Are you feeling constantly drained, wired, or stuck in a fog? These signs might point to adrenal fatigue, a condition linked to prolonged stress and cortisol imbalance. While modern life demands energy on overdrive, your body simply wasn’t designed for chronic stress. The good news? By understanding the causes and adopting healthier habits, you can help restore balance, protect your adrenal function, and feel more like yourself again.

Here’s what you need to know about adrenal fatigue and how to address it effectively.

What is Adrenal Fatigue? Understanding Cortisol

Adrenal fatigue stems from disruptions in how your brain communicates with your adrenal glands, which manage stress responses via hormones like cortisol. These glands release adrenaline and cortisol to help tackle stressful situations by increasing alertness, energy, & motivation (1).

However, when stress becomes chronic, your body’s cortisol regulation can get “stuck,” leading to dysfunction. While it’s not that your adrenal glands are literally worn out, your body may become desensitized to sustained high cortisol levels, causing adverse symptoms (2).

Cortisol also helps regulate many of the body’s systems, including metabolism, immunity, and blood pressure. When cortisol levels are too high or too low, it can lead to a variety of symptoms.

Shop: The Hol+ Cortisol Calming Kit

Symptoms of Adrenal Fatigue

The hallmark sign of cortisol dysfunction is feeling tired-but-wired—exhausted during the day but unable to sleep at night. Other signs commonly linked to adrenal fatigue include:

  • Physical symptoms: Extreme fatigue, joint or muscle aches, unexplained weight changes, low blood pressure, or frequent craving for salty or sugary foods.
  • Cognitive symptoms: Difficulty concentrating, brain fog, or irritability.
  • Behavioral or emotional symptoms: Anxiety, depression, decreased libido, or early menopause.
  • Immune issues: Frequent illnesses or poor immune function.

If you recognize multiple symptoms, this may indicate underlying cortisol imbalances worth addressing.

It’s important to note that these symptoms can also happen as a result of Addison’s disease, a condition resulting in adrenal insufficiency & inadequate cortisol.

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What Causes Adrenal Fatigue & Cortisol Dysfunction?

The primary culprit? Chronic, unaddressed stress in its many forms:

  • Mental stress: High work demands, financial strains.
  • Emotional stress: Grief, strained relationships.
  • Physical stress: Over-exercise, illness, nutritional deficiencies.
  • Lifestyle factors: Poor sleep habits, social isolation, environmental toxins.

Stress signals activate your body’s “fight-or-flight” mode, spiking cortisol levels. Over time, inadequate stress management exhausts your body’s ability to balance cortisol effectively (3). Cortisol also naturally rises and falls throughout the day according to your body’s circadian rhythm, but research shows that under prolonged stress, cortisol loses this circadian rhythm (2).

In pre-modern times when this biological process developed, humans typically faced short, intense stressors from natural disasters or predators. Today, however, humans experience a variety of stressful events that can last for weeks or months.

Other factors that trigger stress include:

  • Nutritional deficiencies
  • Emotional, physical, or mental stress
  • Elevated blood sugar
  • Environmental toxins
  • Infections, such as SIBO or candida
  • Trauma
  • Chronic illness
  • Poor sleep
  • Isolation or loneliness

Watch: How to Heal Adrenal Fatigue Naturally

How to Repair Adrenal Fatigue & Cortisol Issues

Fixing adrenal fatigue, and protecting overall adrenal function relies on maintaining healthy cortisol levels. Stress management is the first ,and most important, part of the puzzle to alleviate adrenal fatigue and support healthy cortisol levels. 

Here are the most effective strategies:

1. Manage Stress Proactively

Identifying and mitigating sources of stress is essential. Consider these techniques for reducing stress (4):

  • Dedicated self-care: Schedule time for hobbies, relaxation, or nature walks.
  • Mindfulness practices: Meditation, deep breathing, or yoga dramatically lower cortisol.
  • Healthy boundaries: Avoid overcommitment and toxic relationships.

2. Eat to Support Adrenal Health

Your diet significantly impacts adrenal hormone function. Ensure it includes:

  • Whole foods: Vegetables, fruits, and greens fortify your body against stressors.
  • Healthy fats: Incorporate omega-3 sources like fish, avocado, and flaxseed, which aid hormone and nerve function.
  • Protein-rich meals: Eggs, lean poultry, and legumes help stabilize blood sugar.

3. Prioritize Sleep Hygiene

Sleep deeply affects how your body regulates stress and energy. Getting a restful, complete night’s sleep also depends heavily on what you do during the day. Here’s how to improve your rest:

  • Engage in calming pre-sleep routines, such as reading or stretching.
  • Stick to consistent sleep times, aiming for 7–8 hours a night, and at least between 11 PM and 6 AM.
  • Avoid caffeine after noon and limit screen usage in the evening.

Related: Sleep Better, Boost Focus with This 5-Minute Nordic Tradition

4. Don’t Skip Meals

If you have high stress levels already, skipping meals (even if it’s in the name of “healthy” fasting) isn’t a good idea. Intermittent fasting can benefit some, but it’s counterproductive for those battling high cortisol. Skipping meals may increase stress hormone production to regulate blood sugar dips. Maintain regular, balanced meals spaced every 4–5 hours to provide consistent energy and reduce reliance on cortisol.

5. Stay Active—but Don’t Overdo It

Exercise helps your body metabolize excess cortisol when done in moderation. Light activities like walking, yoga, or resistance training for 20–30 minutes, three times a week, are highly beneficial (5). Avoid high-intensity workouts if you already feel stressed, as they may exacerbate fatigue.

6. Consider Adaptogens

These powerful botanicals help your body cope and adapt to stress. Popular options:

  • Tulsi (Holy Basil): Anti-inflammatory and supports stress adaptation.
  • Magnolia Bark: Promotes relaxation via serotonin pathways (6,7).
  • Rhodiola: Boosts energy, reduces fatigue, and supports cortisol balance. One study noted significant improvements in happiness, fatigue, and tension when supplementing with 400 mg daily over several weeks (8).

Consult an integrative healthcare professional or other qualified holistic provider before adding adaptogens to your routine.

You can find magnolia bark extract, along with magnesium and melatonin in Sleep Savior.

Other Ways to Support Adrenal Function

For long-term support, consider these additional tips:

  • Supplement key nutrients: Magnesium calms nerves, improving your stress response, while B vitamins help with energy production. Many people who experience heightened stress & tension are deficient in magnesium (9).
  • Reduce exposure to toxins: Minimize harmful chemical exposure in foods, cleaning products, or cosmetics.
  • Stay socially connected: Positive relationships buffer the effects of daily pressures.

What to Keep in Mind

Healing from adrenal fatigue takes time, intention, and supportive habits. While it may feel frustrating, small, consistent steps toward managing stress, improving sleep, and eating nutrient-dense foods will lead to gradual improvements in energy and resilience.

If you suspect adrenal fatigue might be affecting your quality of life, start implementing these strategies today. Consider consulting with a qualified healthcare provider to customize an approach that aligns with your unique needs.

You’ve got this—healthier, balanced days are within reach!