Adrenal glands (suprarenal glands) are triangular-shaped, small glands located on top of both kidneys. Adrenal glands produce hormones that help regulate many functions in your body. These hormones respond to stress, regulates blood pressure, immune system, metabolism, and other essential functions.
Parts of Adrenal glands
The cortex and the medulla are the two parts of the Adrenal glands.
The outer part of the gland is the cortex. It produces cortisol and aldosterone hormones. Meanwhile, the inner part of the gland is the medulla. It produces adrenaline and noradrenaline hormones.
These four hormones are essential for the normal functioning of the body. They control many vital functions, including:
- Blood pressure
- Salt and water balance
- Blood sugar levels
- Stress response
- The balance of sex hormones, including testosterone and estrogen.
- Sexual development during and before puberty.
How to Keep adrenal gland Healthy?
Adrenal health is very important to consider. If you don’t take care of it, you may not feel at your best.
Adrenal fatigue causes your adrenal glands to be unable to produce cortisol efficiently when you need it. It is important for your health to maintain the right cortisol balance, affecting things such as stress, glucose metabolism (which affects energy), reducing inflammation, and controlling blood pressure.
Symptoms of Adrenal fatigue
Due to the large amount of influence your adrenal glands have on your body, the symptoms of adrenal fatigue vary greatly. These include symptoms such as lethargy, decreased brain function, weight gain, mood swings, recurrent illness or infection, insomnia, and dizziness.
If you suffer from any of the above symptoms, you may want to consider your adrenal health. You can do many things that are important for your overall well-being to help keep your adrenal glands healthy.
Make sure you get enough sleep
Making sure you get 7 to 9 hours of sleep each night gives your adrenal glands time to relax and stay rejuvenated. Many people experience an increase in cortisol just before midnight, which can disrupt sleep patterns.
Watch your diet
Your diet plays an important role in your adrenal health. It is important to eliminate inflammatory foods, eat lots of fruits and vegetables, lean meats, and whole grains. Cutting down any foods that contain toxic or chemical substances that are difficult to digest, over-processed, and replacing them with nutritious alternatives will go a long way toward your overall health.
Some of the healthiest foods you should consider including in your diet are olive, avocado oil, nuts and seeds (walnuts, chia, almonds), fatty fish (salmon, mackerel, sardines), Seeds, flax seeds, pumpkin seeds, free-range chicken, and crucified vegetables (broccoli, cabbage, Brussels sprouts).
Consider taking natural adrenal-boosting supplements
Supplements should never replace a healthy, balanced diet. However, some vitamins and minerals are considered important for adrenal health and you may want to consider taking supplements if you are tired.
B Vitamins – B5, B6, and B12 vitamins are linked to healthy adrenals. Consuming B-complex supplement may be a good choice for those who are tired, especially if you eat a plant-based diet or eat little meat.
Vitamin C – Studies show that vitamin C helps reduce the physical and psychological effects of stress.
Magnesium – Studies show that magnesium is an essential nutrient for fighting adrenal fatigue.
Vitamin D – Vitamin D is very beneficial for adrenal function.
Zinc – Zinc helps in the production of many important hormones, including the synthesis of thyroid hormones and cortisol.
Whenever Possible, Try to Reduce Stress
Stress is an important factor in adrenal health. The two are inherently connected to each other, so it is extremely beneficial to make every effort to reduce your stress levels. This means resting when you are tired, getting a good night’s sleep (as we mentioned), regularizing your sleep cycle, doing plenty of exercises, doing yoga, or meditating, wherever possible.
What is adrenal fatigue?
Chronic stress and adrenal insufficiency result in adrenal fatigue. Adrenal glands are responsible for producing cortisol. The hormone cortisol helps to regulate blood pressure.
When you are under pressure, your adrenal glands release cortisol. Cortisol slows down the immune system and responds to changes in blood pressure.
When you experience anxiety or chronic stress, your adrenal glands can’t produce enough cortisol. This is called adrenal fatigue, which can be diagnosed medically.
Adrenal fatigue is not known as a medical diagnosis. Only a select few practitioners consider how adrenal insufficiency and chronic stress can contribute to your adrenal fatigue.
What is the best diet for those experiencing adrenal fatigue?
This diet is much like the recommended balanced diet, which usually includes:
- Whole grains
- High-protein foods
Adrenal fatigue diet promotes:
- Proper functioning of the adrenal glands
- Healthy blood pressure
- Increasing the number of healthy nutrients in the body.
- Improved stress levels
The goal is to boost your energy levels naturally so that you do not burn stored nutrients.
The diet for adrenal fatigue is still being tested. This is partly because doctors are still researching adrenal fatigue. But it has been proven that eating a healthy diet and adopting a healthy lifestyle can make you feel better physically and mentally.
Foods to avoid
If you decide to try an adrenal-friendly diet, doctors recommend managing your blood sugar as well as limiting your intake of refined and processed sugars and unhealthy fats.
Some foods to avoid include:
- White flour
- White sugar
- Fast food
- Fried food
- Artificial sweeteners
- Processed food
It is also important to give yourself time to eat. It helps regulate blood sugar and helps the adrenal glands. It helps to eat regularly throughout the day, and eat breakfast. Skipping breakfast and lunch forces your body to burn stored nutrients and lowers your energy levels.
If you eat a regular, balanced diet and eat healthy snacks, you can maintain your energy and cortisol levels throughout the day.
Foods to eat
A balanced diet is the best way to keep your body healthy and manage your sugar levels.
Increase your vegetable consumption to get the required number of vitamins and minerals. Also, add vegetables high in magnesium, vitamin C, B vitamins (especially B-5 and B-6) to help keep the adrenal glands healthy.
foods to eat on the adrenal fatigue diet include:
- Sea salt in moderation
- Low-sugar fruits
- Leafy greens and colorful vegetables
- Lean meats
- Whole grains
- Healthy fats for example olive oil, grapeseed oil, coconut oil
It is also important to stay hydrated. Dehydration affects your stress levels and forces your adrenal glands to produce cortisol.
Herbs to rejuvenate Adrenal Fatigue
In the following list, we introduce you to the five best herbs for adrenal fatigue that provide daily relief, help relieve stress and maintain balance.
Supplements are the simplest and easiest way to get an effective dose of adaptogenic herbs.
Ashwagandha helps maintain and nourish optimal health with the help of normal mood, energy level, and overall immune function.
2) Rhodiola Rosea
Siberian Rhodiola Rosea supports the functioning of the adrenal glands and promotes a healthy response to stress.
3) Holy basil
Holy Basil also called Tulsi. It helps you to respond to stress in a healthy way while raising the spirits and nourishing the brain.
Eleuthero is used to support mental health, performance, and concentration, reduce stress and help maintain healthy energy and stamina.
Schisandra berries can increase the body’s natural resistance and adaptation to the effects of stress, help to support mental endurance, and helps to maintain overall metabolic capacity.
In addition to herbal supplements, there are other ways you can help to support your body, including a balanced diet, eating healthily, getting enough sleep, adopting a healing mindset, and practicing yoga. This includes putting some time for yourself to relax and help your body to recharge.