Adrenal & Liver Support
The adrenal and thyroid glands function as part of the
hypothalamus pituitary-adrenal (HPA) axis and the
hypothalamus-pituitary-thyroid (HPT) axis also. The adrenal glands control our
respond to stress , while the thyroid gland regulates our metabolic rate.
Hormones balance each other to create homeostasis. Thus if
the output of one hormone is disrupted, then the whole ‘symphony’ becomes
imbalanced.
If you have a lot of stress or lead a fairly hectic
lifestyle it is vital that you support adrenal function.
Why? Because when
your body is stressed the adrenal glands secrete cortisol. Cortisol triggers physiological changes that
enable the body to better deal with the
immediate stressor, while dehydroepiandrosterone (DHEA) helps to counteract some of the negative side
effects of excess cortisol.
Chronically raised cortisol affects the body in many ways.
·
Affects the availability of thyroid hormone
·
Suppresses the immune system
·
Contributes to digestive problems
·
Has been implicated in the development of obesity,
metabolic syndrome and type 2 diabetes and depression.
What to eat and drink :
Eat foods with a low glycaemic load (GL). When your blood
sugar balance is low the adrenal glands ae triggered to release adrenalin and
then cortisol to help deal with the stress of starvation. The cortisol :
Magnesium- Eat spinach, kelp, squash, pumpkin seeds, steamed
broccoli, halibut.
Iodine-Eat sea fish, shellfish and seaweeds.
Iron- The most bioavailable iron is haem iron from lean red
meat, especially liver and the darker meat from game, poultry and oily fish as
well as eggs. Vegetarian iron, which is less bioavailable is found in beans,
pulses, dark green leafy vegetables and dried fruit. It is better absorbed when eaten with Vitamin
C rich foods, such as fruit or lightly cooked vegetables.
Zinc- Eat lean cuts of beef, pork, venison and lamb, crab,
poultry, calf’s liver, seeds, sea vegetables and whole grains.
Selenium- Eat brazil nuts, poultry, fish and whole grains.
Choose foods high in B vitamins as these are cofactors in
adrenal and thyroid hormone production.
Consume a good balance of essential fatty acids (EFA’s) such
as oily fish, nuts, seeds and cold pressed oils. You can add cold pressed oils
to salad or even hot food.
Include maca (lepidium peruvianum) in your diet. This is a
Peruvian root that can be purchased from your local health store and has long
been used to support the body in time of stress and it can be easily added to
smoothies, etc.
Include foods such as artichoke (contains compound called
caffeolyquinic acid which stimulates the flow of bile from the liver) ,
Beetroot (liver tonic, detoxifier and good for improving fat digestion), Rocket
(stimulates bile flow), berries, green tea, turmeric, ginger, onions, garlic,
coriander, dill, parsley, rosemary, mint, citrus zest
Avoid adrenal stimulants such as sugars, refined
carbohydrates, alcohol and excessive levels of caffeinated drinks such as tea, coffee,
cola and chocolate.
Cut out processed foods, especially those with added sugar
and trans hydrogenated or oxidised fats.
Lifestyle changes :
·
Appropriate exercise.
·
Getting enough sleep. Lack of sleep is associated with high
cortisol levels.
·
Be part of a good social network.
·
Be mindful that chronic stress makes us more
open o using addictive substances such as alcohol, sugar, cigarettes and drugs
to help us manage stress in the short term.
