How to Fight Adrenal Fatigue

Dr. Todd B. Nippoldt of the Mayo Clinic explains that "adrenal fatigue is a term applied to a collection of nonspecific symptoms, such as body aches, fatigue, nervousness, sleep disturbances and digestive problems." But according to Dr. Nippoldt, adrenal fatigue "is not an accepted medical diagnosis." Therefore, people should not rush to take pills that make promises to cure adrenal fatigue, especially without discussing symptoms with a medical professional first. Instead, take steps to reduce your stress level while increasing your level of exercise.

Instructions

Reducing Stress

• 1

  Get plenty of sleep. Lack of sleep can lead to anxiety. People need between six to eight hours of sleep daily. It is best to go to bed at the same time every night, to allow your body to fall into a natural rhythm. Establishing a consistent sleep routine will ensure that you get enough rest. As your body adjusts, it will become easier to fall asleep, and to sleep through the night.

• 2

  Cut out coffee and energy drinks. Stimulants such as caffeine can increase feelings of anxiety and stress. Professor James Lane of Duke University, citing the results of a study on the effects of caffeine, believes that "if you combine the effects of real stress with the artificial boost in stress hormones that comes from caffeine, then you have compounded the effects considerably."

• 3

  Exercise regularly. It may seem counterintuitive, but increasing your level of exercise and physical activity can greatly reduce feelings of stress and anxiety. According to the Mayo Clinic, "physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling." Make time in your busy schedule for regular exercise. Something as simple as an evening walk or bike ride can significantly reduce your stress level.

• 4

  Eat healthy. A balanced diet, incorporating a variety of fruits and vegetables, is essential to a healthy life, both physically and mentally. The B vitamins and vitamin C are often recommended to help reduce stress levels. Foods rich in these vitamins include bananas, blueberries, broccoli, most citrus fruits and potatoes. Include these foods in your meals, and stay away from processed foods high in fat and salt.

• 5

  Take time to meditate. You don't need special music, or mantras to recite. You just need to take some time to sit quietly and clear your mind. Concentrate on your breathing. Take deep, consistent breaths. In as little as five minutes, you should feel more relaxed and able to think more clearly.