Sunday, March 27, 2011

Adrenal Recovery: Nutrition

It is usually best to get as much of your nutrients from whole foods instead of supplements. Your body will absorb them better.

(I would talk to your doctor about taking extra vitamins, minerals or herbs. My doctor has me on an excellent muli-vitamin to help me rebuild)

These are some nutrients which are often recommended

take extra vitamins -
Vit B complex supplement that are high in B6 and pantothenic acid especially helps adrenal function ; they help regulate energy
B12 (is found in meats, eggs) which gives energy, calm, well being, help sleeping; Vitamin B12 deficiency is characterized by megaloblastic anemia, fatigue, weakness, constipation, loss of appetite, and weight loss. Neurological changes, such as numbness and tingling in the hands and feet, can also occur. Additional symptoms of vitamin B12 deficiency include difficulty maintaining balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue; low stomach acidity (common in low adrenal function) will impair absorption of vit B12 ; some people are helped by B12 injections; B vitamins support the immune system the adrenal glands, and the nervous system; Good sources are avocados, bananas, beans, beets, chicken, dairy products, dark green leafy vegetables, fish, nuts, oranges, potatoes, and whole grains.

Vit C 1,000 (some recommend 2,000 to 5,000mg) daily in divided doses of 55mg., if get diarrhea cut down) helps adrenal function and strengthens the immune system
Vitamin C supports the adrenal glands and are found most fruits and vegetables especially broccoli, cranberries, kale, mangoes, melons, oranges, papayas, potatoes, spinach, strawberries, and tomatoes

Vit E 400 IW daily with mixed tocopherols; supports red blood cells, prevents anemia, and stimulates the immune system;

Eat 25g fiber day

Bromelain 1,500mg daily in divided doses of 500 mg taken between meals; helps reduce inflammation ( I get mine in a good mult -vitamin)

Coenzyme Q10 100 mg daily in divided doses of 50 mg.; an antioxidant involved in the production of ATP, the energy source cells

Evening Primrose Oil 3,000 mg daily, in divided doses of 1,000mg, each providing 240 mg of gamma-linolenic acid (GLA) which helps lessen aches and pains

Lactobacillus Acidophlus 200 mg daily (look for the words “live or active” cultures to get them in yogurt and you can get them in pills which need to be kept refrigerated); it helps to keep the digestive track in balance so you don’t get yeast infections

L-carnitine 1,000 mg daily in divided doses of 500mg; helps the body convert fatty acids into energy
Essential faty acids (EPAs) help reduce fatigue and support the immune system: Sources: flaxseed oil and cold water fish and walnuts, omega-3 fortified eggs; which are high in Omega-3 (linolenic acid) is a type of EFA
extra omega 3 and 6 fatty acids
Omega 3 and 6 fatty acids need to be balanced in about equal amounts of each
omega-6 fatty acids tend to increase inflammation (an important component of the immune response), blood clotting, and cell proliferation, and omega-3 fatty acids decrease those functions.
There are few sources of Omega 3s; to have balance you need to cut down on omega-- 6 levels by reducing consumption of processed and fast foods and polyunsaturated vegetable oils (corn, sunflower, safflower, soy, and cottonseed, for example). At home, use extra virgin olive oil for cooking and in salad dressings and other cold pressed oils. Keep oils in refrigerator to avoid going rancid. Organic oils are best.

avoid food and drinks which contain caffeine; caffeine can remain in your body for ten hours or more; It can make it harder to sleep well and takes magnesium out of your body which will make you more fatigued. (chocolate has caffeine in it)

Get plenty of antioxidants (toxins will have built up in your body if your adrenal function is low and these foods will help reduce them)
beta-carotene (found in dark orange vegetables such as carrots and winter squash and green leafy vegetables such as spinach and kale)
bioflavonoids, reduces inflammation; (found in raw citrus fruits; apricots, apples, chocolate, peppers, onions, buckwheat, blueberries, blackberries, raspberries, and strawberries, cherries, white portion of citrus fruits, grapes
(bioflavanoids - a group of water soluble substances which maintain the health of capillaries and blood vessels. They are required by the body to aid in resistance to infection and they enhance the function of vitamin C..)
salt food to taste - do NOT skimp on salt; eat more salty foods in hot weather; if not over135/85 then it is fine
may crave salt; sea salt best since it does not have aluminum in it to prevent caking ; need 2 grams of salt daily (about a teaspoon and a half); but less than 2,300mg daily) you need a ratio of 15mg potassium to 1 mg of sodium
iodized salt may problem; some people with low thyroid which often accompanies low thyroid may be very sensitive to the this form of iodine and make their symptoms worse; sea salt may be better tolerated

check for deficiency of folic acid and vit B12 which may be low if there is low stomach acidity which is common in low adrenal function

zinc (meats, nuts, beans, grains)zinc - 30 mg daily; improves muscle strength and endurance and lessen fatigue
iron (meat, dairy, soy)
copper (whole grain cereals, Legumes, Oysters, Organ meats, Cherries, Dark chocolate, Fruits, Leafy green vegetables, Nuts, Poultry)
magnesium (dark green, leafy vegetables, fruits, nuts, grain, legumes ) Magnesium is involved with calcium and phosphorus in depositing these minerals in bones and teeth (50% of magnesium is in bone), the transmission of nerve impulses like keeping normal heart rhythm, keeping a healthy immune system, building of protein structures, enzymes and muscle contraction; regulates blood glucose levels and is involved in energy metabolism. 500 mg daily at bedtime; will help with fatigue
Magnesium helps ATP (a molecule needed for energy) Sources: broccoli, and green leafy vegetables (chard, kale, mustard greens, parsley, spinach, turnip greens) corn, green beans, lima beans, pistachios, potatoes, pumpkin seeds, raw almonds, sesame seeds, squash, sunflower seeds, tofu, walnuts, wheat germ, yams, and fruits such as bananas, grapefruit, papayas, prunes, raisins, and pineapple juice.
manganese (Food Sources of Manganese: Apples, Apricots, Avocado, Barley, Beans, Blackberries, Blueberries, Buckwheat, Celery, Chestnuts, Egg yolks, Green leafy vegetables, Legumes, Oats, Olives, Pine nuts, Pineapples
Nuts, Raisins, Rhubarb, Rye meal, Seaweed, Seeds, Spinach, Split peas dry, Walnuts, Watercress, Whole grains

selenium (nuts, fish, poultry, grains, dairy)

calcium, magnesium, and potassium will improve fatigue
may need to take calcium and magnesium supplements;
will need Vit D to help absorb calcium
Take calcium and Vit D to help compensate for bone loss if you are taking cortisone

Here is a list of foods rich in potassium: since you may be retaining potassium and losing sodium it is best not to eat these foods in copious amounts or take potassium supplements or sports drinks which are high is potassium:
raisins, prunes, apricots, dates, strawberries, bananas, watermelon, cantaloupe, citrus fruits, beets, greens, spinach, tomatoes, mushrooms, soy products, veggie burgers, peas, beans, turkey, fish, beef, salmon, cod

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