Fatigue / Adrenal Dysfunction

• Support cortisol and adrenal hormone balance
• Reduce stress-induced inflammation
• Stabilize blood sugar and energy levels
• Support sleep, mood, and recovery
• Nourish adrenal glands and nervous system

Type: Herbal infusion

Key Herbs: Ashwagandha, rhodiola, holy basil, licorice root

Preparation: Steep 1 Tbsp in 2 cups hot water, 10–15 min

Use/Dosage: 1–2 cups daily (morning/early afternoon)

Safety: Avoid licorice with hypertension; rhodiola may energize, so avoid late evening

🧬 Nerd note: Adaptogens help normalize cortisol — think of them as your adrenal glands’ personal trainers.

Type: Food-based

Key Ingredients: Spinach, avocado, maca, blueberries, chia seeds, coconut water

Use/Dosage: 1 smoothie daily

Safety: Avoid maca if pregnant or hyperthyroid

⚡ Why it works: Magnesium, B vitamins, and antioxidants support energy production and adrenal recovery.

Type: Supplement / food

Key Nutrients: Magnesium glycinate, potassium, sodium balance, vitamin C

Use/Dosage: As directed on supplement; include electrolyte-rich foods like leafy greens, coconut water

Safety: Avoid excess supplements without testing labs

🧪 Science bite: Adrenal hormones influence mineral balance — replenishing them helps energy and fluid regulation.

• Consistent 7–9 hours sleep
• Herbal support: chamomile, valerian, lemon balm
• Sleep hygiene: dark, cool room; no screens 1 hr before bed

🌙 Why it works: Sleep restores cortisol rhythm and allows adrenal recovery — think of it as nightly gland maintenance.

• Gentle movement: walking, yoga, Tai Chi
• Mindfulness, meditation, breathwork
• Scheduled breaks, avoid overcommitment

🧘‍♀️ Fun fact: Chronic stress drains adrenal energy faster than a toddler drains a juice box. 🍼

• Small, balanced meals every 3–4 hours
• Include protein + healthy fats + complex carbs
• Avoid excess caffeine and refined sugar

⚡ Science bite: Stable blood sugar reduces adrenal spikes and crashes — your energy becomes more predictable and less chaotic.

To discover the most common contributors behind these health concerns, check out the Foundations of Health page.