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Step 1
Get as much rest as you can. Try to be in bed by 10 pm each night. People with adrenal fatigue are known for getting their "second wind" after 10 pm. Try to get your body used to winding down before this happens. Try to sleep until 9 am every day. If this is not possible, then catch a nap whenever you can, even if it is only on the weekends. Your body needs time to heal.
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Step 2
Assess your diet. Eliminate foods with a high glycemic index. This includes all "white foods"--flour, bread, rice. Replace processed foods with whole foods, preferably cooked at home. Add more organic vegetables and be careful about the amount of fruits you eat. Those with adrenal fatigue often have issues with the sugar in fruits. If you must have fruit or fruit juice, do not have it first thing in the morning. Eliminate any foods that do not agree with you. It is common for those with adrenal fatigue to have food allergies or intolerances.
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Step 3
Hydrate. Another common symptom of adrenal fatigue is dehydration. Water often doesn't seem to do the trick no matter how much you drink if you have adrenal malfunction. You can fix this by adding 1/4 to 1/2 teaspoon of salt to your water first thing in the morning and in the afternoon. If you can tolerate the salty taste easily, it is a sign that your body needed the sodium. Alkaline water is also helpful for hydrating. Buy alkaline water or alkaline drops to add to your filtered water.
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Step 4
Get some gentle exercise. Yes, you're tired, but gentle exercise will help your body restore itself. Twenty minutes of moderate walking every other day is a good start. Stretching exercises such as yoga are also beneficial. Try to alternate days of gentle cardio and stretching.
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Step 5
Ask your holistic practitioner or naturopathic doctor to order a blood test to determine what essential elements you are deficient in. It is important to balance out what your body needs. If you cannot have this done, then find a good nutritional supplement that is designed specifically for the adrenals.
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Step 6
Tell your friends and loved ones. Adrenal fatigue is a real medical diagnosis. You can recover, but rest and relaxation are imperative. Enlist the help of your friends and loved ones. Give up some commitments if they are overwhelming you. Simplify your life as much as possible so that you can maximize your healing. You may find that you enjoy the simplified version of life so much that you keep it that way.
