If you’ve been feeling constantly tired and foggy, no matter how “healthy” you try to be, you could be showing signs of adrenal deficiency. This happens when ongoing stress throws your HPA axis (your brain's adrenal communication system) off balance, leaving you stuck in survival mode.
If you'd like to find out more about why this happens, our blog Adrenal Fatigue Explained breaks down what adrenal deficiency is, the red flags that could signal you've got it, and your must-have supplements for supporting recovery (and why our clever vitamin patches could be the best way to top up!).
But supplements aren't the only way to feel better, there are also some simple lifestyle hacks that could also help to rebalance your adrenals:
1. Prioritise proper rest to beat adrenal deficiency
Nope, collapsing on the sofa does not count! Adrenal recovery starts with slowing down and making sure you put aside space for dedicated downtime each day. This will help your body unwind and break the cycle of being in constant 'high alert' mode. Don’t do this and your cortisol patterns will become disrupted, and you’ll struggle to enter the restorative repair state you need to feel properly rested. And before you know it, you're heading for adrenal deficiency.
It's easier said than done to sleep well when you're struggling with high cortisol. But you can lay the foundations for a great night's sleep by creating an evening routine that tells your nervous system it’s time to unwind. Sleep experts recommend:
- Keeping the lights dim once the sun goes down
- Putting your phone down an hour before bed and trying stretching or reading a physical book instead
- Taking a warm bath with magnesium salts
- Trying a magnesium supplement to help you nod off – our handy MagnaCalm patch can be worn for 8 hours to help you snooze all night long.
Want more sleep tips? Read: Is it Insomnia? Or Does Your Bedtime Routine Need a Revamp?
2. Eat to balance your blood sugar
When blood sugar dips, your body may call on the adrenal glands to produce more cortisol or adrenaline, perpetuating a cycle of stress and adrenal deficiency. When you're mega stressed you might also find yourself skipping meals or living on caffeine – both surefire ways to exhaust your adrenals.
To avoid this, aim to eat balanced meals every 3 to 4 hours that include lean protein, healthy fats, and slow-release carbohydrates. For example: eggs and avocado for breakfast, nuts and fruit for snacks, and whole grains with vegetables and protein for your main meals.
Research shows that combining balanced meals with supplements containing B-vitamins, magnesium, and essential fatty acids can significantly reduce stress and anxiety in women. So popping on a Multi Vit patch alongside your new healthy menu is another excellent way to give your adrenals a helping hand.
3. Choose gentle movement over high-intensity workouts
If you’re an adrenaline junkie used to pushing yourself, this one can feel counterintuitive – but intense exercise demands a big cortisol response and can quickly lead to adrenal deficiency.
Instead try exercise options that activate your parasympathetic nervous system rather than overworking your adrenals:
- Brisk walking
- Pilates
- Yin or restorative yoga
- Light strength training
- Swimming
4. Less caffeine = reduced adrenal deficiency
Caffeine is a stimulant and when you're living with adrenal deficiency, it can add to that dreaded “tired but wired” feeling. You can still enjoy a latte, but try limiting your coffee fix to before 11am, and choose a herbal tea instead in the afternoon – ideally something super calming with soothing ingredients such as chamomile, lavender and rose.
5. Spend more time outdoors
Studies have shown that spending as little as 20 minutes outside can help you feel less stressed, naturally lowering your cortisol levels and helping to reduce adrenal deficiency. It's hardwired into us that nature means “safety”, so taking your lunch break outside, or walking to or from work is an instant stress reliever that isn’t too hard to fit into your day. And it's also great for your cardiovascular and mental health too – triple win!