• Nicole Peterson, LAc

Foods to Nourish Your Adrenals

Updated: Dec 1, 2020

Adrenal fatigue is one of the most common conditions that I see in my clinic especially for men and women aged 30 years and older.

Healing the adrenals takes time and effort but is well worth the reward. Fifty percent of the healing process requires dietary and lifestyle changes, and the other 50% requires nutritional and herbal supplementation in order to provide the body with all of the vitamins and minerals necessary to optimize adrenal function.

Whether it's raising children, working hard, maintaining a household, running errands, or catching up on Instagram, more and more people are running on empty without time or energy to refuel. Often without warning, the all too familiar adrenal fatigue symptoms start appearing - tired, sluggish, hormonal, overweight, sugar cravings, afternoon slump, trouble sleeping, wired & tired, low libido... Sound familiar?

Dietary Support

Adding nutrient dense, anti-inflammatory foods to your diet especially proteins and fats is incredibly important for adrenal health. Eating meals at the same time daily is vital to maintain blood sugar balance.

  • black beans, kidney beans, chickpeas, lentils

  • bone broth

  • leafy greens, all vegetables

  • sweet potatoes

  • seaweed

  • sea salt

  • eggs

  • avocados

  • coconut oil, flaxseed oil, raw grass-fed butter, olive oil, walnuts, almonds

  • healthy proteins: grass-fed meat and poultry, wild fish

  • quinoa, millet, amaranth, buckwheat

Drink Water

Drink at least ten 8-ounce glasses of purified or spring water. Add a pinch of sea salt and/or lemon juice to increase cellular hydration.

Reduce Stress

Incorporate one stress reduction technique a day. Strenuous exercise is not recommended for people with adrenal fatigue.

  • restorative yoga or stretching

  • meditation

  • breathing exercises

  • gardening

  • walking

  • journaling

  • epsom salt or mineral bath


Acupuncture is well-known for switching the body immediately into the "rest and digest" function instead of the common "fight or flight" stress response that many people experience on a daily basis. It is also helpful for balancing hormones, regulating mood, and reducing inflammation. In Chinese medicine, nutritional supplementation and herbal medicine are also key to nourishing the adrenals on a daily basis.

Depending on the severity of the adrenal fatigue, it can take a minimum of one year to heal, but most people begin to feel better after about 1-3 months of treatment. If you or someone you know may be suffering from adrenal fatigue and/or chronic stress, acupuncture, dietary adjustments, lifestyle changes, and nutritional and herbal supplementation are key components to healing.

Nicole Peterson, LAc, MAcOM is a licensed acupuncturist in Ashland, Oregon. She loves sharing her passion for natural approaches to health through her online blog and at her clinic, Ashland Family Acupuncture. Contact us for an appointment or free consultation. 541-631-9649