Foods that Fight Stress: How to eat to

support your adrenal healthGeorgia Tetlow, MD

Lauren Houser, CRNPRachel Hershberger, MS, CNS, LDN

Danielle Huntsman, MS, AADP

Agenda What are the adrenals and what do they do? How does stress affect your body? Testing Lifestyle supports for adrenal health Nutrition and adrenal health

Foods to avoid Foods to incorporate Digging deeper: foods for stress response Helpful tips

What are your adrenal glands? Produce hormones that

Control blood sugar React to stress Regulate blood pressure

Adrenals and Stress Connection

Functional Medicine Testing

Quest/Labcorp: Cortisol, DHEA-S, Insulin, HgbA1C Adrenal Stress Profile Hormone Testing

Quest/Labcorp

Cortisol DHEA-S HgbA1C Insulin

Adrenal Cortex Stress Profile

Complete Hormones

Lifestyle Support for Adrenal health Reduce caffeine intake Aim for 7-9 hours of sleep at night Adjust exercise to support your body Incorporate mind body practice into your daily life Try yoga or Tai Chi Reevaluate stressors Eat regular meals- do not skip Reduce or avoid alcohol

MindfulnessPaying attention in a particular way: on purpose, in the

present moment, and non-judgmentally.

- Jon Kabat-Zinn

Nutrition and Your Adrenals

Reduce or Avoid:

Caffeine Stresses the adrenals and endocrine system Try Dandelion Tea cleanse your liver, tastes similar to coffee

Fast food/Junk Foods Refined or high glycemic carbs

You pay for the high with mood swings, anxiety, blood sugar dips 

Nutrition and Your Adrenals

Incorporate:

Regular Low glycemic meals, keep your blood sugar balanced

Good quality protein with every meal Omega 3 Fatty Acids Sea Salt/Himalayan Salt  Quality fats

Avocado, coconut, butter, nuts Complex carbs support hormones, root vegetables 

Foods that Support our Stress Response

Pumpkin Seeds Free-Range Eggs Green Leafy Vegetables Fermented Foods Wild Caught Fish Blueberries  Sea Vegetables Avocado Sweet Potatoes Asparagus

Supplemental Support & Adaptogenic Herbs

B Vitamins Magnesium Vitamin C Zinc Adaptogenic Herbs: Ashwagandha, Tulsi, Rhodiola, Holy Basil, Licorice

Root & Ginseng

Helpful Tips

Use Cinnamon to help balance your blood sugar  Choose naturally sweet foods over processed high sugar foods

(vanilla, coconut, fruits)  Try Chamomile Tea, Tulsi, Roobios Tea (very nourishing for the

adrenals!) & Dandelion Tea as a Coffee alternative  Make a healthy trail mix to keep in your bag

Summary What are the adrenals and what do they do? How does stress affect your body? Testing Lifestyle supports for adrenal health Nutrition and adrenal health

Foods to avoid Foods to incorporate Digging deeper: foods for stress response Helpful tips

Questions?