What is Adrenal Fatigue? Understanding Your Energy with Practitioner Sonia

Fatigue, low energy, and adrenal burnout are common struggles that many people experience. If you often feel exhausted, sluggish, or find it hard to manage stress, your adrenal glands may be struggling.

In this blog, we’ll explore why supporting your adrenal function is key to maintaining energy levels and offer practical ways to restore balance naturally.

Did You Know Your Adrenal Glands Are Key to Stress Management?

Your adrenal glands produce all the hormones that help you react to and deal with stress—as well as those that help you calm down afterwards.

These small, triangular-shaped organs sit on top of each kidney and play a crucial role in your body’s ability to handle stress. The adrenal glands produce hormones like cortisol, adrenaline, and norepinephrine, which prepare your body to fight or flee from danger.

When faced with stress, these hormones:

• Increase heart rate
• Boost blood flow
• Give you the energy to react quickly

However, after the stressor has passed, the adrenals also produce hormones like aldosterone and DHEA, which help return your body to a state of balance and relaxation.

The problem? Modern lifestyles—constant work pressure, poor sleep, and emotional stress—mean these glands are being overworked without enough time to rest and recover. Over time, this can lead to adrenal fatigue, where your energy reserves are depleted, leaving you feeling burnt out, exhausted, and unable to manage stress effectively.

Signs of Adrenal Fatigue

• Feeling hyper-alert and reactive during the day
• Feeling grumpy about the littlest things
• Craving sugary or salty foods just to keep going
• Struggling with sleep but feeling wired at night
• Experiencing frequent energy crashes

The Importance of the Vagus Nerve & Serotonin in Adrenal Health

When dealing with adrenal fatigue, it’s important to consider how the vagus nerve and serotonin affect energy regulation, stress resilience, and mood balance.

The Vagus Nerve

• A key part of the parasympathetic nervous system
• Helps shift the body from stress mode to relaxation mode
• Regulates digestion, heart rate, and recovery

Serotonin – Your Mood & Energy Regulator

• Helps stabilise emotions and promote relaxation
• Supports sleep quality
• Helps the body manage stress responses

What Depletes Serotonin?

• Diet – Too much sugar, caffeine, processed foods, and alcohol
• Medications – Long-term use of SSRIs, corticosteroids, benzodiazepines, and stimulants
• Chronic Stress – Increases cortisol, depleting serotonin and affecting adrenal health

Maintaining healthy serotonin levels is essential for adrenal balance and overall energy regulation.

How to Support Energy & Adrenal Health Naturally

1. Prioritise Rest & Recovery

• Aim for 7-9 hours of quality sleep each night
• Reduce overstimulation by taking breaks, meditating, or engaging in gentle movement
• Avoid excessive caffeine, as it can further strain the adrenal glands

2. Eat to Sustain Energy

• Focus on nutrient-dense whole foods, including healthy fats, proteins, and complex carbohydrates
• Avoid processed foods and refined sugars, which can lead to blood sugar crashes
• Stay hydrated to support metabolic processes and hormone function

Best Foods for Adrenal Health

• Healthy fats – Avocados, olive oil, flaxseeds, and oily fish
• Slow-releasing carbohydrates – Sweet potatoes, quinoa, whole grains
• Protein-rich foods – Eggs, lean meats, fish, lentils, and nuts
• Energy-boosting snacks – Hummus with vegetable sticks, a handful of almonds, apple slices with nut butter

3. Reduce Stress & Calm the Nervous System

• Deep breathing exercises – Activates the parasympathetic nervous system
• Gentle yoga & mindfulness – Helps shift the body into relaxation mode
• Time outdoors – Walking in green spaces can lower cortisol levels
• Adaptogenic herbs – Support the body’s stress response

Vagus Nerve Stimulation Tips

• Deep breathing exercises
• Humming and gargling
• Cold water exposure

4. Herbal Support for Energy & Adrenal Health

Certain herbs provide powerful natural support for adrenal function and energy restoration.

• Lemon Balm (Melissa Officinalis) – Supports relaxation and overall mental & physical well-being. Helps you rest properly so your energy can recover.
• Hops (Humulus Lupulus) – Supports the nervous system, helping you calm down after stress responses. Reduces the physical & mental impact of stress.
• Gentian Root (Gentiana Lutea) – Ideal for those experiencing physical & mental fatigue. High in magnesium, supporting natural energy levels.
• Hibiscus (Hibiscus sabdariffa) – Helps support circulation & provide antioxidants to fight oxidative stress, which drains energy levels.
• Alfalfa (Medicago Sativa) – A natural nutrient booster, packed with essential vitamins & minerals to replenish the body & support vitality.

Finding Balance with Natural Solutions

By combining lifestyle changes, diet adjustments, and herbal support, you can restore adrenal function and maintain steady energy levels throughout the day.

Making small, sustainable changes can have a profound impact on how you feel, helping you feel calmer, more energised, and more in control of your well-being.

Prioritise rest, nourish your body, manage stress, and support adrenal health naturally!