Com bating Ad rena I Fatig ue

You've got a long road ahead to recovery but

remember you now know what you are fixing
and are in a place to do something about it.
Some people blindly have this for 20 years or
more.

r. Draw up two columns and in one column

write all the things you can think of that
make you feel good/relaxed/happy eg.'playing golf, reading a
magazine. In the other column write all the things you can think of
that make you feel stressed/angry/tired eg. talking to the boss at
work, the kids being naughty. Once that is done bring it in and we'll
take you through an exercise.
Lie down whenever possible around 10am and again between 3pm and
5pm for 15-20min - this is important, make it happen!
3. Go to bed between 9pm and 9:30pm. Aim for every night! The better
you stick to this the faster you will get better. aZZZ
4. Sleep inl Do this whenever possible, this is not being
lazy, this is the time of the day your adrenal glands
usual!v work the harCest. If rrc.nu arei sleepinE in it
decreases the demand on them and accelerates your
recovery.
5. Exercise - this is helpful but be very careful how you
do it because if you over do it you will do more harm than good, Only
exercise to the point where you are not more tired 90 minutes after
finishing or the next day. For some people with mild adrenal fatigue
that might mean a light workout at the gym or a run but for severe
adrenal fatigue it might mean walking 30 meters once a day. Either
way you CANNOTget competitive about your exercise. If you find
yourself trying to push to pass that person or to look like you are going
fast on the bike you need to find another way to exercise that doesn't
get competitive. While competition may be motivational it is NOT
helpful for your adrenals.
Chew each mouthful while eating 30 times! This is not just to aid your
digestion (although it could likely do with all the help it can get), it
activates the relaxation part of your nervous system - it's important.
7. Make a point of laughing each day. Look for amusing
clips on YouTube or subscribe to a joke mail list Iike
http://www.mikeysFunnies.com/sub/ Again this
activates the relaxation part of your nervous system.
Eat before 10am and again before noon this helps avoid
your cortisol levels plummeting..Do not skip meals for
the same reason.
s. Avoid fruit or other high potassium foods in the morning (you may have
already come to this conclusion yourself - they generally make people
Dr. Mark Edmond - Aspiring Medical Centre
 with adrenal fatigue feel worse because they don't get rid of potassium
very well in the morning)
10. Reduce the amount of refined carbohydrate in your
diet ie. white sugar and white flour. This is a difficult
step to take because pretty much if it comes in a
packet it has refined carbohydrate in it. This doesn't
have to mean a boring diet and in fact if it is it's
probably not that good for you, If would like some
help with this make an appointment with Dr. Edmond's nurse and she
can make some suggestions.
I l. Increase your protein intake for example a protein shake each day with
a raw egg in it.
t2 Increase your sodium intake because people with adrenal fatigue don't
retain sodium as well as they should. The best way to do this is by
using sea salt and putting as much as you feel like on anything you
want. Sea salt has lots of great trace
minerals it. The worst way is by eating salty
junk food like rice crackers or packets of
t, chips. Table salt and the salt used in
processed food have nothing like the trace
,i minerals. If you replace all your table salt for
sea salt you may not be getting all the iod[ne
you need. The healthiest way to get it is
with kelp pepper (www.kelppepper.com) - goes
with anything and you need about 3 pinches per week.
ReCuce anC prefei'ab!ir e!ii-ninate caffeine like coffee, tea, chocolate,
energy drinks. Having caffeine is like whipping your adrenals.

Reading
You will find a massive amount of information about adrenal
fatigue on the internet, some of it good quality and some of
it rubbish. A great resource is "Adrenal Fatigue - the 21't
Century Stress Syndrome" by James Wilson. You can buy it
at www.fishpond.co.nz . AIso consider buying the cookbook
"Nourishing Traditions" by Sally Fallon which will give you
lots of great ways to implement what is talked about further
down the page.

Diet
Adrenal fatigue is like a locomotive. It took a long time to get moving but
once it's going it takes a lot to slow it down and push it back in the other
direction.
The fastest way to do this is a supplement regimen specific for adrenal
fatigue. This will cost upwards of $200 per month. If this is for you talk to
us.
You can also recover from this by changing the way you eat. You are going
to have to put a lot more effort into what you eat than the average New
Dr. Mark Edmond - Aspiring Medical Centre
Zealander though. However the benefits will be much more far reaching than
just treating your adrenal fatigue. You will decrease your risk of cancer,
heart disease, stroke, diabetes, and Alzheimer's. You will improve or cure
digestive system problems. This is just to name a few. This way of eating
doesn't have to cost a lot but it is more time consuming. The goal is to
maximise the nutrient content of the food that you eat. This means
selecting and preparing food so that when it hits your lips it is rich in
minerals and vitamins.

Food selection
Food industry processing in general improves presentation and storage life
but wrecks vitamin and mineral content. If you want to learn more about
this check out http://www.westonaprice.orglmodernfood/dirty-secrets. html.
So pick foods as close to their whole form as possible - if it looks like it was
once alive it's probably a whole food. It is important to note, how good a
whole food tastes is a direct reflection on its nutrient content. With adrenal
fatigue you need as much nutrient as you can get so try to pick fruit and
veges that taste good (looks have no reliable bearing on nutrient content).

