Ever got the feeling you're running on empty all the time, despite sleeping through the whole night? You might feel perpetually drained, relying on caffeine or motivational boosts to get through the day. If so, you might have come across the phrase adrenal fatigue. While it's not an official medical term, many people can relate to it, especially those dealing with a lot of stress.
What Is Adrenal Fatigue?
The term 'adrenal fatigue' refers to symptoms that emerge when your adrenal glands are overworked by long-term stress.
Your adrenal glands produce cortisol, a hormone that helps you cope with stress. However, when your body remains in 'fight or flight' over an extended period, some professionals surmise that your adrenal glands will not be able to keep pace, resulting in a cortisol imbalance. That is when symptoms, such as fatigue, confusion, sleep, and sugar or salt cravings enter the scene.
Common Signs of Adrenal Fatigue
- Experiencing fatigue throughout the day, even after 7–8 hours of sleep
- Having difficulty waking up in the morning
- Having cravings for salty or sweet foods
- Feeling overwhelmed or emotionally drained
- Having trouble coping with stress
- Brain fog or poor concentration
- Low sex drive
- Unexplained body pains
These symptoms overlap with other illnesses as well, such as thyroid disease, depression, or sleep disorders. Hence, it's worth working with a healthcare provider to eliminate anything serious.
Also Read: Expert Shares When Should You Be Concerned About Fatigue | Can It Be A Neurological Condition?
What Causes It?
The main trigger is chronic stress which can come from many sources, such as:
- Work or career burnout
- Relationship or emotional stress
- Financial stress
- Poor sleep or irregular sleep patterns
- Overtraining or high-intensity workouts with little rest
- Poor nutrition (too much sugar, caffeine, processed foods)
- Chronic disease or unresolved infection
Your adrenal system isn’t just reacting to emotional stress; it’s also affected by physical, chemical, and environmental stressors.
How to Manage and Support Your Adrenals
Prioritise Rest and Quality Sleep
A 2019 study found that lack of sleep intensifies fatigue, resulting in greater exhaustion and drowsiness. However, getting adequate recovery sleep after a period of sleep restriction can help alleviate fatigue.
Hence, get 7–9 hours of continuous rest and maintain a consistent sleep-wake routine. It involves waking up and going to bed at the same time each day. A relaxing bedtime routine, such as reading, gentle stretching, or herbal tea can help signal your body to relax.
Eat to Nourish, Not Just Survive
Don't skip meals or survive on caffeine and sugary carbs. Instead, prioritise balanced meals including:
- Protein (eggs, legumes, fish)
- Healthy fats (avocados, nuts, olive oil)
- Complex carbs (sweet potatoes, oats, quinoa)
- Leafy greens and colourful veggies
Also Read: How To Distinguish Between Tiredness And Excessive Daytime Sleepiness; Why It Matters
Rebalance Your Stress Response
You can't necessarily quit your job or wave a magic wand over your life's stressors and make them disappear overnight, but you can shift how you react to them. Consider daily deep breathing, mindfulness, soft yoga, or simply taking a step back for a 10-minute walk when things get heated.
Move Mindfully
Exercise is important, but too much high-intensity training can stress your adrenals further. Opt for lower-impact options like walking, pilates, swimming, or tai chi if you’re feeling drained.
Consider Supportive Herbs
Adaptogens, such as ashwagandha, rhodiola, or holy basil have become increasingly popular because they can assist the body in adapting to stress. Consult with a practitioner before trying anything new, especially if you're on medications or you have chronic health issues.
[Disclaimer: This article contains information for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]