Adrenal fatigue Protocol
The adrenals are part of the HPA-axis, which can become imbalanced as the result of chronic stress, poor sleep, and an overly-stimulating diet. The suggestions provided in this protocol can be helpful for optimizing adrenal function. Promoting balance of the HPA-axis can help cultivate a healthy stress response, and make you more resilient to the effects of stress.
This is a long-term guide for better health. Each phase should take a month or two to adopt. Do not attempt to take on multiple changes at once. The suggestions provided should be implemented slowly, and one step at a time. Remember, always listen to your body and do only what feels right to you!
PHASE 1
MEAL TIMING: HOW TO SET THE BODY UP FOR DIGESTIVE SUCCESS WHEN IT’S STRESSED.
Why:
This helps to maintain stable blood sugar.
How:
- Eat within one hour of waking up.
- Try to space your meals 3-4 hours apart if your blood sugar is unstable, and 5-6 hours between meals, once your bloodsugar is stabilized.
- Avoid snacking before bedtime.
- Fast from dinnertime until breakfast
- Drink plenty of water throughout the day, but not during meals. Drink only what you need to wash down your food at mealtime.
PHASE 2
MEAL COMPOSITION: DESIGN MEALS AND SNACKS WITH HIGH-QUALITY PROTEIN, GOOD FATS, UNREFINED CARBOHYDRATES, AND FIBER.
Why:
Combining protein, fat, and carbohydrates in each meal will prevent unwanted blood sugar spikes and crashes.
How:
Avoid eating carbohydrates alone. Carbohydrates should always be paired with protein and fat. An example of this for meat- eaters would be a palm-sized portion of meat or fish with a larger portion of vegetables, and half a cup of whole grains cooked in butter, ghee, or coconut oil. Vegetables should take up half the plate.
A balanced plate for a plant-based diet might look like a protein-rich food such as beans or lentils with a generous portion of vegetables, and half a cup of whole grains cooked in butter, ghee, or coconut oil. Vegetables should take up half the plate.
Snacks should also follow this combined ratio of protein and carbohydrates together. An example might be half an apple with a tablespoon of almond butter.
PHASE 3
IDEAL NUTRITION: TRY OUT THE DIETARY GUIDELINES THAT ARE SHOWN TO POSITIVELY IMPACT THE ADRENALS.
Why:
Specific dietary interventions will facilitate a much quicker recovery.
How:
- Eat mostly low glycemic foods.
- Avoid alcohol, caffeine, and tobacco.
- Get plenty of Omega-3s.
- Consume a widely-colored diet, including dark-colored fruits and vegetables.
PHASE 4
LIFESTYLE MODIFICATION: IMPLEMENT PRACTICES TO MANAGE AND LOWER STRESS LEVELS
Why:
Restoring balance to the HPA-axis requires a consistent practice of stress management.
How:
- Practice mindfulness meditation: Sit quietly for at least 10 minutes, daily.
- Electronics curfews: End all screen time at least one hour before bed.
- Get a good night’s sleep: Aim to go to bed early (before 11pm if possible) and get 7-8 hours of sleep. Longer periods of sleep may be needed in case of severe adrenal dysregulation.
- Earthing: Develop a ritual of walking barefoot on the earth or even lying down in the grass. Earthing sheets or mats can also be purchased.
- Practice saying “no” or “not now:” Learn how to prioritize and create healthy boundaries.
- Take a pause: Pausing even a few moments before making decisions can make a big difference.
- Ask for help: Perfectionism can be addictive and is draining and inefficient in the long run.
- Learn a new skill: Learning something new teaches the brain a new pathway to handle change.
- Exercise: Physical activity helps improve neuroplasticity, in addition to all of its other benefits.
- Social interaction: Spending time with friends in a social environment can help to reduce stress on the brain.
PHASE 5
SUPPLEMENTATION: TALK TO YOUR DOCTOR ABOUT TRYING OUT SUPPLEMENTS FOR GENERAL ADRENAL SUPPORT.
Why:
Certain supplements can help decrease the effects of stress and maintain even blood sugar.
How:
- Vitamin D: The recommended dose for a healthy individual with no contraindications is 2,000 IU/day.
- Fish Oil: The recommended dose for a healthy individual with no contraindications is 1,000-3,000mg of fish oil every day.
- B Complex: Overall, the B vitamins are responsible for maintaining normal blood sugar levels, fat metabolism, hormonal balance, and proper absorption of zinc. A number of the B vitamins have been shown to restore proper adrenal function. Follow dosage instructions on the label or consult your doctor.
- Vitamin C: The adrenals secrete vitamin C during their response to a stressor, and chronic stress depletes vitamin C stores. The recommended dose for a healthy individual with no contraindications is 1,000-2,000mg a day of vitamin C.
LEGAL DISCLAIMER
This protocol is a set of suggestions for natural remedies that may help support adrenal health. The information provided is not a cure or treatment for any medical conditions, and does not constitute medical advice. Please see your doctor for proper testing and diagnosis of any conditions or imbalances before beginning the Adrenal Health Protocol.
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