Daily Adrenal Care Diary and Checklist

How to use this dairy

If you, like me, have been diagnosed with severe adrenal fatigue, you really need to start taking care of yourself and be mindful of every decision you make. Everything you do affects your adrenal health, and therefore your overall health, either positively or negatively, so it’s important to know what impact your lifestyle has on your health.

The most important things that affect your adrenal health are:

* The amount and quality of sleep you get

* The food you eat

* The physical activities in which you participate

* The amount of stress – both positive and negative in your life

I developed the Daily Checklist and Adrenal Care Journal to help me stay on track. Because it’s so easy when you’re having a good day to forget that you have a serious health condition and go back to your normal way of life, which unfortunately means that when you relapse you’ll feel worse than ever.

The Adrenal Care Daily Checklist and Journal reminds you of what you need to do each day to care for your adrenal glands. It also allows you to record what he has and hasn’t done and then rate his overall well-being based on his behavior. By tracking what you do on a daily basis and rating your overall energy, you can identify which factors affect your adrenal health the most. The diary helps give you an idea of ​​what’s going on with your adrenal health and how the decisions you make about food, exercise, and sleep affect it.

The Journal also gives you the opportunity to write down your thoughts, feelings and important events that occur each day.

My hope is that this journal will help you take control of your life and your adrenal health.

MEAL IDEAS

breakfast ideas

* homemade porridge with milk, almonds, sunflower seeds, pumpkin seeds, lecithin, linseed, amaranth, cinnamon and apple

* scrambled eggs with tomato and soy and flaxseed toast

lunch ideas

* Warm brown rice salad with mixed vegetables and protein

* Soy and flax sandwich with avocado, protein and salad

snack ideas

* 2 whole soy and flax crackers with cream cheese or walnuts

* handful of nuts with a piece of fruit

dinner ideas

* Fish/lean meat/chicken with brown rice and vegetables

* Lentil and pearl barley vegetable soup

* Chicken and vegetable soup

FOODS THAT SUPPORT YOUR ADRENALS

protein

Seeds and nuts: sunflower, pumpkin, sesame seeds, chestnuts, walnuts, pine nuts, almonds

poultry, without chemicals or hormones, eggs, yogurt, goat’s milk, beef, lamb, natural cheeses such as ricotta, fetta, and cottage cheese shrimp, mussels, fatty fish such as salmon or wild trout

Vegetables: adzuki, black, kidney, mung beans, lentils, chickpeas

Grain

Brown rice, oats, spelled, quinoa, corn, buckwheat, pearl barley, rye, millet

vegetables

Chinese yam, Chinese cabbage, parsnip, winter squash, sweet potato, kale, leek, chives, mustard greens and carrots, squash, celery, beets, green vegetables, sea vegetables, sweet potatoes, turnips, onions, olives, avocado

herbs spices

Chives, garlic, cloves, basil, rosemary, angelica root, parsley, fennel, dill, anise, caraway, carob, cumin, cinnamon bark, ginger, nutmeg

Fruit

Avoid high sugar content fruits like grapes, oranges, dates, etc. In winter you may feel better eating fruit compote, for example 2 applesauce with a pinch of sea salt added to balance the effect of its sugar content.

Chocolate

I know that everyone loves chocolate, so as a weekly treat you can enjoy a square of any dark chocolate with 85% or more, for example Lindt. If you have constant cravings for chocolate, your body may need magnesium, so start taking a daily magnesium citrate or amino acid chelate supplement. You can increase the dose of magnesium up to 400mg daily. Magnesium is great for relaxing the body and helping it create energy, so if you’re taking magnesium supplements, take one in the morning and one in the evening.

Salt

Always use Celtic or sea salt in your cooking.

Water

Experiment with drinking warm or room water and see how it feels compared to drinking cold water

Food Temperature

As cold aggravates the water element and the kidneys, it is important when it is cold or when your energy is low to eat more hot and cooked food rather than cold or raw food.

Include Taz Adrenal Support Recovery Soup in your diet. This soup, by Dolores S. Downey, has been shown to increase energy in those suffering from adrenal fatigue.

Combine one medium onion, one sliced ​​zucchini, one cup of chopped celery, one cup of chicken broth, one cup of tomato juice, one pound of green beans, one cup of spring water, two tablespoons of raw honey, and one teaspoon of paprika in a large saucepan. Simmer the soup for an hour or until the vegetables are tender. If you wish, you can season the soup with pepper.

EXERCISE

Although it may seem like the last thing you want to do, exercise is very beneficial for your adrenal glands. It will also help you sleep better. Start with light exercise, such as a 10-minute walk, and move on to more moderate physical activity. Just remember to listen to your body.

If you find that you have night sweats, it’s a good idea to take a brisk 15-minute walk about 1 to 2 hours before bed. Night sweats are thought to be a deficiency of kidney yang and are due to low cortisol levels at night. Fast walking will increase your cortisol levels and make your body more yang. But it’s important not to overdo it, because if you push your body too far instead of creating yang energy, you’ll be creating more yin energy.