How can I stop feeling exhausted?
Adrenal Fatigue. For years, I had no idea what it was or what caused it, but I felt it. I thrived on adrenaline. Deadlines? Loved them. Running from place to place with a busy social calendar? Loved it. Stopping? Hated it. I felt exhausted when I stopped so why would I bother? Because adrenaline is stress, and stress causes disease.
If you feel exhausted, you’re likely experiencing adrenal fatigue. Adrenal fatigue is caused when our body is under too much stress. Most of us know about acute stress, but not the impact of low-level chronic stress. Stress isn’t just when we run from place to place, meeting to meeting, have arguments or a tight deadline. Our body produces cortisol (the stress hormone) from exercise, foods, alcohol, social situations, worrying, lack of sleep, our digital lifestyle – and so much more.
If you’re not switching off, you’re likely in constant stress. If your body never has the chance to rest (not just sleep), then you probably feel exhausted when you stop. The problem isn’t that you stop, it’s that you don’t stop enough. If you’re constantly exhausted, there are ways to slow down and stop adrenal fatigue.
Does this sound like you? My 16 week program helps your body recover from exhaustion. You’ll learn how to slow down and listen to your body, how to improve sleep, how to achieve at work without burnout, and what foods and exercise are right for your energy levels. Book a free session to discuss your needs with me.
Here are 9 ways to reduce adrenal fatigue. Use your intuition to choose which is most important and start there.
EAT A GOOD BREAKFAST WITHIN 20-MINS OF WAKING This alone can help you feel energised, calm, and clear. When we rush in the morning and don’t eat, our body goes into stress, releasing hormones that are directly linked with anxiety, irritability, fatigue and brain fog. Fasting has benefits, but if you’re exhausted, eat!
EAT EVERY 4 HOURS: Don’t go longer than 4 hours between meals or snacks to prevent stress, stabalise energy and balance your mood. Snack on wholefoods: nuts, berries, hummus, green smoothies or protein balls.
SWAP FOR WHOLEGRAINS: Refined carbs like white breads and pastas stress the adrenals. These foods are known to rapidly elevate blood sugar levels which is harmful to your health if it happens frequently. If you’re super exhausted, try eating ¼ cup of wholegrains with dinner.
AVOID OR REDUCE CAFFEINE, ESPECIALLY ON AN EMPTY STOMACH: I know this is a tough, but caffeine doesn’t “give you energy.” It masks fatigue and stimulates stress-hormones. It spikes blood-glucose levels, which as above, is not healthy to do frequently. Having coffee on an empty stomach disrupts your gut-microbiome, which houses your immune system and influences your mood. Try to snack before coffee (even if it’s a spoonful of pure peanut butter). Reduce your coffee throughout the day by swapping for green tea, matcha lattes, or water.
GO TO BED EARLY AND GET ENOUGH SLEEP: Even if it’s tempting, don’t work late. Your body needs 7-9 hours sleep per night to rest and digest. Try to go to bed earlier and without the blue light of your phone. Put your phone on flight mode or in another room. Be in bed by 9.30pm every single night and get up early if you have to.
GIVE YOUR ADRENALS A BREAK. Activate your parasympathetic nervous system and engage in calming activities like yoga, meditation, and deep breathing exercises. Stop. Stare into space. Lay in a bath!
TRY TO REDUCE STRESS THROUGH PRIORITISATION: Plan your schedule using a daily or weekly planner. Prioritize your tasks and focus on one thing at a time. Delegate tasks where possible if you feel overwhelmed.
LISTEN TO YOUR BODY: You're stressed, rundown, and exhausted. Sometimes it happens no matter how good we've been. You might need to take power naps, watch a little more Netflix, or say no to a few extra events for a fortnight. That's ok. Just watch out if that happens for extended periods of time, or if it’s impacting how well/ how long you sleep at night.
CHECK FOR DEFICIENCIES: Ask your doctor for full bloods including iron levels, cholesterol, glucose, B12, magnesium and other minerals. If you find deficiencies, we can work through ways to close them.
It's normal to feel worse when you start to slow down and rest more. Think of your body like a battery. If you're starting at 5% and start charging it, it takes longer to fully recharge. Be patient and form good habits. Your body will feel energised soon.
