What are the Symptoms of Adrenal Fatigue and How Can You Reverse Them?

Adrenal fatigue has garnered significant attention in wellness discussions, sparking both skepticism and support from medical professionals. But what exactly does adrenal fatigue mean, and how does it affect people's lives? In this post, we will explore the symptoms of adrenal fatigue, its impact on daily routines, and some effective strategies to combat it.

What is adrenal fatigue?

Adrenal fatigue refers to a state where the adrenal glands, which are responsible for producing hormones like cortisol, become fatigued due to prolonged stress. This can stem from various sources, including physical stress, emotional strain, or ongoing illnesses. While adrenal fatigue is not formally recognized as a medical diagnosis, many individuals report experiencing its symptoms, which can significantly disrupt daily life.

The adrenal glands are small but mighty organs located above the kidneys. They play a crucial role in how our body manages stress by releasing hormones like cortisol and adrenaline. In normal situations, these hormones help us cope with stress, maintain metabolism, and regulate energy levels. However, when stress becomes chronic, the adrenal glands struggle to keep up, which can lead to fatigue.

What causes adrenal fatigue?

Chronic stress is at the root of adrenal fatigue. But those stressors can come in many different forms, including:

• Emotional stress

• Poor diet

• Toxin exposure

• Excessive exercise

• Lack of sleep

• Food sensitivities

• Infections

• Injuries

• Autoimmune conditions

What are the symptoms of adrenal fatigue?

• Fatigue

• Brain fog

• Sleep problems

• Salt or sugar cravings

• Low libido

• Dizziness upon rising

• Feeling lightheaded 

• Trouble losing weight

• Low blood sugar

• Feeling moody or irritable

• Depression

• Anxiety

• Depending on stimulants, like caffeine for energy

  
  

However, it is important to note that many of these symptoms mirror other health conditions, such as thyroid dysfunction and estrogen dominance. 

Luckily, the same things that Reverse or support adrenal fatigue benefit your overall health. And often, when adrenal function is restored, it can help balance other hormones.

How to improve adrenal fatigue

Although adrenal fatigue can feel overwhelming, many effective strategies can help reverse its effects. Here are some practical steps:

1. What to eat for adrenal fatigue

This is one of the most important and first steps to reversing adrenal fatigue. Make sure to include the following foods and prioritize them over processed foods:

• Healthy fats, including coconut, avocados, and olive oil

• High-quality protein (i.e. grass-fed meat, pasture-raised eggs, and wild fish)

• Cook vegetables including root veggies like carrots, sweet potatoes

• Antioxidant-rich foods, such as berries

• Nuts and seeds on occasion

• Fermented foods

• Seaweed and sea vegetables

• Anti-inflammatory herbs and spices, including ginger, garlic, turmeric, and rosemary

Try to consume less of or avoid these foods since they can contribute to added stress:

• Refined and added sugar

• Caffeine

• Alcohol

• Carb-heavy meals especially from simple carbs like bread, pasta

• Processed foods

• Processed meat

• Hydrogenated oils/seed oils

2. How to eat for adrenal fatigue

It's not just what you eat but how and when you eat! Since adrenal fatigue can cause blood sugar issues, it’s important to eat small frequent meals throughout the day.  This is why I don't support intermittent fasting for women. Not eating leads to low blood sugar which signals our body to release cortisol. Aim to eat something every 3-4 hours to keep your blood sugar (and energy levels) steady.

And whatever you do, don’t skip breakfast! Ideally, start your day with a protein-rich meal within an hour of rising.

4. Reduce stress

This is certainly easier said than done but internal or external sources of stress that go unaddressed continue to drain the adrenals. Check out this article on how to reduce cortisol levels naturally. Seeking counseling can be really helpful especially for those that deal with internal or mental stress from thoughts or worries.

5. Prioritize sleep

Prioritizing your sleep is am just for supporting the adrenals. Sleep is restorative and healing for our body. Here are some ways to support your body’s natural sleep-wake cycles:

• Keep a consistent sleep schedule – even on the weekends

• Have a winding down ritual (journaling, reading, meditation, etc.)

• Avoid electronics at least an hour before bed

• Sleep in a dark, quiet room

• Don’t drink any water for 2 hours before bed

• Be in bed by 10 pm

• Try tart cherry juice before bed.

• Eating a snack with protein and fat before bed.

Aim for between 8-10 hours of sleep every night. And don’t be stingy on the naps either. If you feel tired during the day, let yourself rest. I know this can be especially difficult for new moms but if at all possible go to bed soon after your baby and try not to stay up late.

7. How to exercise with adrenal fatigue

If you are experiencing symptoms of adrenal fatigue or burnout, HIIT workouts or intense cardio or weightlifting can be really draining. Exercise doesn't need to be avoided altogether but it is important not focus on gentle exercises, such as yoga, walking, or leisurely bike rides. If even gentle exercise makes you tired, hold off for now. 

6. Seek Professional Help

If you find that symptoms persist despite your efforts, consult with a practitioner familiar with adrenal fatigue. They can offer insights and therapies tailored to your unique experiences. Testing for hormonal imbalances may lead to personalized treatment options that aid recovery

Supplements for adrenal fatigue

While supplements can be really helpful and fill in the gaps from our diet, it is important to still focus on nutrient dense foods, rest and reducing stress.

• Vitamin C – Research shows that vitamin C can help your body bounce back from stress better. Adrenals need vitamin C to support healthy cortisol production. I always recommend a food based vitamin C like acerola cherry or camu camu over ascorbic acid (synthetic vitamin c). I love this one by Perfect Supplements, you can use my code bewellshel for a discount.

• Magnesium – Known as ‘nature’s chill pill’ this mineral promotes restful sleep, relaxes muscles and nerves, and supports your adrenals. I suggest magnesium glycinate, malate or a combination in a complex form.

• B-complex vitamins – These nutrients support a healthy stress response and play a role in producing mood-boosting neurotransmitters.

• L-Theanine- Research shows that L-theanine supplements can elevate your levels of GABA, dopamine and serotonin, which promotes relaxation and reduces anxiety levels.

  
  

In addition, adaptogenic herbs may also help your body rebound from stress better. These include:

• Holy basil

• Rhodiola Rosea- this is a personal favorite is generally safe while breastfeeding. I love the one by Perfect Supplements, you can use my code bewellshel for a discount.

• Ashwagandha

Schisandra

Find my favorite supplement types and brands for 20% off on Fullscript.

Can you test for adrenal fatigue?

Adrenal fatigue can be tested for through a couple of different tests including a 24-hour saliva cortisol test. While this can be a step in assessing adrenal function, I recommend clients start with a lower cost, non-invasive HTMA test to address mineral levels in the hair that contribute to adrenals function.

There are various stages of adrenal health including the stages of alarm, resistance and then exhaustion Hair Tissue Mineral Analysis (HTMA) will indicate the actual current state of adrenal health for the person. The hair test values below indicate the various states of stress to the adrenal based on the hair testing.

Interested in learning more or think you may be experiencing adrenal fatigue? Let's work together! You can schedule a free discovery call to get started.

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