Although medical knowledge of Adrenal Fatigue Syndrome is still in its infancy and there is no standardized treatment or recovery program for it, there are some natural remedies that can be used to help the body combat it. A diet that is poor or incompatible with the needs of the individual is a key and major cause of Adrenal Fatigue Syndrome. A diet that is biochemically and metabolically incompatible with the needs of the damaged adrenal glands is simply not enough to achieve a state of complete recovery. How to use dietary healing to combat Adrenal Fatigue Syndrome? The following are some solutions provided by Dr. Michael Lin, an authoritative doctor in the United States. The dietary guidelines mentioned in this article are designed for Stage 3 Adrenal Fatigue Syndrome, a time when it is particularly important to adopt a healing diet. However, many of the principles in these guidelines are also helpful for early AFS, as well as for people who want to build a healthy body and prevent AFS.

Glucose/Sugar

Glucose, a simple sugar found in food, is an essential nutrient that provides energy for the normal functioning of the body's cells. After a meal, food is digested and broken down into glucose and other nutrients in the stomach. Afterwards, glucose is absorbed by the cells of the intestines and transported through the bloodstream to cells throughout the body. However, glucose alone cannot enter the cells; it needs the help of insulin to penetrate the cell walls. Thus, insulin is a regulator of glucose transport and metabolism in the body.

Hunger Hormone

Insulin, also known as the hunger hormone, increases as the blood glucose value rises after a meal, and the corresponding insulin value rises. To produce energy, glucose is transported from the bloodstream to the cells. As the cells produce energy, the blood glucose level slowly decreases and the pancreas stops releasing insulin. As energy continues to be produced, blood glucose levels continue to fall and we feel hungry when they fall below a certain level, usually a few hours after a meal. This drop in blood glucose triggers the adrenal glands to produce more cortisol, which increases blood glucose levels by converting proteins and fats. In this way, blood sugar rises in order to provide a constant supply of energy between meals. Thus, cortisol and insulin work hand in hand to provide stable blood sugar 24 hours a day and to keep blood sugar in a tightly controlled range.

Carbohydrates, Proteins, and Fats

For people with adrenal fatigue syndrome, it is especially important to have a balance of nutrients: proteins, fats, and carbohydrates. People with AFS need sugar (glucose) immediately when they are hungry, however, they also need good-quality proteins and fats if they are to maintain their energy until the next mealtime. Therefore, snack choices should be similar to the composition of three normal meals.

Eating plan

For those with AFS, it is important to have regular meal times; hunger is a complex issue and everyone in the world has a different sense of when it is time to eat or not to eat signals. For example, from 6 to 8 a.m. when our cortisol levels peak, some people may not have an appetite and may skip breakfast because they are not hungry. However, our bodies need fuel (glucose) to function and the body's need for energy remains the same during this time of the morning, so even a small snack is better than nothing and can provide the energy needed, even if you don't have the urge to eat. If your blood sugar drops, the body instructs the adrenal glands to secrete cortisol because it activates gluconeogenesis, the synthesis of glucose from non-carbohydrate molecules, also known as amino acids or fatty acids, in order to increase blood sugar levels so that the body can function. That's why it's important to eat a healthy breakfast shortly after waking up in the morning, no later than 10 a.m. An adequate breakfast prevents the body from scrambling to catch up for the rest of the day.

Ideally, you would eat lunch between 12:15 and 12:45. Sometimes we need a nutritious snack between 2:30pm and 3:00pm to keep our cortisol down between 3:00pm and 4:00pm. Then, ideally, dinner is between 6:00 and 7:00 p.m. In other words, every 3-4 hours you should eat something healthy, including some fat and protein.

Portion sizes for all meals do not need to be large, and it is best to plan on taking low glycemic index foods (see Appendix B for a complete list). It is important to avoid foods with a high glycemic index, such as refined flours and high-sugar baked goods, fruits, and other desserts. These sugary, high-carbohydrate treats raise blood sugar, triggering a relative increase in insulin secretion. Over time, insulin secretion then becomes dysfunctional, which in turn leads to a hypoglycemic state during the day and late at night, the symptoms of which include anxiety, tremors, dizziness, nightmares, and night sweats. When this happens, the body must activate the adrenal glands to secrete more cortisol in order to raise blood sugar back to normal levels. If this continues over the years, it can eventually overload the already fatigued adrenal glands and overwhelm them.

