Tired, washed out and exhausted, even when you had enough sleep? Feeling tired, weak and incapable of doing things? Could you be suffering from adrenal fatigue?
What are the adrenals?
The adrenals are like two caps on top of the kidneys which play a key role in the endocrine (hormonal) system. They produce more than 50 different hormones, such as adrenaline (epinephrine), noradrenaline, cortisol, progesterone and testosterone. These hormones are involved in energy production, water-salt balance, blood pressure, metabolism, heartbeat, liver function, the immune system, blood sugar level, fat storage and dealing with stress.
When we’re under stress, the adrenals should react by releasing adrenalin and noradrenalin to cope with physical danger, typically called the ‘fight or flight’-reaction. Whenever the ‘danger’ is gone, the adrenals make sure that the hormone levels are back to normal. Cortisol is produced in this situation and the release of DHEA is suppose to ‘un-stress’ the body.
And, who isn't faced with stress these days? Work, family, pressure from friends and our eating pattern put us under constant stress. This stress on the mental, physical and emotional levels, ensure that the adrenals are constantly overloaded with the amount of hormones they have to release. When these processes are prolonged, the adrenals can become exhausted; adrenal fatigue. We start to feel tired and are not able to cope with whatever comes our way any more.
Symptoms of adrenal fatigue
Because the adrenals play such an important role in the endocrine system, the symptoms of adrenal fatigue are expressed in various forms. This long list makes it more than clear that the right balance of hormones is crucial to us.
- Appetite for salt
- Hypoglycemia
- Dizziness
- Sleeping disorders
- Inflammations
- Headache
- Unstable blood sugar
- Excessive thirst and urge to urinate
- Swellings
- Hemorrhoids
- Varicose veins
- Bad digestion
- Heart disorders
- Asthma
- Infections
- Behavioral and memory problems
- Allergies
- Hyperpigmentation
Some other symptoms are
- Mood swings
- Irritation
- Low energy level
- Depression
- Painful body parts
- Low blood pressure
- Anxiety attacks
- And many more…
What to do if you're suffering from adrenal fatigue?
Change your nutrition! When you have adrenal fatigue, the time you eat becomes very important. You need to keep the cortisol in your blood at the right level. If you don’t have the right amount of cortisol in your blood, it’s hard for your body to keep the right glucose levels. The result of this could be hypoglycemia.
People with exhausted adrenals often tend to choose the foods and drinks which give them energy at the expense of the adrenals, such as fast food, soft drinks and coffee. The fats in fast food are the wrong fats, the carbohydrates are often refined and the nutritional value is low. This way they withhold their body of the nutrients it needs more than ever, to function and recover. And this will make the adrenals more and more exhausted.
Eat immediately when you get up, to refuel your body. This is not the time for intermittent fasting.
Eat a strict Paleo diet, with enough protein, healthy fats, unrefined carbohydrates, vegetables and enough fruits. You may choose to experiment with increasing your carbohydrate intake in the form of things like pumpkin and sweet potato.
Stress is a huge factor, with sufferers of adrenal fatigue simply trying to do it all. When trying to heal, it’s really important to reduce stress, and take time out to meditate and relax.
Have you suffered from adrenal fatigue? What helped you to heal? Please share your stories and tips in the comments below, and help someone out!
Practical Daily Strategies for Supporting Your Adrenals
Once you suspect adrenal fatigue, or you’re actively recovering from it, your daily routine becomes critically important. By building intentional practices into your day, you can support your adrenals and gradually restore your energy levels. The Paleo lifestyle is a fantastic starting point, but it often needs to be fine-tuned for those dealing with adrenal dysfunction.
Prioritise Consistency in Meals
Instead of focusing solely on what you eat, it’s also crucial to be mindful of when and how you eat. Don’t skip meals, and avoid long gaps without food. Eating every 3–4 hours can help regulate blood sugar and support cortisol rhythm. Your meals should always include a source of protein, a healthy fat, and a portion of slow-digesting carbohydrates, like sweet potato or butternut squash. These choices help to nourish your body steadily throughout the day.
Start the Day Right
Unlike those with strong adrenal function who may thrive on intermittent fasting or coffee first thing in the morning, those with adrenal fatigue typically need to eat within 30 minutes of waking up. Choose a nourishing breakfast such as eggs with sautéed spinach and pumpkin, or a bowl of slow-cooked lamb with roast vegetables. Avoid caffeine in the first hour of waking; this gives your natural cortisol levels a chance to rise as they’re meant to.
Move Gently and Purposefully
Exercise is often touted as the ultimate stress-reliever—but for those with adrenal fatigue, too much intensity can backfire. Ditch the HIIT workouts, long-distance running and overtraining. Opt instead for gentle walks in nature, restorative yoga, stretching, or short bodyweight workouts. Once your energy stabilises, you can slowly build back to more intense forms of movement if desired.
Manage Your Exposure to Stress
Modern life is full of chronic, low-level stressors—from the blare of devices to looming work deadlines and family obligations. While we can’t eliminate stress entirely, we can actively manage it. Prioritise sleep by keeping a strict bedtime routine and limiting screen time in the evening. Try deep breathing exercises, journaling, or guided meditations to shift your nervous system into a state of rest and repair. Even 10 minutes a day can make a meaningful difference over time.
Adaptogens and Natural Support
Some people turn to adaptogens—herbs like ashwagandha, rhodiola, or licorice root—to help modulate stress response and support adrenal function. These herbs may offer gentle support, especially when used in conjunction with lifestyle changes. However, always speak to a practitioner before introducing supplements, especially if you’re on medication or have pre-existing conditions.
The Role of Sleep
Sleep is perhaps the most important—and underrated—component of healing adrenal fatigue. Aim for at least 8–9 hours of uninterrupted sleep per night. If you struggle with falling or staying asleep, make your bedroom a sanctuary: darken the room completely, keep it cool, avoid screens before bed, and try magnesium or a calming herbal tea in the evening.
Track and Reflect
Adrenal fatigue recovery is not always linear. Some days will feel better than others. Keeping a journal of your energy levels, food intake, sleep, and stressors can help identify patterns and guide your progress. You may start to see that you’re consistently more fatigued after a certain activity or meal—this information is gold when it comes to fine-tuning your recovery plan.
When to Seek Professional Help
If your fatigue persists despite lifestyle changes, it may be time to consult a functional medicine practitioner or naturopath who can run specific tests (like salivary cortisol or DUTCH testing) to evaluate your hormone levels. They can also help uncover any underlying causes such as thyroid imbalances, gut infections, or nutrient deficiencies that might be contributing to your exhaustion.
You’re Not Alone
Finally, it’s worth remembering that adrenal fatigue—while frustrating—is common, especially among busy adults trying to juggle work, family, and health. The more we speak about it, the more we can support one another on the path to recovery. Sharing your story might just help someone else recognise their own symptoms and start the healing process.
Have you made any changes that helped you regain your energy? Do you follow a specific Paleo plan for adrenal support? Add your experience in the comments – your journey could inspire someone else to take their first step toward wellness.
