Hey there, lovely! Lately, I’ve been receiving a lot of questions about adrenal fatigue and cortisol management and I’m truly honored that so many women are reaching out to me for guidance on their health. It’s wonderful to connect with you all and share in this journey together!
For everyone who’s new here, I just wanted to share that along with a range of health issues (including gut health issues), I also struggled with adrenal fatigue, so I totally understand what you’re going through. If you’re feeling exhausted, overwhelmed, or out of sorts, know that you’re not alone.
The good news is that recovery is entirely possible! With the right steps and a little self-compassion, you can bring balance back into your life and feel like yourself again.
Let’s dive into understanding adrenal fatigue, the role of cortisol, and how you can gently nurture your body back to health :)
WHAT IS ADRENAL FATIGUE?
Adrenal fatigue happens when your adrenal glands, which help your body handle stress, get worn out from too much stress over time. Your body produces cortisol in response to stress. This is a normal response. But after the stress has passed, your cortisol levels should return back to normal. When you are under constant stress, your cortisol levels do not return to baseline levels. Instead, this leads to imbalanced cortisol levels, leaving you feeling constantly tired and drained.
It’s also important to note that your body does not differentiate between physical, mental or emotional stress. So although you may not feel “mentally” stressed, your body may still be going through high stress. Here are the different types of stress (this is not an exhaustive list!).
PHYSICAL STRESS
Physical stress is often commonly overlooked. But is a major contributor to adrenal fatigue and your overall health. Here are some examples of physical stress:
- Lack of sleep
- Over-exercising
- A poor diet
- Under-treated gut issues (or other health issues)
- Nutrient deficiencies
- Contraceptive pills and other medications
- Alcohol use
- TravelSurgery
- Being constantly busy
MENTAL STRESS
Here are some examples of mental stress.
- Being busy at work
- The mental load of motherhood
- Taking on more than you can handle
- Type A personality (perfectionism)
EMOTIONAL STRESS
Here are some examples of emotional stress.
- Depression and anxiety
- Relationship issues (friends, family, partner, work)
- Unprocessed trauma
Cortisol is important for how your body responds to stress. When cortisol levels stay high for too long, it can lead to various health problems, such as weight gain and anxiety. If adrenal fatigue continues, you might experience low cortisol levels.
WHAT DOES CORTISOL DO TO YOUR BODY?
Cortisol is often referred to as the “stress hormone,” and for good reason! It plays an important role in regulating your metabolism, managing inflammation, and controlling blood sugar levels. Under normal circumstances, cortisol levels rise to help you tackle stressful situations effectively.
However, when stress becomes chronic and cortisol levels stay elevated for too long, it can cause weight gain, puffiness, and water retention, disrupt your mood, drain your energy, and impact your overall health.
If cortisol levels remain high for a long period, your body has a decreased ability to handle stress. Any stressful event will push your body too hard. As a result, your body will not be able to keep up with the demands of producing cortisol, and you will end up with low cortisol (which is far worse than high cortisol!).
Low cortisol levels can leave you feeling extremely fatigued and weak, making it difficult for your body to cope with daily challenges. This imbalance can push you toward burnout, where just getting through the day feels like an uphill battle.
Unfortunately, I talk about this from personal experience. I didn’t know that I had high cortisol for years, due to a high-stress lifestyle (partying, drinking alcohol, getting very little sleep, being super busy all the time with no time to rest, stressed at work, and added over-exercising on top of that). This caused high cortisol. I then decided to start my own business (mental stress) and travel the world, living out of a suitcase (physical stress).
The lack of sleep and changing time zones constantly pushed my already stressed-out body to the limit. As a result, my cortisol levels plummeted and I ended up with severe adrenal fatigue and exhaustion.
WHAT DOES ADRENAL FATIGUE FEEL LIKE?
Adrenal fatigue can be sneaky, showing up in different ways. You might notice:
- Persistent Fatigue: No matter how much rest you get, you still feel tired.
- Sleep Disturbances: Struggling to fall asleep or stay asleep can become the norm.
