Adrenal Fatigue 101: The Hidden Cause of Burnout & How to Heal
- Rachel Muzzi
- Mar 4
- 3 min read
What Are Your Adrenal Glands?
Your adrenal glands are two small, triangular-shaped glands located on top of your kidneys. They play a crucial role in hormone production, releasing cortisol, adrenaline, and other hormones that help your body respond to stress, regulate metabolism, and maintain blood pressure.
What is Adrenal Fatigue?
Adrenal fatigue occurs when chronic stress overworks the adrenal glands, leading to imbalanced cortisol levels. The adrenals produce stress hormones like cortisol and adrenaline. While short-term stress is normal, long-term stress can leave the adrenals struggling to keep up, leading to burnout and persistent fatigue.
Is Adrenal Fatigue ‘Real’?
While "adrenal fatigue" is not an officially recognised medical diagnosis, the concept of HPA (hypothalamic-pituitary-adrenal) axis dysfunction is well-studied in functional medicine. Chronic stress can lead to dysregulated cortisol rhythms, which impact energy, mood, and overall well-being.
What Causes Adrenal Fatigue?
Chronic stress—whether from work, relationships, poor diet, lack of sleep, or overexercising—keeps the adrenals on high alert. Over time, they struggle to maintain healthy cortisol rhythms, leading to:
High cortisol (initially): Feeling anxious, wired, and having trouble sleeping.
Low cortisol (later stages): Feeling drained, sluggish, and unable to handle stress.
Symptoms of Adrenal Fatigue
Constant fatigue, even after a full night’s sleep
Cravings for salt, sugar, or caffeine
Brain fog and difficulty concentrating
Mood swings, irritability, or anxiety
Difficulty waking up in the morning
Energy crashes in the afternoon
Trouble falling or staying asleep
Frequent colds or weakened immunity
How to Reverse Adrenal Fatigue Naturally
Supporting your adrenals requires a holistic approach that focuses on lifestyle, nutrition, and targeted supplementation.
1. Prioritize Restorative Sleep
- Aim for 7–9 hours of quality sleep in a cool, dark room.
- Establish a relaxing bedtime routine—avoid screens an hour before bed.
- Try magnesium, chamomile tea, or glycine to support sleep.
2. Balance Blood Sugar
- Eat protein and healthy fats with every meal to avoid blood sugar spikes.
- Avoid refined sugars and processed foods that stress the adrenals.
- Consider small, frequent meals if you struggle with energy crashes.
3. Manage Stress Effectively
- Practice deep breathing, meditation, or yoga to calm the nervous system.
- Spend time in nature or engage in hobbies that bring you joy.
- Reduce excessive high-intensity exercise—opt for walking, Pilates, or gentle strength training instead.
4. Support Your Adrenals with Nutrients
-Vitamin C: Helps regulate cortisol levels and supports immune function.
-B Vitamins: Essential for energy production and stress resilience.
-Magnesium: Calms the nervous system and supports sleep.
-Adaptogenic Herbs:
Ashwagandha: Balances cortisol and improves stress resilience.
Rhodiola: Boosts energy and mental clarity.
Holy Basil: Reduces stress and promotes relaxation.
Licorice Root: Helps maintain cortisol levels in later-stage adrenal fatigue (should be used under guidance).
5. Optimise Your Daily Routine
Sunlight exposure in the morning helps regulate cortisol and circadian rhythms.
Gentle movement like yoga or stretching can lower stress levels.
Hydration with mineral-rich water helps restore electrolyte balance.
How Do You Test for Adrenal Fatigue?
Since adrenal fatigue isn't typically diagnosed through standard blood tests, functional medicine testing provides a clearer picture:
Saliva or DUTCH (Dried Urine Test for Comprehensive Hormones): Measures cortisol levels throughout the day to assess adrenal function.
Bloodwork: Can check related markers like DHEA, thyroid function, and blood sugar balance.
Hair Tissue Mineral Analysis: Evaluates mineral imbalances that can indicate chronic stress.
When to Seek Help
If you’ve been struggling with chronic fatigue, anxiety, or stubborn weight gain, it may be time to test your adrenal function and create a personalised plan for recovery.
📩 Need support? As a naturopath, I help women restore energy, balance hormones, and reclaim their vitality through personalised natural solutions. Reach out to learn more about how we can work together!
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