The Primary Diet for Adrenal Fatigue Syndrome

The primary diet for AFS is designed for those in Stage 3, but as you can see, some of the principles are beneficial to most people, including those who are sensitive to blood sugar, have allergies, or want to adopt an anti-aging diet. In order to achieve optimal recovery from AFS, your diet plan should contain plenty of raw foods and low glycemic index (GI) foods. Consider the following guidelines:

Start each morning with a glass of boiled water with a half to one teaspoon of sea salt. People with normal blood pressure can sprinkle sea salt on food to add flavor as they like. (Foods high in potassium, such as bananas, dried figs, raisins, and dates may worsen the adrenal glands and should be avoided by people in Stage 3). Eat small, frequent meals-five to six times a day instead of the regular three square meals every 3-4 hours. Avoid fruit juices of all kinds. Avoid eating only fruits, especially melons, which have a high glycemic index, as sugar is released shortly after ingestion. It is best to eat fruit before meals or before eating protein-containing foods. Foods to consume in moderation: Organic fruits such as papaya, mango, apple, grapes, berries and cherries. Choose high-quality proteins from meat, fish, poultry and eggs, which provide a steady source of energy between meals. Incorporate plenty of protein and fat at each main meal and snack to keep your energy supply up. If you have trouble falling asleep, eat some protein and fat such as nuts, turkey, chicken or eggs before you rest. If you wake up in the middle of the night, eat a healthy snack high in protein and fat, such as cheese or nuts, before going back to bed. Avoid *** body foods such as caffeinated coffee, caffeinated beverages, green tea and tea in general. Avoid foods that may increase the inflammatory index in your body, such as wheat and dairy products. If you have an OAT axis imbalance, avoid foods that may cause hormonal imbalances such as unfermented soy, tofu, and raw cruciferous vegetables. Avoid foods that cause stress to the liver, such as alcohol. Avoid foods that cause more stress on the body, such as fried foods, refined foods, and highly processed foods. If you can find it, try to use raw (unpasteurized) dairy products, which are very nutritious; raw dairy products are an exception to the recommended avoidance of dairy products in the above principles. In addition, goat's milk is better for human intake than cow's milk. Otherwise, avoid dairy products whenever possible. The protein casein and the fats in cow's milk are chemically altered by the high temperature process of pasteurization, causing more stress and pro-inflammatory substances. Drinking two cups of chicken soup a day helps prevent the body itself from further breaking down collagen and muscle. Chicken soup provides gentle nutrients that are easily broken down and metabolized for absorption, thus preventing further collagen and muscle breakdown. To help your body remove toxins, it is important to drink 8-10 glasses of water a day. Add lemon slices or lemon juice to your drinking water to slowly improve liver function. Avoid consuming fruit in the morning to prevent excess potassium and sugar in the body. Dietary Principles for Adrenal Fatigue Syndrome

As a general rule, your daily diet should include:

30 ? 40% above ground vegetables (i.e., leafy greens, winter and summer squash, tomatoes, green beans, celery, salads, etc.), including green cauliflower, white cauliflower, and cabbage, but we recommend reducing the amount of these vegetables no more than twice a week because of their estrogenic properties. If possible, about 50% of your daily vegetables are best harvested raw.

NOTE! Vegetables such as carrots and turnips are root vegetables that grow underground. Root vegetables can be eaten raw, but do not consume too much. You can eat cooked groundnuts, turnips, carrots and beets in small quantities, i.e. ? cup per day.

