The term “adrenal fatigue” is being used to describe a set of symptoms including body aches, fatigue, unexplained weight loss, low blood pressure, lightheadedness, loss of body hair, and skin discoloration. To understand what adrenal fatigue is, it’s important to note what the adrenal glands do. The adrenal fatigue diet is still a fairly new concept… yet powerful.
The adrenal glands sit atop the kidneys and produce a variety of essential-to-life hormones. In short, these hormones are responsible for regulating the body’s metabolism, immune system suppression, regulation of blood pressure and electrolyte balance, and the rapid response to stress. (Think: flight or fight response.)
Lifestyle and diet changes are usually necessary to recover from adrenal fatigue.
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Adrenal Fatigue Smoothie Ingredients
This smoothie is chock full of nutritious ingredients chosen for their anti-inflammatory and adrenal-supporting properties.
- Spinach is high in iron as well as contains moderate amounts of vitamins B6 and C.
- Cauliflower is high in vitamin C, and is a great source of B6 and magnesium.
- Coconut water provides extra B6, magnesium, and iron.
- Pineapple is extremely high in vitamin C, and one cup provides another 10% RDV of B6 and 5% magnesium.
- Turmeric is well-known for its anti-inflammatory properties thanks to curcumin, but it’s also high in iron and B6.
- Flax oil is one of the best sources of omega-3 fatty acids. This smoothie is hydrating and full of heart- and GI-tract-friendly dietary fiber.
Another helpful way to combat adrenal fatigue is to include adaptogenic herbs in your diet. They can better help your body respond to stress and recharge the adrenal glands. An adrenal fatigue diet can truly give you the energy and healing you need quickly! Food is medicine.
The best adaptogens for stress are rhodiola, mucuna pruriens, ashwaganda, cordyceps, schisandra, and licorice root. Maca and ginseng are great for fatigue. I often use Four Sigmatic products when trying to add more adaptogens to my diet.
A word of caution: discuss using these herbs with your healthcare provider as some adaptogens may interact with any prescription medications or supplements.
How To Recover From Adrenal Fatigue
If you are treating adrenal fatigue, then follow the following protocol:
- Follow an adrenal fatigue diet which entails avoiding foods that cause inflammation and loading up on anti-inflammatory foods.
- Eat high-protein foods as well as plenty of vegetables and whole grains
- Avoid refined sugars and processed foods
- Go to bed early (and drink a sleep well smoothie)
- Take a supplement with B5, B6, and B12 vitamins (under doctor supervision)
- Consume foods high in omega-3 fatty acids, curcumin (turmeric), and vitamin C
- Add adaptogenic herbs to your diet – cordyceps, ashwagandha, rehmannia, and licorice root
- Hydrate properly throughout the day
- Replace any missing nutrients (confirmed by doctor’s blood test and under supervision) such as vitamin D, magnesium, zinc, and selenium
- Rest during the day, as needed
- Participate in regular meditation and use other stress-relieving breathing techniques
- Do yoga or another mild exercise (as not to create more fatigue)
Foods That Fight Fatigue
Eat foods that help the body do its best work. While food alone can’t fix all your problems, it can certainly work for or against you. I drink a daily green smoothie because I know the more plants I eat, the better I feel… and the less I get sick, worn down, and stressed.
Here are specific plants that can help your body fight adrenal fatigue, and help make up the adrenal fatigue diet smoothie below:
- Legumes– Legumes are a great protein option, and easy to use in a variety of recipes.
- Nuts– Add a handful of nuts to your smoothie, or use a nut milk (homemade or store bought) as your liquid base.
- Leafy greens– Add a cup or more of leafy greens to any smoothie you make; fresh or frozen.
- Colorful vegetables– Eating veggies doesn’t have to be boring. Delicious meals can be loaded with plants + taste good too.
- Whole grains– Toss into a smoothie or bake with whole grains once and have breakfast for the week.
- Low sugar fruits– You’d be surprised at some fruits that are low on the glycemic index! Smoothies can be both sweet and low in sugar.
- Healthy fats– Not all fat is the same and fat is a necessary part of a healthy diet. Learn what fats are healthy + how to use them in any recipe you want.
More Smoothies for Health and Wellness
If you’re ready to start drinking for your health, then try these great smoothie recipes:
- Green energy smoothie
- PCOS smoothie
- Smoothie for bloating
- Stress relief smoothie
- Digestion boost smoothie
- Anti inflammatory smoothie
- Brain fog smoothie
- Detox smoothie
- Immunity boost smoothie
Don’t forget to make the smoothie below, then let me know how you liked it by rating + reviewing!
