As is the case with most chronic disease, prevention and treatment of adrenal fatigue requires a holistic approach. In terms of treatment, we first focus on the question of what caused this. Food intolerance? Nutritional deficiencies? Infection? Trauma? A poorly functioning gut? Clearly, narrowing down the cause is not a quick task. Once a cause is determined, we set out to fix that cause. In addition to fixing the cause, there are many ways to support your adrenal glands and help with the symptoms of adrenal fatigue.
Typically, food is the starting point. A whole foods diet – meaning no processed foods, lots of plants (vegetables, nuts/seeds, some fruit, some whole grains), lean protein, healthy fats, lots of water – is a good place to begin. Another option would be an elimination diet. Aim for eating smaller meals more often at the beginning to try and avoid fluctuations in blood sugar that can be caused by cortisol.
The next step focuses on modifying the areas of your life that are contributing to stress. Do you need a less stressful job? Do you need to cut back on work hours for awhile? Do you need more help from your spouse at home? Obviously, these things are not possible for a lot of people, but it may be worth having a conversation with your spouse or boss regarding your struggles to see what changes could be made.
Implementing stress reduction techniques is next – or for some it might be the first step – especially if the thought of the above diet stresses you out! A simple start might be to take 5 minutes of “me time” each day. This time could be used to lock yourself in the bathroom and just close your eyes and breath. Other options include: a meditation app like headspace, a tapping app like The Tapping Solution, journaling, prayer, or stepping outside for a quick walk. Gradually increasing the amount of time you have devoted to relaxation and relationships is vitally important.
Sleep’s importance in treating and preventing adrenal fatigue cannot be overstated. Depending on the type of adrenal fatigue, you may have a difficult time either getting to sleep or staying asleep. Giving yourself a set bedtime and a long period of time to sleep can be helpful – as you may find that your most restful sleep tends to be after your normally wake up. Exposure to 15 minutes of sunlight (even if it’s cloudy) each morning can help to train your circadian rhythms. Avoidance or limitation of caffeine and alcohol can also have a positive impact on sleep.
Exercise can be helpful, but too much exercise can stress out the body even more. A short walk in the sunshine or a gentle yoga or stretching session may be all that your body can handle at first.
An often-overlooked component of treatment is finding a sense of community. Again, this is typically not a starting place for treatment, but having a community that you can rely on, can go a long way in managing stress. Helping others in your community can give you a sense of purpose and put your own problems into perspective.
In addition to the above steps, supplements such as vitamins, botanicals and adaptogens can be used to mediate your stress response. We will discuss these in the next blog post.