Tips for Adrenal Health

Eating for adrenal health is like giving your body the right kind of fuel to keep your inner “stress manager” from going on strike. Our adrenal glands may be tiny, but they are mighty; they sit on top of the kidneys and produce stress hormones like cortisol, which help us respond to everything from traffic jams to sudden snack cravings. When we overload ourselves with stress, caffeine, and sugary snacks, our adrenal glands work overtime, which can leave us feeling burned out. So, eating for adrenal health is all about giving these hardworking glands the nutrients they need—think protein, healthy fats, and complex carbs—to keep our energy balanced and avoid that 3 p.m. crash that tempts us to binge on everything in sight.

If our adrenal glands had a motto, it would probably be, “Can I get a little help here?” Supporting them with balanced meals, rich in leafy greens, quality protein, and minerals like magnesium, is like sending them on a spa day. Healthy fats like avocado or nuts keep energy levels steady, while foods high in vitamin C, like oranges or bell peppers, help restore adrenal function. Eating with these glands in mind can feel a bit like a “chill pill” for the whole body—because when our adrenals are calm and happy, we feel less stressed, more energetic, and maybe even less likely to eye that third cup of coffee.

9 Tips for an Adrenal Health Diet

Getting our adrenal health under control should be a priority for everyone. Knowing what to do is not always easy, so I’m going to discuss a few things here (some of which I’ve done personally and have found have really helped).

1. Consume more high-quality sea salt
2. Consume more healthy, saturated fats
3. Abstain from all refined grains and sugar
4. Abstain from caffeine (Check out our Morning Metabolism Challenge)
5. Consume plenty of protein
6. Consume plenty of fresh vegetables
7. Consume limited amounts of fruits, avoiding high-sugar fruits (bananas, raisins, dates, figs, oranges, grapefruits, apples)
8. Drink enough filtered water, but don’t drink too much water! Balanced elctrolytes are so important.
9. Eat regular meals and include (healthy) snacks when hungry

This isn’t very different from a typical healthy diet. The only difference is limiting fruits, really. It’s also important to be more vigilant than usual about avoiding junk and consuming only nourishing foods.

Those with adrenal fatigue will crave fat and salt. There is a reason for this! Your body needs high-quality fats and salts to improve. Sodium levels are often lower in people with adrenal fatigue, so your body needs more in order to recover.

A homemade electrolyte drink is the best way to get this, as commercial drinks are full of sugar, artificial flavors, and colors, and other junk. It is important not to drink too much water because plain water can further throw off your electrolyte balance by providing too much fluid and not enough sodium!

If you are drinking as much as the “experts” say (so that your urine is clear) and you need to “go” every hour or so, then you are drinking too much! You may even feel thirstier and like water isn’t hydrating you. Your fluid-to-electrolyte ratio may be off.

Homemade Electrolyte Drink Recipe

Ingredients:

• 1 quart filtered water
• 1 – 2 tbsp. raw honey
• Juice of 1 lemon
• 1/2 tsp. high-quality sea salt

Directions:

1. Mix all ingredients together and sip on this throughout the day.

You can drink as much as you like. I’ve been drinking this almost every day for a few weeks now and have noticed it really helps. You can also add a pinch of salt to anything else you’re drinking –smoothies, plain water, fresh-pressed juice (cranberry juice is very good for you)!

Try our Electrolyte Powder: We combined Himalayan pink salt, maple sugar, and cream of tartar to make our Electrolyte Powder naturally hydrating and satisfying for your body!

Another option is drinking an Adrenal Cocktails.

Check out our Adrenal Cocktail Collection.

Additional Tips to Support Adrenal Health

There are additional steps you can take as well. Your lifestyle can be as important as your diet because excess stress is one of the ways your adrenals become damaged in the first place. Eliminating (some) stress is an excellent way to help them function normally again.

• Get to bed at a reasonable hour. This means between 10 and 11 each night.
• Take time to relax before bed, perhaps with a book or a cup of tea or some Bone Broth Hot Chocolate. Start winding down by 9 so that you are ready for bed by 10 or so.
• Remove unnecessary stress from your life.
• Get plenty of the important and trace nutrients your body needs. Magnesium is a very important one, and oftentimes people are deficient in it. Try our Good Night Lotion and Epsom salt baths to help support my magnesium intake.
• Use Adaptogenic Herbs like in Earthley’s Adaptogenic Immunity.
• Avoid negative people and situations whenever possible.
• Take time each day to breathe, pray, and relax.
• Include joyful activities in your life (hobbies, nights out with friends, family activities, etc.)
• Make your health a priority.
• Eat a varied real, whole food diet. Try this cookbook, if you need some Wholesome Real Food Favorites!