If a farmer doesn't provide the animal or plant with the trace

elements needed to produce the vitamins and minerals they
will only be present in reduced amounts in the food (or not at
alll). This is hard or impossible to judge currently (unless you
are growing it yourself) but unless we start getting fussy this
will never change in the farming industry. You can influence
this by, where possible, buying from the farmer eg. Farmers
markets and quizzing him on how he maximises the nutrient
content in his food.
If he has no idea what you are talking about tell him to check out
www. highbrixgardens.com Unfortunately organic often doesn't mean better
nutrient content. Trust your taste buds and wash your non-organic fruit and
veges well.

Specifics
you need much higher amounts than the typical New Zealand's diet of the
following nutrients:
Vitamin A - Jiver. cod liver oil
Vitamlp"Q - rose hips, camu camu, acerola, sauerkraut, kiwifruit, oranges and
other titiLls-
Vitamin E - asparagus, eg9s, nuts/seeds, avocado, spinach
and other leafy veg
Vitamin 81 (Thiamine) - kefir, liygl, 99s, whole grains,
asparagus, pork, marmite/veg6ffiite
Vitamin 82 (Riboflavin) - liver, marmite/vegemite, ggS,

Dr. Mark Edmond - Asptnng Meotcat Lentre

kidney, cheese
vitamin 85 (Pantothenate) - meat, whole grains, veges - especially avocado
ahU'broccoli
vitamin 86 (Pyridoxine) - whole grains, legumes, ggs, meat especially
chicken, nuts, oily fish, potatoes with skin
Vitamin 89 (Folic acid) - kefir, green leafy veg, liver, citrus, legumes
Inositol - fruits especially oranges, beans, whole grains, and nuts
Biotin - kefir. brewers yeast, marmite/vegemite, liver, legumes, tomatoes,
carrots
Magnesium - nuts, whole grains, green leafy veg
Manganese - nuts, whole grains, green leafy veg, tea .:

Choline - ggS, liver, peanuts "-u -x...i

Zinc - red meat, e99s, seafood

Chromium - whole grains, green beans, broccoli, spices
copper - liver and other organ meats, shellfish, nuts/seeds, whole grains
selenium - organ meats, seafood, nuts especially Brazil nuts (but only if
grown in selenium rich soil)
Tryptophan - kefir, meat especially turkey, brown rice, nuts, fish, milk, eggs,
miso, cheese, fruit, and vegetables.
PABA --!j]'?., biewer''s ;-,easr, (and unfiltered beer), kidney, molasses, whole
grains.
Marmite and vegemite have refined sugar in them so there is a bit of a
compromise there.
Unfortunately it seems to be impossible to recover from adrenal fatigue and
not consume any animal products. As far as I know no-one has ever done it.

Also nuts, seeds and grains need soaking or sprouting to

break down their inhibitors otherwise a lot of their goodness
which you have gone to effort to get into you will be lost.
(see breakfast sheet or

http://www.thenourishinggourmet.com /2OO8/03/nourishing-practices-soaking-
grains-2.html and
http ://editor. nou rishedmagazine. com. a u/a rticles/crispy-n uts)

So that probably looks daunting but if you like just use it as a reference and
follow this:
get a breakfast sheet off us and pick a breakfast (preferably the oats)
try and eat at least 2 eggs a day

Dr. Mark Edmond - Aspiring Medical Centre

try and eat liver or other organ meats 3 times per week (pdt6 is made from
chicken liver), if you can't stomach that or can only manage once a week
(better than none) get some fermented cod liver oil from
www.naturefoods.co.nz and take 10 capsules or 5mls per day, alternatively
you can get a cheaper cod liver oil (less nutritional but still better than the
supermarket version which you shouldn't use) at Hoon Hay Pharmacy called
Melrose and you need 15mls per day (250mls costs about $15)
try and eat at least a handful of nuts and/or seeds a day (sprout them
though)
have some Marmite everyday preferably on a
sourdough bread (you can get this at bakeries but
make sure you ask them if they put yeast in. If
they put yeast in rather than a 'tstarter" then it's
not a proper sourdough)
try and eat at least a little sauerkraut each day. It
is cheap and easy to make but requires a little effort - see
http : //www.wildfermentation. com/resou rces. ph p?pa ge = sa uerkra ut Be wa ry
of store bought sauerkraut, it is highly likely to have been pasteurized which
will have ruined most of the goodness.
Eat plenty of tasty fruit and vegetables but not in
the morning.

Avoid white sugar, white flour (inclr.rding pasta -

substitute for potatoe or brown rice soaked
overnight with some yoghurt), and fast food/junk
food. The first two are anti-nutrients meaning
they contribute nothing to your health and use up
a lot of your nutrients in the process. The junk
food is cooked in poor quality oils which use up your antioxidants in your diet
and you need desperately need those.

Start making milk kefir, do an internet search for "Dom's kefir site" for more
about this fantastic drink. You can often get kefir starter if you order
products from www. naturefoods.co. nz

Also www.westonaprice.org has lots of good nutrient dense eating info and
http: //www. ad rena lfatigue. co. nzladrenal-fatigue/the-adrena l-fatigue-d ietl
has some information in addition to the above.

Dr. Mark Edmond - Aspiring Medical Centre

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