. A healthy diet combines fats, protein, and carbohydrates at every meal and snack for a steady source of energy throughout the day.

Dietary recommendations for Adrenal Fatigue Syndrome include:

  • Add ground flax meal to your diet since it contains healthy dietary fiber and omega-3 essential fatty acids.
  • Add extra virgin organic coconut oil to your diet to benefit from the saturated fat that can help stabilize blood sugar levels.
  • Add foods rich in omega-3 essential fatty acids to your diet in the form of fish oil, wild-caught salmon, minimal-mercury albacore tuna, and sprouted walnuts.
  • Add mineralized salt to your diet, especially upon rising (½ to 1 teaspoon mixed in water) and at least a half-hour before your lowest energy point of the day. Choose Himalayan crystal salt.
  • Eat lightly cooked animal and vegetable proteins (meat, fish, poultry, eggs, legumes). Read more about good protein and bad protein.
  • Eat dairy products with live, active cultures probiotics, such as organic, unpasteurized yogurt and kefir (unless you are allergic to dairy).
  • Eat plenty of unrefined low-glycemic carbohydrates (brown rice, sprouted grains, winter squash).
  • Limit intake of fruits that have a high glycemic index such as apricots, raisins, banana, papaya, and mango.
  • Eat plenty of vegetables and vegetable juices (kelp, sprouts, green and black olives, peppers, spinach, chard, celery, zucchini).
  • Add nutrient-dense and unprocessed foods such as sprouted nuts and seeds to your diet.
  • Drink purified water throughout the day.

Foods to AVOID include:

  • All foods containing refined sugar or artificial sugar-substitutes such as aspartame, Splenda®, etc. Choose a natural sweetener like Xylosweet instead.
  • All simple or refined carbohydrates (white bread, pasta, cookies, cakes, crackers, etc.)
  • Foods high in potassium since they make adrenal fatigue worse (bananas, all melons, dried figs, raisins, dates, oranges, grapefruit, etc.)
  • Excessive caffeine intake – While moderate amounts of caffeine may be beneficial, excessive consumption of caffeine can disrupt the body’s systems, causing insomnia and irregularity (constipation or diarrhea)
  • Alcoholic beverages in excess since they hinder the functioning of the immune and energy production systems
  • Fermented foods such as cheese and wine
  • Fungi such as mushrooms
  • Pickled foods
  • Sweetened fruit juices that spike blood sugar levels too rapidly
  • Carbonated soft drinks that alter pH levels, making the blood more acidic
  • Bottom crawlers such as oysters, clams, and lobster that may contain toxic levels of mercury
  • Deep-sea fish such as tuna, mackerel, and swordfish that may contain toxic levels of mercury. Choose minimal-mercury albacore tuna instead.
  • Farm-raised fish that contain PCBs and not enough omega-3 essential fatty acids, due to their land-based diets. Choose wild-caught salmon instead.
  • Yeast and wheat products (breads, crackers, pasta, etc.) that contain gluten
  • Sodium nitrite found in processed foods such as hot dogs, lunch meats, and bacon
  • Monosodium glutamate (MSG) found in many foods as a flavor enhancer
  • Hydrogenated and partially hydrogenated oils/trans fats found in many processed foods, deep-fried food, fast food, and junk food.

Those with Adrenal Fatigue Syndrome tend to tolerate fewer carbohydrates and need more protein than what is recommended in the USDA’s Food Guide Pyramid.

Other tips for sufferers of Adrenal Fatigue Syndrome:

  • Laugh as often as possible since this increases the parasympathetic supply to the adrenals.
  • Take small breaks from stressful activity to lie down.
  • Actively try to increase/promote relaxation, by doing activities such as yoga, meditation, and prayer.
  • Always eat breakfast, and do it before 10 am.
  • Eat 5-6 frequent small meals instead of 3 large meals.
  • Set early bedtimes: 10 pm is ideal.
  • Sleep in until 9 am whenever possible.
  • If you have “silver” dental fillings, get an evaluation from a mercury-free dentist who specializes in the safe removal of mercury amalgam fillings. Exposure to mercury (a neurotoxin) damages neurotransmitters along the HPA axis and can be a cause of Adrenal Fatigue Syndrome. Find a Mercury Free Dentist


Regular exercise can help to relieve stress, tension, and anxiety by increasing blood flow to the brain, releasing hormones, stimulating the nervous system, and increasing levels of morphine-like substances found in the body (such as beta-endorphin) that can have a positive effect on mood. If you have Adrenal Fatigue Syndrome, you may struggle with feeling like you don’t have the energy to exercise, but research has shown that even just 20 minutes, 3 to 4 times a week, can significantly help regain and maintain overall health as well as promote energy production. Just make sure you avoid a highly competitive exercise program since competition can lead to added stress, which is one of the main causes of Adrenal Fatigue Syndrome. Brisk walking or bike-riding are excellent options.

Additional Information about Adrenal Fatigue Syndrome

  1. Adrenal Fatigue Syndrome Overview
  2. Common symptoms of adrenal fatigue syndrome
  3. Common causes of adrenal fatigue syndrome
  4. Help me choose a natural and alternative treatment for adrenal fatigue syndrome
  5. Conventional or prescription medications used in the treatment of adrenal fatigue syndrome
  6. Additional reading for adrenal fatigue syndrome

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