Here are the main ways to treat adrenal fatigue:
1. EAT YOUR WAY BACK TO ENERGY
Eating regular meals throughout the day will stop your blood sugars and hormones from fluctuating too much. When we have a big meal cortisol, the fat-storing hormone, is released so it’s better to have your big meal earlier in the day. Perhaps it’s no surprise that cutting back on sugary snacks will help heal adrenal fatigue. The body often craves sugary or salty foods in this state. Many people rely on caffeine to keep going, but overall this leads to a greater drop in energy. The best foods to support the adrenal glands with micronutrients are asparagus, avocado, garlic, cabbage and ginger.
2. TAKE SUPPLEMENTS
Vitamins B and C and omega-3 fish oils all support the adrenal glands. You could take these in the form of supplements, or eat more foods rich in vitamins B and C, such as avocados, grapefruits, strawberries, bananas, oranges and blueberries, to name but a few. Omega-3 fish oils are found in oily fish like mackerel and salmon. In addition, herbs such as ginseng, rhodiola, ashwagandha, timo cordyceps mycelium extract and L-theanine can all be helpful. There are some herbal supplements that can help support the adrenal glands as well as a supplement with pituitary and adrenal concentrate from bovine source to aid the healthy functioning of the adrenal and pituitary glands, but this should be done under the supervision of a health-care professional.
3. EXERCISE, GENTLY
When you have adrenal fatigue over-exercising, such as a strenuous gym session, will only put more strain on the adrenals. It’s more beneficial to do 15–30 minutes of gentle exercise a day. Walking, yoga and swimming are ideal forms of exercise. It’s also good to get some fresh air whenever possible so ensure to walk outdoors.
4. MAKE TIME TO RELAX
Schedule some relaxation into your diary every day, even if it’s only 5–10 minutes. Walking, hot baths, massages, reading and meditation are all simple but effective. Go out and have fun too. We relax when we are doing things we enjoy. Whenever you are stressed, take a few deep breaths through your nose. This helps to slow the heart rate down. We’re all extraordinarily busy nowadays, but it pays to learn how to notice when we’re first getting stressed, acknowledge it and take time out to have a cup of herbal tea or gather our thoughts.
Choose one of the above suggestions and incorporate it into your day. Let me know how you find it!