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Your Adrenal Recovery Plan

If you haven’t already, check out my exploration into adrenal stress which provides an in depth understanding of why certain actions are taken for adrenal recovery. Alternatively, read on to get the essential steps to rebuild your energy reserves and prevent the development of ill health.

If you are experiencing any severe symptoms (adrenal related or not), don’t delay in presenting these to a physician and get relevant testing to rule out underlying illness and find out contributing factors.

At any point in time during the Adrenal Recovery process, getting consistent Naturopathic help is advised. Adrenal health can be managed through good nutrition and lifestyle, but adding herbal medicine and nutritional support can elevate your recovery further and build adrenal resilience.

Step one – Sleep Hygiene

  • Try to get 8 hours – go to bed earlier if necessary. Routine is key.

  • Limit devices before bed

  • Get the most comfortable bedding and mattress

  • Find your optimal temperature with bedding a pajamas

  • No caffeine in the afternoon

  • Avoid pharmaceutical sleeping aids

If you find you are having a lag in getting to sleep or waking during the night where it makes you feel less rested in the morning, this needs to be addressed asap. Herbs can help in these situations and addressing any nutritional deficiencies at the same time will be important.

Step two: Stress Management

  • Choose your daily stress management techniques. Meditation, yoga, tai chi are ideal for those who have experienced trauma. Apply one or more in the afternoon, evening and/or before bed.

  • Find a few minutes or more daily to do deep breathing exercises – in through the nose, out through the mouth.

  • Seek counselling to get things off your chest or get your thoughts on paper. Social support is essential and this includes friends or professional help.

  • Remove yourself from stressful situations or people as much as possible.

If you haven’t already, the links below provide more comprehensive information about how stress works and how to manage it:

Step three: Nourishment

  • Limit alcohol in general, but especially close to bed

  • Make sure your protein intake is sufficient

  • Adjust your caffeine. Remove from the afternoon and lower your intake in the morning

  • Aim for a more nutrient dense diet – best found in wholefoods

  • Limit sugar intake and processed food

  • Adrenal nourishers are vitamin C and vitamin B - consider supplementation or include these foods

  • Chose foods high in magnesium or supplement where necessary (always get guidance for this)

  • Eat as anti-inflammatory as possible

You will find my Anti-inflammatory Food Pyramid Under “Nutrition Resources” here:

  • Seek counselling to get things off your chest or get your thoughts on paper. Social support is essential and this includes friends or professional help.

  • Remove yourself from stressful situations or people as much as possible.

Step Four: Support good gut health

  1. Include a diet high in plant fibre

  2. Consider supplementing with probiotics if there are acute symptoms

  3. Avoid food and drink that you know trigger gut symptoms

  4. Drink Filtered Water wherever possible

For further gut guidance, click below:

Support Throughout the Process: Herbal Medicine

Herbal supplements can assist with sleep onset, sleep maintenance, balancing melatonin production, adrenal nourishment, stress resistance/adrenal protection and reducing inflammation. Herbs can also help to address any symptoms or conditions that are a result of or are causing your adrenal issues.

Get your personalized Adrenal recovery plan and Naturopathic help - please get in touch via my website, via phone or email at

Evidence Used:

Aucott, S. W. (2012). The challenge of defining relative adrenal insufficiency. Journal of Perinatology, 32, 397–398. doi:10.1038/jp.2012.21

Dhar, S., Seth, J., & Parikh, D. (2014). Systemic side-effects of topical corticosteroids. Indian journal of dermatology, 59(5), 460–464. doi:

Laugesen, K., Petersen, I., Sørensen, H. T., & Otto, J. (2019). Clinical indicators of adrenal insufficiency following discontinuation of oral glucocorticoid therapy: A Danish population based self-controlled case series analysis. PLoS ONE, 14 (2). doi:

McGregor. B. A., Murphy, K. M., Albano, D. L., & Ceballos, R. M. (2016). Stress, cortisol, and B lymphocytes: a novel approach to understanding academic stress and immune function. Stress, 19(2), 185–191. doi: 10.3109/10253890.2015.1127913

Matsubayashi, S., Nakatake, N., & Hara, T. (2020). Possible adrenal insufficiency among fatigue patients in a psychosomatic medical clinic, 67 (1), 53-57

Pranjic, N., Nuhbegovi, S., Brekalo-Lazarevi, S., & Kurti, A. (2012). Is Adrenal Exhaustion Synonym of Syndrome Burnout at Workplace? Coll. Antropol. 36 (3): 911–919

Rashmi S. Mullur. (2018). Making a difference in adrenal fatigue. Endocr Pract. 24 (12). doi: 10.4158/EP-2018-0373

Ross, I. L., Jones, J., & Blockman, M. (2018). We are tired of ‘adrenal fatigue’ We are tired of ‘adrenal fatigue. S Afr Med J, 108(9), 724-725. doi: 10.7196/SAMJ.2018.v108i9.13292

Scheuer, D. A. (2009). Adrenal corticosteroid effects in the central nervous system on long-term control of blood pressure. Exp Physiol, 95 (1). 10–12. doi: 10.1113/expphysiol.2008.045484

Straub, R. H. & Cutolo, M. (2016). Glucocorticoids and chronic inflammation. Rheumatology, 55, ii6 - ii14. doi:10.1093/rheumatology/kew348


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