Foods to Heal Adrenals and Cortisol
Foods are healing and essential to our daily function. What we take in (or don’t take in) directly affects all of our systems, including our adrenals. Before we look at how our nutrition can help us support our adrenals, we need to understand the vital role they play in our bodies.
The adrenal glands are small, triangular-shaped organs located on top of each kidney. They play a crucial role in the endocrine system, which regulates various bodily functions through the release of hormones. Among these hormones that are released through the adrenals, we find cortisol. This hormone is involved in regulating metabolism, immune response, and the body's response to stress. It helps the body maintain a steady supply of energy, regulate blood pressure, and control inflammation.
Balanced and nutritious diet can support your overall health and help manage stress, which can, in turn, have a positive impact on adrenal function and cortisol regulation. Here are some dietary guidelines that may help support your adrenal health and cortisol levels:
1. Whole Grains: Choose whole grains like quinoa, brown rice, and oats over refined carbohydrates. They provide a steady release of energy and help stabilize blood sugar levels!
2. Proteins: Include organic sources of protein like poultry, fish, and legumes in your diet. Protein can help maintain stable blood sugar levels and support muscle growth and repair. Aim for at least 100 grams of protein daily starting with 30 grams minimum for breakfast within an hour of waking up.
3. Healthy Fats: Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil. These fats are important for overall health and may help with hormone production and balance. We need healthy fats in our diet!
4. Fruits and Vegetables: Eat a variety of colorful fruits and vegetables to obtain essential vitamins, minerals, and antioxidants that support your immune system and reduce inflammation. Make that plate beautiful!
5. Magnesium-Rich Foods: Magnesium is important for adrenal health and may help regulate cortisol levels. Add in spinach, nuts, seeds, and whole grains to your meals throughout the day - they are good sources of magnesium!
6. Vitamin C-Rich Foods: Vitamin C is important for adrenal function and can help reduce stress. Think citrus fruits, bell peppers, and strawberries to include in your diet. These are great items to add into lunches or salads.
7. Omega-3 Fatty Acids: Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, have anti-inflammatory properties and support overall health.
8. Limit Caffeine and Sugar: Excessive caffeine and sugar consumption can stress the adrenals and lead to cortisol spikes.
9. Hydration: Staying well-hydrated is essential for overall health and can help your body manage stress more effectively. Utilize electrolytes in your day to boost your hydration benefits!
11. Balanced Meals: Aim for balanced meals that combine protein, carbohydrates, and healthy fats. This can help maintain stable blood sugar levels and prevent energy crashes. Healthy snacks like nuts, or meat and cheese, in between meals can also help regulate your blood sugar.
12. Regular Meal Times: Try to eat at regular intervals to maintain consistent energy levels and reduce stress on the adrenals.
All of this sounds great, but can be overwhelming! We’ve made it easier on you by giving you free access to our recipe guide!