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Recovering from Adrenal Fatigue

Updated: Dec 9, 2023

Kimberley Wright Health recovering from adrenal fatigue

This blog post is a continuation of my adrenal fatigue series. In my first post, Is Adrenal Fatigue real, or am I just a mad woman?, we explored the signs and symptoms of adrenal fatigue and how you might be experiencing them.

In the Stages of Adrenal Fatigue post, we delved into each of the four stages a little further, and learned where we might sit on the spectrum of the condition’s intensity.

After reading the blogs, you may have discovered that you have many of the signs and symptoms of Adrenal Fatigue.

What now?

First, don’t panic. Acceptance is the first step to recovery, so you’re on your way!

In this post, I’ll focus on the effective changes you can make to heal and recover from Adrenal Fatigue, and I promise you, it’s completely possible. But remember that the longer you’ve been experiencing these symptoms, the longer you will need to allow yourself to heal.

Best ways to heal from adrenal fatigue:

Slowing down may be hard for you, if you’re normally an energetic go-getter, but it’s the best thing you can do for yourself right now. Patience and consistency are your best friends as you walk this journey. It may take some time, but I know you’ve got this!

And remember, whether you’ve been diagnosed or not, we can all benefit from taking notice of how stress affects our body, and taking action to reverse the harmful effects of adrenal fatigue.

Recovering from Adrenal Fatigue Top Tips:

I’ve divided my top tips into four categories to keep it simple

  • Lifestyle

  • Dietary

  • Supplementation

  • Essential Oils

Recover from adrenal fatigue - Lifestyle changes

  • Reduce your exercise – not in amount, but in intensity. For example, you may wish to get out each morning and take a slow walk in nature. Forget about high intensity altogether for a while. Instead of power vinyasa, try yin yoga instead. Move your body, but do it gently.

  • Get as much exposure as you can to mellow sunlight: the morning is perfect for this. Find a beautiful place to sit in the sun and make it a daily ritual. If you’re limited on time, combine your slow walk with your sun exposure. Doing this in the morning spikes cortisol at the time of day it should spike, and signals to your body that this is the circadian rhythm you want to follow.

  • Develop a sleep hygiene routine – this means no screens for a minimum of one hour before bed. Spend that time taking a warm bath or shower instead, or sit quietly in meditation to soothe your nervous system. Get an ouil diffuser and use sleep promoting oils (see below)

  • Be sure not to take on too much, too soon. This means, learn to say no. NO to commitments, NO to social engagements, NO to tasks that you know you really don’t want to do (Sounds fun, right?).

  • Acknowledge stressors and remove/ reduce if possible. Speak to work, friends & family for help. Let them know that you need more time to rest and delegate jobs like cleaning and laundry if you can. This can be so difficult to do: but is VITAL to recovery. Be brave (you can do it)!

  • When you’re ready, see if you can take the positives out of the experience – what have you learned about yourself? What caused the stress? Can you remove yourself from situations that bring stress – if that’s realistic – DO IT!!

Recover from adrenal fatigue - Dietary changes

  • Cut out caffeine! This means coffee, but for the overly sensitive, or those in complete burnout, it can also extend to chocolate and soft drinks too. Cut out other stimulating foods – think guarana, panax ginseng, taurine (the synthetic version found in energy drinks) and also tobacco.

  • Avoid a low carbohydrate, or low calorie diet. In fact, in many cases you will need to increase both. You need to nourish to flourish!!

  • Eat a high protein breakfast within 30 minutes of waking. Aim for 20-25gm of protein to get your metabolism kickstarted (this is also important for helping to reset your body clock).

  • Keep your blood sugar levels stable, by eating regular snacks & meals, and not going more than 3 hours without eating. Make sure each snack and meal contains a mix of protein, fats & carbohydrates - this is because carbohydrates are digested quickly, causing a fast increase in blood sugar, whilst proteins and fats are digested more slowly. When combined, the body digests the meal as a whole, slowing the whole process and ensuring sugars are released into the blood gradually.

  • Remove reactive foods from the diet – namely gluten and dairy, but you might have others that you know don;t make you feel great when you've eaten them.

  • Increase the amount of choline & vitamin D in your diet – these are both found in eggs!

  • Start to incorporate liquorice root in your diet to help you sleep and rest. Liquorice is an adaptogen, which means it regulates the stress response. There are many tea’s that contain liquorice root (this tea is my fave!).

  • Add a sleepy time tea or golden milk (turmeric latte) before bed.

Recover form adrenal fatigue - Supplementation recommendations

There are a few nutrients that many will not be able to get enough of in their diet alone, so supplementation is recommended. These include:

  • Vitamin C

  • Magnesium

  • B complex vitamins

Speak to your nutritionist / naturopath to discuss your personal supplementation needs.

Recover from adrenal fatigue - Essential Oil

Use essential oils diffused and topically that help to relax the body. I recommend:

  • Lavender

  • Frankincense

  • Vetiver

  • Basil – this is best diluted and massaged over the adrenal glands, or into the soles of the feet.

  • For bed: use my fave diffuser blend for promoting sleep: 2 drops each Vetiver, Cedarwood, Juniper berry

In our crazy busy world, with all of the tasks we have to do and responsibilities we have, it can be really difficult to learn to slow down. But just a few changes made every day can make a huge difference in your recovery.

Each one of these lifestyle and dietary changes suggested above will promote a relaxed, restful and nourished body.

If you’re still not sure what to do, or how to do it…Get in touch now to discuss your personalised plan to fast recovery.

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