- Mood Swings: Feeling more irritable, anxious, or overwhelmed than usual.
- Cognitive Issues: Finding it hard to concentrate or remember simple things.
- Physical Symptoms: Experiencing muscle weakness, joint pain, or digestive troubles.
If any of this sounds familiar, remember that it’s perfectly okay to seek help and make changes. Acknowledging what you’re feeling is the first step toward reclaiming your energy and well-being!
SIGNS OF A CORTISOL IMBALANCE
Here are a few signs that something might be off with your cortisol levels. They can really take a toll on your day-to-day life. Recognizing these signs is the first step toward regaining control and starting to feel like yourself again.
HIGH CORTISOL LEVELS
When your cortisol levels are running high, it can show up in some pretty noticeable ways! These symptoms often signal that your body is dealing with chronic stress or burnout.
| Symptom | Description |
|---|---|
| Weight Gain | Especially around the abdomen. |
| High Blood Pressure | Elevated levels even at rest. |
| Mood Swings | Anxiety, irritability, and emotional ups and downs. |
| Sleep Disturbances | Difficulty falling or staying asleep. |
| Fatigue | Feeling tired despite getting sleep. |
| Skin Changes | Thinning skin, acne, and other issues. |
| Digestive Issues | Bloating, indigestion, and discomfort. |
| Reduced Immune Function | Getting sick more often than usual. |
LOW CORTISOL LEVEL
Low cortisol levels can leave you feeling completely drained and overwhelmed, making even simple tasks feel like climbing a mountain.
| Symptom | Description |
|---|---|
| Chronic Fatigue | Constant exhaustion, no matter how much you rest. |
| Muscle Weakness | Feeling weak or easily fatigued during activity. |
| Low Blood Pressure | Dizziness and lightheadedness, especially when standing. |
| Weight Loss | Unintentional loss of weight. |
| Mood Disorders | Depression, low motivation, and a general sense of apathy. |
| Cravings for Salty Foods | Strong desire for salty snacks or foods. |
| Low Blood Sugar | Shakiness, irritability, and other hypoglycemic symptoms. |
STEP-BY-STEP GUIDE TO RECOVER FROM ADRENAL FATIGUE AND BALANCE YOUR CORTISOL LEVELS
I completely understand how overwhelming it can feel when your cortisol levels are out of balance. You don’t feel well, but you don’t understand why. Trust me, I’ve been there too! The good news is that there are simple steps you can take to help your body regain its calm. In my recovery journey, I found that making a few small changes had a big impact. Here are a couple of strategies that helped me, and I hope they can make a difference for you as well! :)
SLEEP IS NUMBER ONE
First things first—sleep is your absolute bestie when it comes to recovery! Your body needs quality rest to heal, and there’s just no substitute for it. If you’re finding it tough to stay asleep throughout the night because of high cortisol, I suggest giving magnesium glycinate, kava, or ashwagandha a try. But everyone should be taking magnesium glycinate regardless :)
These natural helpers can make bedtime a lot more peaceful, helping you unwind and drift off easier. Create a cozy bedtime routine, and let this be your sacred time for rest and relaxation.
RELATED POST: HOW TO MANAGE FEMALE HORMONAL HEALTH EFFECTIVELY?
REDUCE WORKOUT INTENSITY
Keep it gentle! When it comes to workouts, opt for low intensity and low impact. After your sessions, you want to feel refreshed and energized, not wiped out. If you’re feeling fatigued, it’s time to take it down a notch. Start with calming activities like yoga, gentle stretching, or a peaceful stroll in nature.
I’m all about staying active, but I’ve learned through my own experience that managing cortisol means picking the right kind of exercise. There was a time when I pushed myself with high-intensity workouts, thinking I was doing my body good. Instead, I found myself feeling more drained than ever, and actually gaining weight and looking more puffy. High-intensity workouts can actually raise cortisol levels, which is the opposite of what we want!
