Adrenal fatigue is the term to define fatigue and other symptoms in people who are under mental, physical, and emotional stress. It is said to be caused due poorly working adrenal glands. This, however, is not a proven medical condition, and can be rightly defined as “adrenal fatigue theory.”
Cortisol is the hormone produced by the adrenal glands which help you to deal with stress. When cortisol is not produced in right amounts at right times, the condition one experiences is called adrenal fatigue. The symptoms include trouble getting out of bed, lack of thinking clarity, chronic tiredness, insomnia, weak immune system, and lack of stress handling capabilities.
The condition can be overcome naturally by following the below techniques.
Natural Treatment For Adrenal Fatigue
1. Avoid Foods You Are Sensitive Or Intolerant To
Foods which induce allergies, sensitivities, or intolerance in you should be avoided. There is a reduction in absorption level of such foods in your body, depriving it of the necessary nutrients. They further effect by causing inflammation and interfering with the sleep-wake cycle. You could instead include lean meat, brightly colored vegetables and fruits, and whole grains in your diet (if you are allergic to gluten, make sure you refrain from eating gluten-containing grains). Probiotics play an important role in maintaining healthy gut bacteria and ensuring proper digestion.
2. Include Healthy Fats And Vitamin-B
Healthy fats like olive oil, coconut oil, and clarified butter help reduce the lower belly fat, which is one of the reasons of adrenal fatigue. Including a diet rich in vitamin-B5, B6, folate, and B12 have a positive impact on the adrenal gland. Some of the foods are low-fat dairy, cheese, tofu, eggs, shellfish, liver, avocados, sunflower seeds, corn, broccoli, and mushrooms.
3. Stay Away From Sugar And Caffeine
Excess presence of sugar needs to be controlled by cortisol. Thus, when you are feasting on sugary foods, your adrenal glands have to work extra to maintain the constant levels. Avoiding high sugar content foods, refined grains, sugary snacks, and fast food is helpful. Caffeine, on the other hand, stimulates your adrenal glands to release more and more cortisol. In a long run, due to depleted levels of cortisol, no amount of caffeine would trigger its production.
4. Hydrate Yourself Sufficiently
The importance of hydration cannot be emphasized enough. In people with adrenal fatigue the importance doubles. Staying hydrated ensures proper regulation of cortisol, and keeps the triggers at bay. Including a pinch of sea salt or lemon has further benefits.
5. Practice Regular Sleep Schedule
The body’s natural cycle works best when you sleep at 10 p.m. Refrain from using any electronic devices like phone, laptop, or TV an hour before going to the bed. Make sure you switch off all the lights and have a dark environment. After this, whether you are sleepy enough or not, just lie on your bed with your eyes closed. This is one of the ways of training your body to follow this particular routine every day.
6. Do Not Over-exercise
Overdoing intense cardio and endurance training increases the pressure on your adrenal glands. In case of adrenal fatigue, the exertion can manifold, leading to unrecoverable side effects. Therefore, it is best to avoid such exercises and practice exercises which are more relaxing. Some of them are yoga and tai chi.
7. Practice Deep Breathing And Meditation
Meditation and deep breathing have irreplaceable benefits for people with adrenal fatigue. These reduce the stress levels, relieve anxiety, and play an important role is proper regulation of cortisol. A 15–20 minutes schedule of deep breathing and meditation not only helps achieve mindfulness but also aids clear thinking.
8. Use Adaptogenic Herbs
Adaptogenic herbs help relieve stress and promote adrenal health. Herbs like Panax ginseng, Ashwagandha, licorice, Astragalus, and Rehmannia are excellent adrenal gland stimulants.
Practicing one or all of these habits will make you feel more energetic, healthy, and stress-free over time. Finding out what works best for you helps.