You may have heard of adrenal fatigue, but since it’s not an officially recognized medical condition, not much is known about it. What is adrenal fatigue, how is it diagnosed, and what can you do about it?
Keep reading to find 7 lifestyle and nutrition tips for how to reverse adrenal fatigue naturally that you can start practicing right away.
What is Adrenal Fatigue?
“Adrenal fatigue” is a term used to describe a set of symptoms that occur when nothing else can be used to explain them. It’s based on the assumption that your adrenal glands can become fatigued — and become unable to produce adequate amounts of hormones, particularly cortisol, in response to chronic stress.
First, the basics.
Your adrenal glands are small, triangular-shaped glands located on top of each of your kidneys. They secrete hormones that help regulate metabolism, immune response, blood pressure, and stress response.
The two main parts of the adrenal glands are the cortex, which produces cortisol and aldosterone, and the medulla, which releases adrenaline and noradrenaline — hormones critical for maintaining balance during stress and supporting your overall wellness.
The theory behind adrenal fatigue is that prolonged stress can overwork the adrenal glands, leading to fatigue and other health problems.
However, it may not be accurate to say that your organs simply get tired and stop working properly — but that’s not to say that fatigue, burnout, and the physical and mental effects of stress aren’t real.
At the end of the day, adrenal fatigue is not currently a medically recognized condition. Some healthcare providers think the presumed symptoms of adrenal fatigue may be related to other health concerns or stress-related disorders.
In any case, the types of symptoms often associated with adrenal fatigue are worth looking into and addressing — regardless of what the underlying cause is.
Symptoms
The potential symptoms of adrenal fatigue might manifest differently depending on the person. They’re also nonspecific, meaning that they could indicate other conditions, making it hard to pinpoint the underlying cause or get a true diagnosis.
However, here are some of the more commonly associated symptoms of adrenal fatigue:
- Chronic tiredness, even after sleep
- Difficulty waking up in the morning
- Cravings for salty or sweet foods
- Difficulty handling stress
- Frequent feelings of overwhelm or anxiety
- Low energy throughout the day
- Trouble concentrating or “brain fog”
- Increased reliance on caffeine or stimulants
- Mood swings or irritability
- Weakened immune function, leading to frequent colds or infections
If adrenal concerns are suspected, or you’re just not feeling great, it’s always best to consult your healthcare provider (in some cases, an endocrinologist may be referred). They may run a one-hour ACTH stimulation test to rule out Addison’s disease, a common cause of adrenal insufficiency.
How to Reverse Adrenal Fatigue Naturally: 7 Tips
If adrenal fatigue is suspected or your provider is unable to pinpoint an accurate diagnosis for what you’re experiencing, a holistic approach may make sense for you.
Reversing adrenal fatigue naturally involves managing your stress, improving the nutritional quality of your diet, and prioritizing rest. All of these things are also vital for supporting your overall wellness, which can benefit whatever else may be going on in your body.
Here are 7 tips that may help when you’re wondering how to reverse adrenal fatigue naturally.
1. Manage Stress with Relaxation Techniques
We all experience varying degrees of stress from time to time, which can take a significant toll on our bodies. While you may not be able to avoid every stressor, there are things you can do to help your body respond differently.
Many people find that practicing meditation, doing yoga, listening to calming music, taking nature walks, or journaling can be effective for lowering stress and perhaps even giving your adrenal glands a break. Deep breathing exercises and progressive muscle relaxation can also help calm your nervous system.
2. Prioritize Quality Sleep
Experts recommend that adults get 7-8 hours of uninterrupted sleep each night for overall wellness and chronic disease prevention. Sleep is when your body repairs, regenerates, and replenishes your energy.
If this seems like a stretch, consider how you can implement better sleep hygiene habits. For instance, following a more consistent bedtime schedule, creating a sleep-promoting environment in your room, and avoiding stimulants right before bed (like caffeine and screens).
3. Eat a Balanced, Nutrient-Dense Diet
Nutrition is foundational to health, whether you’re trying to minimize your risk of chronic conditions or reverse adrenal fatigue.
The best thing you can do to help your body heal and restore energy levels is to focus on whole and minimally processed foods rich in vitamins, minerals, fiber, and antioxidants.
You can find these nutrients in a variety of fruits, vegetables, whole grains, nuts, seeds, legumes, and other lean proteins. At the same time, it’s important to minimize ultra-processed foods that tend to be high in added sugar and low in beneficial nutrients.
4. Reduce Stimulants like Caffeine
Excessive caffeine can spike cortisol and lead to energy crashes. If you tend to consume it regularly, consider how you can gradually reduce your intake and find alternatives.
For instance, you might enjoy herbal teas like ashwagandha or licorice root that may support adrenal function, in place of coffee or energy drinks.
5. Incorporate Regular, Gentle Exercise
Exercise doesn’t have to mean going all out at the gym every day. Moving your body regularly is essential for supporting adrenal wellness.
Opt for moderate or low-impact activities like walking, swimming, and biking rather than intense workouts, which may further stress the adrenals and leave you feeling more fatigued.
Exercise helps balance cortisol and is great for your mental and emotional health, but moderation can be important when you have low energy.
6. Support Your Body with Adaptogenic Herbs
Adaptogens are plant compounds that can help regulate stress hormones and improve resilience to stress. Some examples include ashwagandha, rhodiola, and holy basil.
If you choose to look for these in supplement form, it’s always a good idea to opt for ones that have been third-party tested to verify their safety, quality, and purity.
Additionally, always consult with a healthcare provider or registered dietitian before starting new supplements to make sure they’re appropriate for you and won’t interact with any medications you’re taking.
7. Stay Hydrated and Balance Electrolytes
Hydration supports healthy digestion, which helps your body’s natural detoxification work at its best. Drink plenty of plain water throughout the day. A good habit is to fill a reusable bottle in the morning and keep it with you throughout the day.
If you think you have adrenal fatigue or are otherwise not feeling yourself, patience and consistency are key. If you’re pursuing how to reverse adrenal fatigue naturally, know that focusing on ways to improve certain lifestyle and nutrition habits can often help improve energy levels.
By incorporating gentle lifestyle changes such as managing stress, following a nutrient-dense diet, and supporting your body’s stress response with adaptogens, you can help restore adrenal function and feel more like yourself again.
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