Feeling constantly fatigued, overwhelmed, and on edge? Struggling with unexplained weight gain, sugar cravings, or difficulty sleeping? These could all be signs that your adrenal glands are under strain.
Feeling constantly fatigued, overwhelmed, and on edge? Struggling with unexplained weight gain, sugar cravings, or difficulty sleeping? These could all be signs that your adrenal glands are under strain.
What are the adrenal glands?
The adrenal glands are two small hormone-producing glands that sit atop the kidneys. They play a crucial role in the body’s stress response, releasing hormones like cortisol and adrenaline to help us deal with perceived threats. This “fight-or-flight” mechanism evolved as a survival strategy for our hunter-gatherer ancestors, who faced immediate, physical dangers regularly.
But in our modern world, we’re bombarded by a constant stream of less tangible stressors – work pressures, financial worries, relationship issues, and more. Our adrenal glands end up in a state of perpetual overdrive, pumping out excessive amounts of cortisol in an attempt to keep up. Over time, this can lead to what is commonly called “adrenal fatigue”, a condition where the glands become depleted and unable to produce adequate amounts of these vital hormones.
The Symptoms of Adrenal Fatigue
The symptoms of adrenal fatigue can be wide-ranging and non-specific, which is why it’s often overlooked or misdiagnosed by conventional healthcare providers. In addition to the issues mentioned earlier, adrenal fatigue can also manifest as brain fog, weakened immunity, hormonal imbalances, and even autoimmune conditions.
Importantly, “adrenal fatigue” is not an officially recognized medical diagnosis. In fact, The Endocrine Society, openly says that adrenal fatigue is not a real disease. Conventional medicine typically acknowledges two “abnormal” cases – Addison’s disease, where the adrenal glands completely fail to produce hormones, or Cushing’s syndrome, where the glands produce too much cortisol. The area in between, where the adrenals are underperforming but not in complete failure, is often dismissed, especially because the symptoms are so general that they can apply to many other conditions, making it difficult to diagnose.
However, many integrative and functional medicine practitioners do recognize adrenal fatigue as a legitimate condition. And there’s growing evidence that the phenomenon described as adrenal fatigue, even if not a clinical diagnosis, represents a very real physiological state with serious consequences for health and wellbeing.
Natural Strategies to Heal Adrenal Fatigue
The good news is that with the right lifestyle and dietary changes, adrenal fatigue can often be reversed. Here are some key steps I recommend for nourishing the adrenal glands and regaining your energy and resilience:
Prioritize Relaxation and Stress Management
When the adrenal glands are in overdrive, the most important thing is to give them a break. Make relaxation practices like meditation, deep breathing, yoga, or simply unplugging from technology a daily non-negotiable. Learning to say “no” and set boundaries can also go a long way in reducing stress.
Stress, especially long-term stress, can have devastating effects on health. Even if you do everything else right health-wise, if you don’t manage your stress, none of it will mean much. During my own healing journey, I practised mindfulness meditation and breathwork & other strategies to manage stress in my daily life. The entire protocol, which became a part of my annual workshop and the group mentorship experience, was a way to defuse stress levels and calm the brain-adrenal axis.
Optimize Your Sleep
Aim for 7-9 hours of quality sleep each night. Establish a calming pre-bed routine, keep your bedroom cool and dark, and avoid screens for 1-2 hours before bedtime. If you struggle with insomnia, try supplements like magnesium or adaptogenic herbs like ashwagandha.
During my years with anxiety, I could barely get a few hours of sleep every night. When I started my healing protocol, I needed to recommit to getting a good night’s sleep, and that meant breaking the bad habit of staying up too late. 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 overnight while you sleep, and they need that time too.
Stabilize Your Blood Sugar Erratic
Blood sugar levels put a lot of strain on the adrenal glands. Focus on eating a diet rich in protein, healthy fats, and fibre-rich carbs, and avoid processed, sugary foods. Eat regular meals and snacks to keep your blood sugar steady.
Keeping your blood sugar stable is crucial, as dips in blood sugar can trigger the adrenal system into panic mode, thinking you’re in survival mode and need an emergency cortisol boost. I make sure to eat enough, start my day with a high-protein breakfast and continue to eat balanced meals and snacks throughout the day to avoid those dreaded 3-4 pm energy crashes.
Limit Caffeine and Stimulants
While caffeinated beverages may provide a temporary energy boost, they ultimately deplete the adrenals over time. Try to gradually wean off caffeine, and abstain completely if possible. I know this is tough, as I’m a coffee drinker myself, but I’ve found that, at least until you get better, switching to coffee alternatives, energizing adaptogens, and herbal teas like chamomile, especially in the afternoons, can make a big difference. My other favourites are hibiscus and liquorice, though you might need to be careful with these if you have high blood pressure.
Nourish Your Body with Adaptogens and Supplements
Herbs like ashwagandha, rhodiola, and holy basil can help modulate the stress response and support adrenal function. Supplements like vitamin C, B-complex vitamins, and magnesium can also be beneficial.
Because so much of adrenal fatigue is brain-based, many of the natural remedies I’ve incorporated focus on supporting optimal brain health and the brain’s response to stress. Adaptogenic herbs in particular have been a game-changer for me.
Move Your Body (But Don’t Overdo It)
Moderate, low-intensity exercise like walking, swimming, or gentle yoga can help manage stress. However high-intensity workouts that further elevate cortisol should be limited or avoided when dealing with adrenal fatigue.
Over-exercising can contribute to adrenal fatigue. So moderate exercise is the key. In fact, for some of my clients, cutting back on the intensity of their workouts has helped support their recovery!
Eat a Nutrient-Dense, Anti-Inflammatory Diet
Focus on whole, unprocessed foods that provide vitamins, minerals, antioxidants, and healthy fats. Leafy greens, avocados, wild-caught fish, and coconut oil are all great choices.
Plant foods like Swiss chard and spinach are rich in magnesium, the original nutritional “chill pill,” which helps to regulate and optimize communication in the brain-adrenal axis. Sulfur-rich veggies like asparagus, and healthy fats like avocados and coconut oil, can also be particularly nourishing for the adrenals.
While adrenal fatigue may not be a recognized medical condition, the symptoms and physiological processes involved are very real. By making holistic lifestyle changes to support your adrenal glands, you can restore your energy, resilience, and overall well-being.
Please keep in mind that the symptoms of “adrenal fatigue” might be a sign of a different condition, including depression, fibromyalgia, and hypothyroidism.
Join The Call to Help Overcome Adrenal Fatigue
If you’re ready to take a deeper dive into healing your adrenals, I invite you to check out my group mentorship experience, The Call. In this program, we’ll explore herbal remedies, nutrition protocols, and other evidence-based strategies to help you reclaim your health. You’ll also gain access to a supportive community of like-minded individuals on a similar journey.
Don’t let adrenal fatigue hold you back any longer. Join The Call and let’s work together to get you feeling your best. Sign up below, and unsubscribe at any time!
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Editor’s note: The information in this article, as well as all content produced and shared by Ivy Chan Wellness, including programs, memberships, and downloadables, are provided for informational and educational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment.
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