Since Glycemic Dysregulation and inflammation are two of the four drivers of HPA Axis Dysregulation, it follows that diet should address both factors. General guidelines recommend higher overall protein intake (especially in the morning to help stabilize blood glucose throughout the day) and moderate carbohydrates (eaten mostly later in the day).
A high-protein and low-carbohydrate approach may be useful for those with insulin or leptin resistance, hypertension, or high blood sugar. If you have followed this approach and it has not been effective, it can often be helpful to add some Paleo-friendly carbs back into the diet. Avoidance of snacking also helps with blood sugar stabilization.
For those with normal weight, as well as a tendency towards low blood sugar or low blood pressure, a moderate-fat and moderate-carb approach is better than low carb. Try eating a snack or several small meals throughout the day and the avoidance of intermittent fasting.
SPECIFIC MICRONUTRIENTS
Vitamin C: The adrenals have very high tissue concentrations and uptake.
• Fruit sources; papaya, strawberries, pineapple, oranges, kiwi, cantaloupe, raspberries, blueberries, and cranberries
• Vegetable sources; broccoli, brussel sprouts, cauliflower, kale, cabbage, and bok choy
B-Vitamins: Many biochemical pathways for making steroid hormones are B-vitamin dependent.
• Top sources; liver, clams, seafood, dark leafy greens, lentils, mushrooms, spices, poultry, egg yolks, peppers, squash, nuts, and seeds
Sodium: Low intake can cause increased renin, cholesterol, triglycerides, and can increase your mortality rate. Symptoms can include lethargy, nausea, and hypotension.
• Take a half to one teaspoon of sea salt in a glass of water upon rising and add salt and/or kelp flakes to food if required.
Potassium: High levels are associated with lower blood pressure and low levels (or a deficiency) are associated with hypertension, high blood sugar, and being overweight.
• Top sources; potato, halibut, plantains, rockfish, sweet potato, beet greens, bananas, sockeye salmon, acorn squash, avocado, parsnips, pumpkins, kohlrabi, duck, and mushrooms
Calcium, Zinc, and Magnesium: This multi-formulation has been shown to have stress-lowering effects.
• Calcium; sesame seeds, sardines (with bones), yogurt, collard greens, spinach, cheese, turnip greens, sockeye salmon (with bones), molasses, and mustard greens
• Magnesium; oysters, liver, crab, lobster, beef, lamb, endive, pork, nuts, dark chocolate, and crimini mushrooms
• Zinc; dark leafy greens, nuts and seeds, fish (mackerel), avocados, dairy products (if tolerated), bananas, figs, and dark chocolate
Caffeine: Avoid, or at least cut down on caffeine when experiencing symptoms of HPA Axis Dysregulation
Alcohol: Limit to two to three drinks per week during treatment