10 ? 20% Grains 10 ? 20 % Beans and legumes 20 ? 30 % Animal foods, i.e., organic meats and birds free of hormones and antibiotics, such as turkey and chicken; deep-sea, mercury-free fish (i.e., wild-caught salmon and shrimp, and some tuna caught in Canadian and U.S. waters) are also OK. Caution must be exercised in purchasing seafood because of the continuing problem of mercury and other substances polluting the oceans and fresh water, with adverse effects on living organisms. 20 ? 30 % of good fats, i.e., nuts and seeds, extra virgin olive oil, coconut oil, grapeseed oil, rice bran oil, avocado oil, flaxseed oil, walnut oil, and high-quality cold-pressed oils when purchased. 1 0 ? 15 % whole fruits (except bananas, melon families, and dried fruits) to go along with your protein. < p> NOTE! You will notice that the minimum percentages add up to 100%. However, the ranges are approximate and will vary from day to day. For example, there may be a day that contains slightly more fat than fruit. We realize that the exact program varies from person to person and that there is no one-size-fits-all approach. We design individual diets for those who seek our help, based on the body's ability to assimilate and to match the body's caloric and nutritional needs. Those in late-stage AFS, especially in Stages 3C and 3D, often have digestive problems and intolerances to the general recommendations above.

Preference for raw foods

Approximately 50 ? 60% of the diet should consist of raw foods, which means that it is important to include 6 ? This means that it is important to include 6 to 8 servings of a variety of vegetables per day. Sodium-rich vegetables recommended for people with AFS include kelp, black olives, red peppers, spinach, squash, celery, and Swiss chard. The easiest way to consume these vegetables includes adding at least three different colors of vegetables to your meals, such as a salad with a mix of green and red leaf lettuce, spinach, red or yellow bell peppers, and celery. Use green cauliflower, carrots, white cauliflower, butternut squash, red and green cabbage, and/or bell peppers in other salads or vegetable tosses; and steam or sauté kale, Swiss chard, and other leafy greens to add nutrients to your meals. In addition, you can add extra flavor to salads by adding a variety of chopped herbs such as basil, mint, parsley, cilantro and onion. Colorful vegetables, including many of those listed above, provide beneficial antioxidants (which help remove toxins and protect cells) and phytonutrients (nutrients from plant sources). These vegetables can be eaten both cooked and raw, as some phytonutrients have health benefits when heated. However, spinach salad, for example, has health benefits and is just as good as raw food, but it is not tolerated by everyone, as the more advanced the AFS, the lower the tolerance to raw food will be.

Seeds and nuts

These are an important component of the diet and are a source of some amino and fatty acids, which are needed by the adrenal glands to make cholesterol and are precursors to all adrenal steroid hormones. When purchasing, choose raw nuts and seeds that are fresh and free of oil depletion (spoilage). Note: Sour oils can produce and/or exacerbate the symptoms of AFS, so avoid them completely. Sour oils, rancid nuts and seeds will smell "oily". We recommend storing nuts and seeds in the refrigerator or freezer.

In addition to peanuts, feel free to include raw nuts in your diet. Quality choices include almonds, cashews, Brazil nuts, pecans, walnuts, hazelnuts, macadamia nuts, chestnuts, pumpkin seeds, pine nuts, and more. Soak brown nuts for at least 12 hours before eating; soak brown seeds for at least 2-4 hours before eating. Soaking removes an enzyme inhibitor on the brown surface to improve absorption. Avoid peanuts because of potential allergic reactions in some people; in addition, peanuts may be contaminated with aflatoxins.

Daily Fats and Oils

The following tips will help you plan your diet:

Use olive, avocado, flaxseed, or walnut oils - cold-pressed and virgin - as salad dressings, but do not use them for high-temperature cooking. When heated, the chemical structure of the beneficial fats changes and at higher temperatures they are converted to trans fats, which in turn cause oxidative stress in the body. When cooking with these oils, such as in a stir-fry, start by stirring the vegetables with enough water and steaming them. Then after the vegetables are cooked, add the oils and seasonings mentioned above to the stir-fry and turn off the stove. If you want to fire sauté or stir-fry in oil, use grapeseed or rice bran oil as they have a higher boiling point. Cream can add some flavor to foods-don't be afraid to use it. Adding coconut oil and olive oil to your protein smoothie can improve the GI value. Sugar