So now, I focus on low-impact workouts that leave me feeling rejuvenated. If you ever feel wiped out after a workout, trust me—listen to your body and ease up a bit. Give yourself the love and care you deserve! If you’re looking for something gentle and refreshing, you can try our new full-body Pilates workout, it’s perfect for getting that rejuvenated feeling!
PRIORITIZE A PROTEIN-RICH DIET
Nutrition plays a massive role in recovery. Aim for a diet rich in protein, as it’s vital for your healing process.
If you’re vegan or low in protein, consider how this might be affecting your recovery. Animal proteins, particularly beef liver, are incredibly nutrient-dense and can really support your body during this time.
RELATED POST: HOW MUCH PROTEIN DO YOU NEED TO LOSE WEIGHT AND BUILD LEAN MUSCLES?
CONSIDER SUPPLEMENTS
I’ve tried many supplements over the years, especially while dealing with hypothyroidism, leaky gut syndrome, and adrenal fatigue. Some of them really helped boost my energy, while others left me wondering if they did anything at all. That’s why I think it’s so important to find the right balance :)
Supplements can be a great addition to your wellness routine, but they shouldn’t replace a balanced diet. If you feel like you might be missing some nutrients, consider adding Vitamin C (from natural sources, not ascorbic acid), B vitamins, magnesium, and electrolytes like sodium and potassium to your daily routine.
These can really help support your health and energy! You might also want to look into desiccated beef liver and shilajit for extra nutrients on your recovery journey. Just remember, it’s all about finding what makes you feel your best!
RELATES POST: HEALTH BENEFITS OF MAGNESIUM
ADDRESS LIFESTYLE FACTORS
To really recover from adrenal fatigue, it’s important to take an honest look at your lifestyle and figure out what changes can help support your health. Some common culprits might be lack of sleep, frequent travel, poor gut health, alcohol consumption, and high stress levels. And remember, stress isn’t just mental, physical stress counts too!
Also, be kind to yourself during this process. It’s all about making small changes that nurture your well-being. Give yourself the grace to take it one step at a time!
FINAL THOUGHTS
Remember this journey isn’t always easy, but it’s so worth it. Each small step you take adds up to significant changes over time. Remember to be gentle with yourself—healing takes time, and it’s okay to lean into the process. Celebrate your progress, no matter how small!
Remember, you’re not alone in this struggle with adrenal fatigue. With love, patience, and a supportive approach, you can reclaim your energy and vitality. Always remember to consult with healthcare professionals if you have questions or if symptoms persist. Embrace this beautiful journey of healing, and know that you have the strength to overcome. You’ve got this, and I’m cheering you on every step of the way!
Love Rachael xx
It’s FREE
2 Responses
Hi Rachel,
How long did it take you to get out of severe adrenal fatigue? How did you exercise in the beginning to still heal, yet stay active?
Also, I love that you’re talking about this. I crashed after having my second baby and not sleeping for a year and doing CrossFit.
Thank you!
Hi Steph,
Thank you so much for your message, and I’m so glad you’re finding this information helpful. 😊
Recovering from severe adrenal fatigue can take time, and everyone’s journey is different. For me, it took about 6 to 12 months to truly heal, but it’s important to listen to your body and go at your own pace. During the initial stages of recovery, I focused on reducing intense exercise and allowed my body time to heal. I switched to low-impact, gentle exercises like walking, yoga, and Pilates. These types of exercises are great for keeping the body moving without putting too much stress on the adrenal glands, which is essential for healing. I also prioritized getting enough rest, managing stress, and focusing on nourishing my body with whole, healthy foods. Balancing cortisol levels is key, and that’s why I avoided high-intensity workouts like CrossFit at the time. I highly recommend taking things slow, allowing yourself time to rest, and gradually increasing your activity level once your body starts to feel more balanced.
I’m really sorry to hear you’ve been through this too, but I hope this advice helps! You’re on the right track by acknowledging what your body needs. If you need more guidance, feel free to reach out anytime.
Sending you love and strength! 🩷
Love,
Rachael & The Femme Nativa Team