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7 Steps to restore your Adrenals

Updated: Aug 23, 2021

Essentials of Energy Restoration, Reclaim your Vitality!

Are you constantly tired and reaching for a second or third cup of coffee for a pick-me-up?

Do you hit the snooze button three or four times before finally dragging yourself out of bed?

Do you get that afternoon crash between 2 - 4pm and start searching for a pick me up, sugar, caffeine?

Fatigue is the most common symptom I come across in my clinic, there can be many underlying issues at play. A major area effecting many people is adrenal function.

The adrenal glands sit on top of your kidneys, they secrete cortisol, our stress and energy hormone. Adrenal glands are responsible for so much - including energy, libido, blood pressure, and mood.

In the morning, Cortisol is high to wake you up. It then slowly decreases throughout the day. It is at its lowest in the evening allowing you to sleep. It can dip at various points during the day – particularly common is 2 - 4 p.m. when people have the “afternoon slump.”

Chronic stress can have a significant impact on how much cortisol your body makes and even when it makes them. If the stressor(s) are not resolved, cortisol’s daily pattern of secretion maybe become altered.

Changes to such an important hormone can have a significant impact on your health and quality of life. It causes fatigue and yet you may have difficulty sleeping, it can heighten anxiety, lead to weight gain (especially around the belly) and eventually contribute to chronic illnesses like diabetes and heart disease.

Does any of this sound familiar? Thankfully, there are many effective ways to give your adrenals a little TLC and improve your energy levels.


  1. ADEQUATE AND REGULAR SLEEP So many of us are cutting ourselves short of sleep. You’re busy – work, fun, kids, t.v. … life can make getting enough sleep a challenge. Yet, we need adequate sleep to restore our adrenal glands and feel our best each day. Most of us need 7-9 hours of sleep each night. Listen to your internal clock; know how much sleep you need and make it a priority. If you have ongoing sleep issues, seek natural support to improve this essential aspect of life!

  2. GENTLE EXERCISE Exercise is restorative and invigorating to the adrenal glands. It can also boost endorphins, relieve stress, lower blood pressure, and prevent illness. It can be as simple as a brisk walk, gentle yoga, a run, a dance class, but to get the most out of it, it should be fun. Finding some form of sustainable exercise that you enjoy will increase your energy and make all the difference in your life.

  3. NUTRIENT RICH ANTI-INFLAMMATORY DIET Eat a plant-based diet, rich in colourful fruits and vegetables, protein, and healthy fats that leaves out excess sugars and processed foods! This will provide your body with adequate vitamins, minerals, fibre, and antioxidants to not only fuel your adrenal glands and energise you, but to reduce inflammation, the common denominator in all disease. Making sure you get your 2 litres of filter water daily, to flush out those toxins.

  4. REDUCE STRESS As discussed above, chronic stress will have a detrimental effect on your health and life and, when it is significant enough, it will alter the function of your adrenal glands. Finding a sustainable way to deal with your stress can be revolutionising. Eliminate it whenever possible - say no to things that aren’t necessary or don’t make you happy and reduce your exposure to people who are draining to you. Mindfulness, meditation, prayer, laughter, time away (even just a few minutes), time in nature, and exercise will help with the stress you can’t just will away!

  5. GET OUTSIDE Speaking of time in nature, studies show just getting outside will reduce stress, which can in turn support adrenal health. Grounding, having your bare feet on the ground, even laying on the grass can be very healing to your whole being. Being outside while you exercise is an added bonus.

  6. HERBAL TEAS Licorice tea is supportive of adrenal health and can be found in your local Whole Food shop, organic loose leaf teas are best and making a pot of tea can be a lovely self care ritual to remind you to slow down and connect. Rooibos teas are nutritive and Dandelion Root tea can be energising.

7. TESTING Adrenal testing involves a four-point saliva test. This test will capture your diurnal cortisol pattern which will help to provide you with more adequate results and thorough recommendations.

Life is stressful, but you can take control. Start with prioritising regular, adequate sleep. Once you’ve done that choose one or two things from the list above, whichever ones feels right for you and keep it going. It’s tough to live the life you want when you’re tired. If you need more support, consider the support of a qualified Naturopath.

Looking for the support and guidance of a qualified practitioner: BOOK NOW

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