Adrenal fatigue is a common condition that occurs when consumers suffer from chronic stress. It occurs when the brain’s hypothalamic-pituitary-adrenal (HPA) axis is unable to communicate properly with the body’s adrenal glands to regulate cortisol production or when the body is unable to produce sufficient amounts of aldosterone. It can cause a variety of symptoms, the most common of which are salt or sugar cravings and trouble waking up in the morning.

Patients suffering from adrenal fatigue don’t need to resign themselves to running off coffee and getting accustomed to brain fog, and most don’t have to resort to taking pharmaceutical medications. There are plenty of natural ways to heal this disorder. Read on to find out about nine of the most effective of them.

Take Supplements

Taking supplements for adrenal fatigue will ensure that consumers are getting enough of the vitamins and minerals they need to support healthy HPA activity. Look for supplements that contain plenty of vitamins A, C, E, B6, and B12. These vitamins help consumers fight off fatigue and maintain healthy brain function.

Some supplements also contain beneficial botanical agents. Herbalists recommend licorice root (Glycyrrhiza glabra), golden root (Rhodiola rosea), Siberian ginseng (Eleutherococcus senticosus), and magnolia berry (Schisandra chinensis). Some of these botanical agents can also be found in tea, but dietary supplements formulated to reduce the symptoms of adrenal fatigue have just the right amount to help with this disorder.

Change Dietary Habits

Changing dietary habits can help to prevent and ameliorate adrenal fatigue. Doctors recommend avoiding processed foods, refined sugars, unhealthy fats, alcohol, caffeine, and artificial sweeteners and maintaining a well-balanced diet high in vitamins and key minerals like magnesium.

Try to incorporate more foods like lean meat, fish, eggs, beans, nuts, leafy greens, colorful veggies, whole grains, dairy, healthy fats, and low-sugar fruits. These dietary changes can increase energy levels and don’t place unhealthy dietary restrictions on consumers, but it’s still best to talk to a doctor or nutritionist before making any substantial changes to eating habits.

Improve Sleep Habits

A good night’s sleep can substantially reduce stress levels, which, in turn, can reduce the symptoms of adrenal fatigue. Avoid drinking coffee and other caffeinated beverages in the afternoon and turn off all electronics a few hours before bed. The artificial light produced by phone, computer, and television screens can block melatonin production and overstimulate the brain, making it more difficult to get a good night’s sleep.

Learn About Stress Management

Since this disorder is often caused by chronic stress, the use of stress management techniques can make a huge difference in symptoms. Try practicing mindfulness meditation and deep breathing, getting into yoga, or trying other proven stress management techniques. Even watching a funny movie or listening to an upbeat song or album can improve mood and help to combat the negative impacts of excess cortisol production, so spend some time on self-care and find some enjoyable, relaxing new hobbies and activities.

Spend Time Outside

Spending time in nature is a great way to reduce stress and boost vitamin D production, both of which can help with healing adrenal fatigue. Modern lifestyles encourage consumers to spend more of their time inside both at work and at home, but getting out for a brisk walk on a beautiful day or even heading out for a hike can make a huge difference when it comes to energy levels. People in Japan even practice a stress management technique known as “forest bathing,” in which they find a green space among the trees to sit, lie down, or walk aimlessly to reconnect with nature, reduce stress, and improve overall health outcomes.

Avoid High-Impact Exercise

Exercise is good for the brain and body, but those with adrenal fatigue may want to avoid high-impact workouts like vigorous runs and serious weight-lifting at the gym. Vigorous, high-impact exercise can induce stress responses in the brain, increasing cortisol production and further reducing the capacity of the HPA to regulate the adrenal glands. Instead of planning trips to the gym, head out for a brisk walk, go for a leisurely bike ride, or engage in less intensive exercise programs like yoga and tai chi until the symptoms subside.

Use Aromatherapy

Aromatherapy is the art and science of using scent to influence mood and health. The best way to practice aromatherapy is to purchase a scent diffuser designed for use with high-quality essential oils. Try scents like lavender, ylang-ylang, and lemon to combat stress and promote energy.

Some essential oils can also be applied directly to the skin. Basil, grapefruit, and geranium oil all fall into this category. Those who want to apply essential oils topically should ensure that they purchase 100% pure oils that are guaranteed to be free from chemicals and other additives and are safe for topical use. Never consume essential oils orally unless they’ve been purchased from a reputable natural foods store and are labeled for use as dietary supplements.

Stay Hydrated

Staying hydrated allows the body to transport nutrients and hormones efficiently. This impacts the function of both the brain and the adrenal glands. While most experts still recommend drinking eight eight-ounce glasses of water a day, those who are especially active or have higher body weights will need to drink more.

Take One Mental Health Day Each Week

Everyone should devote at least one day per week to self-care, but for those with adrenal fatigue, ignoring self-care isn’t an option. Don’t just take the day off from work. Turn off the phone, put the grocery shopping off til the next day, and avoid making any stressful plans. Instead, rest, relax, head outside for a walk, get some extra sleep, and do whatever is necessary to care for the body and mind.

The Bottom Line

No one enjoys being tired all the time or feeling like they’re walking around in a fog. Many consumers struggling with adrenal disease put off seeking treatment because they don’t want to take potentially dangerous pharmaceutical drugs. Try the safe and effective all-natural alternatives above to see if they help.

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