Adrenal Fatigue Diet Smoothie
- 1 cup spinach
- ½ cup coconut water
- ½ orange peeled
- 1 cup pineapple fresh or frozen
- ½ cup cauliflower florets frozen
- 1 tbsp fresh turmeric or 1 teaspoon ground turmeric
- 1 tbsp flaxseed oil
- adaptogenic herbs optional (see notes)
- 1 serving homemade protein powder optional (see notes)
- Blend spinach, coconut water, and orange in blender until smooth.
- Add remaining ingredients and blend until smooth.
- Pour into a glass and enjoy!
- If using adaptogenic herbs, use according to package directions for specific type and always check with a medical professional before using as some may cause interactions with prescription medications.
- Adding 1 scoop of homemade protein powder is a simple way to turn this smoothie into a meal replacement without altering the delicious flavors.
You may want to adjust your recipe. This is actually very dangerous for adrenal fatigue. Potassium can be a killer for adrenal when repairing. You have coconut water in here which is higher in potassium than a banana!!!
You aren’t suppose to do high amounts of potassium.
Hi Katrina. We appreciate you expressing your concerns. if you have questions about our recipes and how it will affect certain health conditions, we would suggest consulting your doctor to see if it is right for you. 🙂
Very informative post. Thanks for the info & recipe!
We can go on and on about the benefits of drinking green tea, but here are just a few: research shows that green tea can create a stimulating effect to help keep us energized and focused, without the jittery side effects of coffee or espresso.
I left out the flax oil and turmeric. I’m not sure if that is supposed to make a difference but this tasted like a liquified desk plant.
I’m only interested in the nutrition but god I think I’d have an easier time just eating the ingredients separately from a plate.
Beware if you are easily grossed out.
I find plenty of fresh lemon & lime juice, mint leaves plus a few drops of stevia stops a green smoothie from tasting like ‘pond sludge’ or like you say a ‘liquified desk plant’. Lol! 🙂
This was so delicious! I thought for sure this recipe was going to taste “funky”, but boy—I drank the whole thing in no time and my body loved it! Thank you so much for sharing the recipe! This will be breakfast tomorrow! 😀
This is called a diet, but I don’t see how often you make a smoothie? Is it once a day, or more? Is it every day for a week, or month or longer? I can’t imagine that once is enough. Or it wouldn’t be called a diet. Could you please elaborate? Thanks
Hi Dawn, the article explains the Adrenal Fatigue Diet and provides a smoothie recipe to include in your diet if you are experiencing adrenal fatigue. You’ll def want to speak with your healthcare provider or nutritionist to determine the best diet regimen for you.
This recipe looks yummy and I’m looking forward to trying it. But adrenal fatigue isn’t a real thing. I would be more cautious about promoting pseudoscience.
We cannot wait for you to give it a try either! We know there are tons of options out there about this issues so we appreciate you sharing yours.
Apparently the ‘correct’ terminology is Adrenal Insufficiency. A cortisol saliva test showed I was ‘flat lining’ most of the day. What ever you call it the affects are certainly real. Anyone who has it knows what’s meant by the term Adrenal Fatigue.
This is a very informative article. Thanks for sharing these helpful tips and recipes. I really love smoothies and I just wonder whether I can put chia seeds on it. I found out that chia seeds have many nutritional benefits like it can help reduce blood sugar levels and may help you lose weight.
I personally add chia seeds to almost every smoothie I make. I love the added nutrients from them plus it fills me up which turns it into a meal.
Do you have more information on adaptogenic herbs? (Different kinds and what they’re good for?)
We don’t. But this is a great article from our friend, Dr. Axe!
Do you have any recipes for homemade sunscreen?
We don’t. And I really want to make one! So keep an eye out! Interested in DIY remedies + body care? Make sure + check out our other recipes here…
Is there a way to avoid getting the seeds while making smoothies; I love the smoothies but I absolutely hate the seeds in my mouth when I take a sip and always have to take seeds out my mouth every sip. Please any tips?! Thank you
Hate the seeds? I hear you! If you don’t mind adding an extra step, you can always run your smoothie through a fine mesh strainer before enjoying. That will help remove any tiny seeds!
What can I use instead of a Orange?
Swap in another citrus you love! Some great options are clementines, tangerines, mangoes, and papaya. Ever need another swap? Check out our Rawkstar Substitution Guide here…
Could I substitute ground flax seeds for the flax oil?
Of course! 🙂
Is this on the Daily Blends app? If not, can we get it on there?
It isn’t! But on my to-do for this week is to add all of our new recipes to the app this week. So keep an eye out – you’ll find new recipes popping up on the app all week! 🙂
p.s. Have you seen the new challenges we adding to the bundle section this week?