8. Diet BASICS
What to Eat
Eat a healthy, low sugar, complex carbohydrates, low fat diet (cold pressed oils and nuts, seeds, avocado, and olives are good) with plenty fresh fruits and vegetables (at least five 1/2 cup servings per day) and moderate amounts of protein (eat balanced meals and snacks)
Whole grains, fruits, vegetables, nuts, and seeds are foods high in the vitamins and minerals necessary to rebuild your body and strengthen you immune system. The most helpful nutrients are Vitamin C, B vitamins, magnesium, and essential fatty acids.
Nutritional deficiencies stress the body - get plenty of nutrients
eat enough nutritious food; you need all the vitamins and minerals possible so you can not afford any empty calories
Under stress the body needs far more nutrients than normal (ex. may need ten times the normal amount of vit C)
The fiber in fruit helps the fruit sugar to be absorbed more slowly
eat fruit in moderation - not more than 1/4 of carbs in sugar
Diets low in protein may also cause deficiencies of needed nutrients
good sources of protein are nuts and seeds, dairy food
oily fish, peas, beans, and other legumes, and meats
Eat meat in moderation - you have extra need of protein but will have difficulty digesting meat due to a slow digestive system
Eat organic foods - avoid synthetic chemicals and food additives which are harmful to the sensitive adrenal glands
May crave acid tastes such as pickle juice (due to low stomach acid)
May crave liquorice since it has anti-inflammatory properties; licorice root extract may be helpful
May crave salty foods since your body has a greater need for salt to maintain the electrolyte balance
HOW TO EAT
to keep blood sugar stable eat five or six small meals spaced throughout the day; eat frequent small meals (as needed every 2 to 4 hrs)
large meals especially in the evening may make sleep more difficult;
eat on a regular schedule - do not wait til ill to eat
to keep blood sugar stable eat:
30% of calories of meal from protein
40% from complex carbohydrates
30% from fat (best sources are nuts and low fat oils)
Always eat a good balanced breakfast shortly after getting up
try grilled rather than fried foods
chew your food well; eat slow relaxing meals; will help your slow
digestion to absorb more nutrients from your food
Things to Avoid:
Avoid trans-fats and saturated fats
avoid all “junk” food - your body has been depleted of vital minerals and there has been a build up of toxic metals so you need to rebuild your body chemistry
avoid trying to get a quick fix from sweets - when you are very tired you might feel tempted to boost your energy with sweets try instead fruit and nuts; sweets with reduce blood levels of amino acids which worsen fatigue
avoid excessive carbohydrates especially refined - they stress the body
avoid eating foods you are allergic to - allergic reactions to foods damage the intestines and reduce the absorption of nutrients
avoid foods that you are very allergic to and rotate other foods (eat a variety and not repeat the same food more often than every fifth day; ex. eat it on Monday and Friday; some food might more often)
do not attempt to diet to lose weight ; with a slowed metabolism dieting will drop the metabolism further and may even result in a gain in weight; it will stress your body and increase your fatigue
foods to avoid: food which will stress your body and make you more tired are: highly processed foods, foods containing additives and chemicals, high-fat foods, alcohol, caffeine, and sweets
alcohol, caffeine, and tobacco which are detrimental to adrenal glands; caffeine is especially bad since it over drives the adrenal gland and central nervous system
avoid chemicals in water (filter water)
For those on cortisone medication
avoid high potassium in mornings if taking cortisone medication for this is when your levels of medication will be low (cortisone and aldersterone (Fludocort)
Avoid excessive amounts of high potassium foods if your fatigue is severe since your body will retain potassium with Addison’ disease (if you are taking Fludocort you will need extra potassium to maintain proper potassium to sodium balance)
avoid sugar (even fruit) in morning when meds low
Drink Plenty of Water
Have plenty of fluids (try for eight to ten 8-once glasses of water or 10cups or about a gallon more in hot weather or with exercise), since your body will tend to lose salt and can become dehydrated easily. Plenty of water will also help prevent constipation, which may cause fatigue. Water will also flush out the toxins which have built in your in body and may be adding to your fatigue and muscular paint.
poor quality water lessons the oxygenation in tissues