We recommend avoiding high-sugar foods to prevent blood sugar imbalances, which can lead to the hypoglycemic response mentioned earlier in this book; avoiding high-sugar foods will also give you balanced energy levels throughout the day. Sugar is an overt and hidden food; avoid fruit juices, sodas, and alcoholic beverages; avoid ice cream and pastries, candies and cakes, and obviously sugary foods; these sweets are also known as empty calories because they are high in calories but low in nutritional value. Hidden sources of sugar include many commercially available salad dressings and sauces, the most popular of which are pasta and ketchup. Reducing sugar intake helps to improve the immune system, which in turn helps the adrenal glands to recover and reduces or eliminates empty calories caused by sugar, which will contribute to weight loss success.

About Breakfast

It's true! Breakfast is indeed the most important meal of the day, providing the necessary nutrients for the body to quickly unfold the start of the day after fasting all night. The first meal of the day should include some protein and fat, as well as some carbohydrates. Here are some suggestions:

We agree with the old adage, an apple a day keeps the doctor away, so smear some almond or cashew butter (but not peanut butter) on a sliced apple, or eat an apple with a handful of nuts. Add sliced fruit or berries to a bowl of wheat-free or gluten-free granola or whole grain oatmeal, then add full-fat yogurt. Get creative and make delicious protein shakes with protein powder (rice flour or whey, but not soy), raw hormone-free organic eggs, avocado, coconut oil, berries and other fruits. Many people believe that using raw eggs is dangerous because the eggs are likely to be infected with Salmonella, a serious foodborne bacteria. However, raw eggs are safe because the salmonella is on the shell and not inside the egg. Raw eggs are safe to eat if you carefully wash the shells before preserving them. Raw eggs contain the best source of protein and unoxidized cholesterol, making it definitely one of the best gifts from nature for people with AFS. You can also eat poached eggs and add steamed or baked red sweet potatoes. On a cold day, cooked oatmeal with ground nuts, berries or other fresh fruit and coconut flakes makes a wonderful breakfast.

Example of a 2,000 Calorie-a-Day

10 % whole grains = 200 calories = 1 slice of Ezekiel's Sprouted Bread, 1/2 cup brown rice, and 1/4 cup oatmeal. and 1/4 cup oatmeal. 10 % Vegetables = 200 calories = 3 cups salad, 2 cups leafy greens and 2 cups mixed greens. 10 % Root or Starchy Vegetables = 200 calories = 1 cup winter squash, 1 sweet potato, 1 carrot, and a handful of potatoes, such as homemade potato pancakes, baked potatoes, or purple potatoes. Don't eat french fries or potato pancakes from the market or restaurants; the fat in these foods is unhealthy. 10% Beans or legumes in pods = 200 calories = ? to 1 cup of beans and legumes in pods, such as black beans or lentils. 15 % Nuts, Seeds = 300 calories = 1 ounce of nuts and seeds plus 1 tablespoon of nut butter. 15% Fats = 300 calories = 1 tablespoon olive oil, 0.5 tablespoon coconut oil and 0.5 tablespoon cream. 20% Animal protein = 400 calories = 5 ounces of meat, chicken, fish, or eggs. 10% Whole fruit = 200 calories = 2.5 medium-sized whole fruits, such as apples. What Works and What Doesn't Work on the Adrenal Diet

The following charts summarize and illustrate the principles and reasons for the dietary guidelines.

