You may have heard a thing or two about how chronic stress can deplete your adrenal glands’ abilities to function and the problems that comes with it (if not, be sure to catch our blog “The 7 Signs of Adrenal Fatigue”). The good news about adrenal fatigue is that there are ways to help control cortisol levels, remove stress that has accumulated in our bodies, and support the health of the adrenal glands. We are here to help at New Life Chiropractic in Fort Wayne, In.

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#1: De-Stress

Don't let stress control you. Learn to control stress. The American Psychological Association offers useful recommendations, including:

• identify your personal stress triggers
• understand how you stress
• learn your own stress signals (headache, irritable, angry, muscle tension, or lack of energy)
• recognize how you deal with stress (are you using unhealthy behaviors, eating, etc?)
• find healthier ways to manage stress, such as meditation, exercising, talking things out
• focus on changing one behavior at a time instead of taking on too many at once
• take care of yourself: eat right, drink enough water, get adequate sleep, and participate in regular physical activity. Take regular vacations, take a short walk, play a sport, or listen to your favorite music.

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#2: An Anti-Inflammatory Diet

Another cause of elevated cortisol levels is whole-body inflammation. Your diet can help make a difference in naturally decreasing inflammation. Focus on minimizing inflammatory foods and maximizing anti-inflammatory foods.

Inflammatory food and diet habits include caffeine, saturated fats, trans fats, high-glycemic foods, refined carbohydrates, excessive alcohol, low fiber diets, poor intake of nutrients and antioxidants, and inactivity.

Maximize anti-inflammatory foods by reaching for whole foods, a plant-based diet rich in plant nutrients (phytonutrients), antioxidants, and fiber. These are found in fruits, vegetables, legumes, whole grains, nuts, seeds, and beans. Omega-3 fatty acids are also anti-inflammatory. Probiotics can help tame inflammation as well as regular exercise.

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#3: Skip the Coffee Break (at least the caffeinated kind)

People suffering from overwhelming fatigue rely heavily on coffee, soda and energy drinks each day. The "quick fixes" most people turn to are the very foods that will only further add to their fatigue.

 A well balanced anti-inflammatory diet with regular meals can help maintain stable blood sugar and energy levels and prevent overtaxing the adrenals. No, it might not give you the instant caffeine kickstart but you won’t crash your adrenal hormones either.

High-nutrient eating is a MUST since chronic stress weakens the immune system. Nutrient-rich fruits and vegetables can help strengthen the body's defenses.

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#4: Vitamins

All B complex vitamins help fight fatigue after a stressful period. They are also beneficial for the health of the immune and nervous system. Of all B vitamins, though, one is especially depleted during stress - Vitamin B1, also known as thiamin or the anti-stress vitamin. B1 strengthens the body's ability to withstand stressful conditions. Find B1 in meat, poultry, organ meats, whole grains, legumes, wheat germ, bran, nuts, and nutritional yeast. Great sources of B vitamins include meat, fish, dairy products, leafy greens, nuts, and seeds.

Vitamin B5, or pantothenic acid is essential for the adrenal glands to produce stress hormones. Find B5 in brewer's yeast, corn, tomatoes, broccoli, sweet potatoes, kale, avocado, lentils, legumes, whole grain breads, sunflower seeds, wheat germ, poultry, beef, and salmon.

Did you know the largest store of vitamin C is in the adrenal glands? To support adrenal gland function and simultaneously give your immunity a boost, reach for vitamin C-rich citrus fruits, bell peppers, tomatoes, leafy greens, or broccoli.

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#5: Minerals

Magnesium helps anxiety, depression, and can relieve muscle tension and anxiety. Beans, lentils, whole grains, leafy greens, and nuts (especially Brazil nuts) are great sources of magnesium.

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#6: Adaptogens

Adaptogens help the body adapt to stress. Several different herbs have been studied for their ability to improve adrenal support and the body's ability to respond to stressful situations, including Siberian ginseng, licorice, and American ginseng.

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#7: Probiotics

Get some probiotics from fermented foods or a supplement.

A recent study found that rats with healthy gut bacteria environments had normal cortisol levels in response to stress whereas rats with limited exposure to probiotics had a hyper-response to stress.