Reversing Adrenal Fatigue Through 7 Natural Solutions

As a functional medicine practitioner, I'm normally the one guiding people to optimal health. However, when I saw adrenal fatigue creeping into my own life, I knew I had to get to the bottom of my own symptoms and heal from them.

This guide explores how to reverse adrenal fatigue naturally from an individualized approach and an understanding of what we mean when we talk about adrenal fatigue.

Your Adrenal Glands

The adrenal glands are endocrine glands that sit on top of your kidneys like little kidney baseball caps. They release adrenal hormones like the hormone cortisol and aldosterone.

Cortisol is a stress hormone that regulars energy, your sleep/wake cycle, and your fight or flight responses. Aldosterone helps regulate blood pressure.

Proper adrenal function ensures a balanced metabolism and stress management, reducing your risk of health issues associated with chronic stress and fatigue.

Adrenal Fatigue

What is adrenal fatigue? Adrenal fatigue is a combination of symptoms that can happen when your adrenal glands don’t function as they should, often due to chronic stress. The theory is that chronic stress and high cortisol levels overwork your glands to the point of dysregulation.

The result is dysfunction at the pituitary glands and hypothalamic-pituitary-adrenal (HPA) axis, your body’s neuroendocrine system that regulates stress responses. (1) That’s why adrenal fatigue is sometimes described as HPA-axis dysfunction.

While adrenal fatigue is not an official medical diagnosis, you do need to address the root causes of your symptoms to avoid complications from chronic stressors and hormonal imbalances.

Adrenal fatigue symptoms include:

• Trouble getting started in the morning
• Salt or sugar cravings
• Low libido
• Low blood pressure
• Afternoon tiredness or headaches
• Brain fog
• Getting a “second wind” in the evening
• Trouble staying asleep
• Dizziness when standing up quickly
• Issues with blood sugar levels
• Chronic inflammation
• Thin, weakened nails
• Mood changes
• Weight fluctuations

These symptoms are often confused with adrenal insufficiency or Addison’s disease. (2) This is a recognized medical condition and adrenal gland disorder where the glands don’t produce enough hormones like dehydroepiandrosterone (DHEA).

This can lead to serious effects on your immune system, in addition to hormonal imbalances that may affect libido, mood, and energy levels.

That doesn’t mean you can ignore symptoms of adrenal fatigue. If left untreated, it can lead to depression-like symptoms or increase your risk of developing chronic health conditions due to prolonged stress.

7 Natural Remedies For Adrenal Fatigue

What natural remedies are good for adrenal fatigue? There is no set treatment plan for adrenal fatigue, but healing adrenal fatigue naturally prioritizes reducing stress to allow your adrenal glands to function properly.

This means a comprehensive approach that includes diet, daily habits, and other barriers to wellness.

Make Sure To Eat Right

How to heal adrenal fatigue naturally starts with diet. Eating a balanced diet supports adrenal gland function by giving your body the nutrients it needs to regulate hormone production and energy levels.

Here are my favorite ways to support optimal nutrition for adrenal health:

• Pack your diet with healthy fats. Avocados, coconut oil, fatty fish, and full-fat kefir are excellent sources of healthy fats important to neurotransmitter production, heart health, and combating inflammation. (3)
• Boost your vitamin C. Citrus fruits, cantaloupe, kiwi, bell peppers, and strawberries are great sources of vitamin C. The antioxidant is a known immune system booster, but it also helps your body fight back against chronic stress. (4)
• Eat nutrient-dense proteins. Oysters and grass-fed organ meats are rich in zinc, which is linked to reduced anxiety levels. Organic turkey has tryptophan, an amino acid your body uses to produce calming neurotransmitters like serotonin. (5)
• Go green. Leafy greens like Swiss chard and spinach are rich in magnesium, the original nutritional “chill pill” that regulates activity at the HPA axis. Vegetables like asparagus are full of folate, a B vitamin linked to reduced levels of oxidative stress.
• Pay attention to sodium levels. Weakened aldosterone production may impact your body’s sodium levels, which can stress your adrenals further. (6) Increasing aldosterone naturally may involve working with a doctor to keep sodium levels balanced.
• Sip on herbal tea. Chamomile is linked to decreased anxiety, depression, and stress symptoms. Herbs like rooibos can have a balancing effect on cortisol production. Sipping on teas is also a great way to boost hydration, which is a key piece of a healthy diet.

Avoid caffeine, sugar, and processed foods, as they are all known to increase stress in the body. Limit starchy carbs that don’t leave you feeling satiated. If those things are a big part of your current diet, you may benefit from an adrenal reset to leave you feeling better on the other side.

I know it works, too. I followed this 90-day food plan to address symptoms of my own adrenal fatigue.

Cultivate Healthy Sleep Habits

Good sleep is essential as you explore how to support adrenal glands naturally. I know it's difficult when you work all day, get home late, and just want time to unwind, but your brain and adrenals recuperate while you sleep.

Try to avoid caffeine in the afternoon. I opt for herbal chamomile or rooibos teas to benefit from the calming effects of both. Make changes to sleep habits that prevent quality rest and cause a lack of sleep. That may mean turning off your electronic devices a few hours before bed.

Those screens and artificial light can overstimulate the brain, block melatonin production, and negatively impact sleep quality.

Once you find a system that works, stick with it. Establish a consistent bedtime routine that prioritizes rest and relaxation.

Practice Mindfulness

During my healing journey, I practiced mindfulness meditation and other stress-busting strategies to bring mindfulness into my day, such as taking slow, deep breathing timeouts. This is a simple way to defuse stress levels and calm the brain-adrenal axis.

If you want to incorporate some movement, adopt a regular yoga practice. Yoga can bring a sense of awareness into your life of physical markers of stress and give you a set-aside time each day to embrace stillness.

Exercise (But Don’t Overdo It)

Regular exercise is important for balanced hormone production and improving overall energy levels. Light to moderate exercise can regulate cortisol and help your body handle stress more effectively. Walking or light strength training are great places to start if you’re new to exercise.

It’s important not to overdo it if you’re dealing with adrenal issues. Excessive or intense exercise can lead to the overproduction of cortisol. Listen to your body and give yourself rest days to recover if you do feel like you're working out too hard.

Get Some Fresh Air

Getting outside boosts oxygen levels and energy and has a proven effect on reducing stress. Regular sunlight exposure provides natural vitamin D, which supports mood and immune function. Spending time outdoors is also a good source of easy physical activity.

If you want to enhance your connection to the earth, try grounding. The practice involves walking barefoot or lying on the ground to reconnect with the Earth’s electrical energy. Studies show it may have an effect on stress, inflammation, and chronic fatigue. (7)

Take Specific Supplements

A healthy diet is always best, but supplements can be a powerful way to address nutritional gaps or boost levels of important nutrients that can combat fatigue.

I already mentioned the connection between adrenal fatigue and magnesium in terms of calming your body’s stress responses. Magnesium can also relax stressed muscles and nerves and promote quality sleep.