Table 3 Diet for Adrenal Fatigue Syndrome Co-authored by Dr. Michael Lam and Dorine Lam, Dietitian Objectives 1) Eat breakfast by 10 am 2) Eat smaller, more frequent meals: breakfast 6 to 8 am; lunch 12 to 1 pm; dinner 6 to 7 pm; and snacks at 10 am, 3 pm, and before bedtime. 3) Eat 10 to 20% of the calories consumed in the diet. 3) Eat 10-20% whole grains, 30-40% vegetables (50% should be raw), 10-20% beans and legumes, 20-30% animal foods, 10-15% fruits, 20-30% good fats, nuts and seeds. Avoid Bananas, dried figs, raisins, dates, oranges, grapefruit High potassium - contributes to worsening of adrenal fatigue syndrome Eating fruits and drinking fruit juices in the morning Rapid rise and fall of blood glucose Refined flour products: pasta, white rice, bread, pastries, baked goods Rapid fall of blood glucose, stealing of nutrients; wheat may cause inflammation in the body Honey, sugar, syrups, soft drinks Blood glucose Rapid drop within an hour Coffee, tea, black tea, hot chocolate, alcohol, cola, chocolate Caffeine can *** the body; alcohol can cause congestion in the liver Avoid addictive or allergic foods or sensitivities that put extra stress on your body Avoid rushed and busy eating that causes more stress on the body Avoid fried and burnt foods; hydrogenated fats and oils Trans fats can increase inflammation in the body Most of the benefits Eat before 10 a.m. to replenish reduced glycogen Smaller, more frequent meals keep blood sugar and insulin balanced to get through low-energy periods Pre-bedtime snacks (soaked raw nuts) help with sleep quality Combine fats, proteins, and whole grains in both meals and snacks Provide a steady source of energy for an extended period of time Mix 1 to 2 tablespoons of essential fats per day with grains, vegetables, and meats Essential fats can help to reduce inflammation, and High-quality proteins (meat, fish, chicken, eggs, dairy, and beans) Provide high-quality protein and fat Digestive enzymes and HCL taken with food help to actually break down proteins and high-fiber foods in the stomach Eat 6 to 8 servings of a variety of brightly colored vegetables Vegetables are low in calories, so you won't gain weight They provide vitamins, minerals, phytochemicals, and antioxidants, which are key to maintaining optimal health Sprouts are concentrated with high-quality nutrients Sea vegetables are rich in trace minerals, high-quality plant proteins, and are easy to digest Monounsaturated fats are used for low-temperature cooking; put some water in the oil before pouring it on to prevent the oil from overheating Fresh and raw nuts and seeds (soaked in water) - refrigerate High-quality essential fatty acid sources Acceptable Non-refined whole grains (exclude wheat) Provide sustained energy and nutrients NOTE: Convenient as a breakfast food, but some people may need to avoid eating grains for breakfast. Eat fruits in moderation Maintain blood glucose and insulin balance Polyunsaturated fats (corn, safflower, sunflower, peanut) Never cook with these oils, but add them to foods after they are cooked to provide essential fatty acids

Book Information ◎Images taken from Morningstar Publishing, by Michael Lin, Doreen K. K. Kennedy, and Michael K. Kennedy, and Doreen K. Kennedy, and Doreen K. Kennedy. The book is published by Morningstar, Michael Lam, Doreen Lam. The book "Say Goodbye to Inexplicable Tiredness - Adrenal Fatigue: Clinically Proven Remedies to Restore Your Energy and Vitality" is published by Morningstar and published by Michael and Doreen Lam. Say goodbye to inexplicable tiredness: adrenal fatigue Clinically proven treatments to regain your energy and vitality Sleep a lot, but still no energy? Finished your coffee and still feel tired? Feeling stressed, allergic, or uninterested in sex? Often have strange pains here and there, but you can't find the cause ...... Then, you may be suffering from "Adrenal Fatigue Syndrome"!　 Due to overwork, tense interpersonal relationships, poor diets, and chronic stress, modern people's adrenal glands are overworked and exhausted, leading to a wide range of complications that are difficult for even doctors to treat. The contents of this book are very complete, and comprehensive in-depth to tell us the adrenal fatigue of various symptoms, causes, solutions and treatment methods, professional and detailed, is a teaching knowledge, although the content of many of the more difficult medical terminology and medical theories, but through the translator's heart, as far as possible, with easy-to-understand the text, so that readers can easily understand, but the content of the rather rich readers need to patiently study. The only thing is that the content is quite rich and requires patience from the readers. For more information on Morningstar's book, "Farewell to Inexplicable Fatigue: Adrenal Fatigue," click here

Editor in Chief/Oliver Wu

The book is a great example of a book that is not only about the adrenal glands, but also about the adrenal glands.