"Adrenal Fatigue: Lifestyle Strategies to Reduce Stress (Part 2)

Is Adrenal Fatigue Real?

As discussed in a previous post, "adrenal fatigue" is a real diagnosis, but not what many people are led to believe. The true diagnosis is adrenal insufficiency, also known as Addison's disease. Many functional/alternative medicine practitioners use the term "adrenal fatigue" to describe feelings of persistent fatigue, muscle weakness, brain fog, and mood changes due to prolonged stress. While the negative symptoms associated with stress are very real, true adrenal fatigue (Addison's Disease) is not the correct diagnosis for most people. Nonetheless, there are many ways to nourish your adrenals, alleviate stress, and allow your body to heal.

What Can You Do to Alleviate Symptoms of Excessive Stress?

Once you have visited your healthcare practitioner and determined that your symptoms are not due to another medical diagnosis, there are many things you can do. The first step is to identify what is causing the negative symptoms of stress — whether physical, emotional, or environmental. Awareness is the first step in healing.

1. Prioritize Sleep

• Aim for 7–9 hours of sleep per night
• Maintain a consistent sleep schedule — go to bed and wake up at the same time each day
• Avoid alcohol and heavy meals before bed
• Avoid screens within an hour before bed

2. Feed Your Body Healthy Food

• Eat a whole-food diet rich in fruits, vegetables, healthy fats, and lean meats
• Avoid sugar and trans fats
• Eat foods that contain nutrients that nourish the adrenal glands, such as magnesium, vitamin C, and methylated B vitamins
• Drink plenty of water and limit caffeine

3. Do Restorative Exercise

• Choose exercise that won't stress the body, such as walking, swimming, yoga, or Pilates
• Find a good balance between exercise and rest

4. Manage Stressors

• Identify and minimize stressors where possible
• Take a relaxing vacation if allowable
• Spend time in nature
• Practice meditation or yoga

5. Consider Supplements

• In addition to magnesium, methylated B vitamins, and vitamin C, there are many adaptogenic herbs that may help — such as ashwagandha, licorice root, rhodiola, and holy basil. These supplements may help maintain healthy cortisol levels and help the body adapt to stress.
• Consult with a health practitioner before starting any new supplements

6. Seek Professional Help

• If symptoms persist after addressing stress levels, consult a professional for additional medical testing
• Consider working with a life coach
• Speak with a licensed clinical social worker or psychologist

In Part 3, we will go into more detail about adaptogenic herbs that can help the body adapt to stress and maintain healthy cortisol levels.

*Contents in this article are not to replace recommendations from your physician. It is recommended that one consults with their doctor before starting any new supplements. Supplements linked in this article have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure, or prevent any disease.