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We’re living in stressful times. While you may not be able to get rid of the stressful situations, there are definitely ways that we can minimise the stress we feel and the negative impact it can have on the body. Too many stress hormones cause inflammation in our body, which can lead to increased risk of cardiac issues, cancers, digestive issues, poor blood sugar control, and impact our weight, mood and energy. There are ways to improve our stress levels and some can be more simple than you think.


Eating regular meals throughout the day will stop your blood sugars and hormones from fluctuating too much. When we have a big meal cortisol, the fat-storing hormone, is released so it’s better to have your big meal earlier in the day. Perhaps it’s no surprise that cutting back on sugary snacks will help heal adrenal fatigue. The body often craves sugary or salty foods in this state. Many people rely on caffeine to keep going, but overall, this leads to a greater drop in energy. The best foods to support the adrenal glands with micronutrients are asparagus, avocado, garlic, cabbage and ginger.


Vitamins B, C and omega-3 fish oils all support the adrenal glands. You could take these in the form of supplements or eat more foods rich in vitamins B and C, such as avocados, grapefruits, strawberries, bananas, oranges and blueberries, to name but a few. Omega-3 fish oils are found in oily fish like mackerel and salmon. In addition, herbs such as ginseng, Rhodiola, Ashwagandha, Cordyceps mycelium extract and L-theanine can all be helpful. There are some herbal supplements that can help support the adrenal glands as well as a supplement with pituitary and adrenal concentrate from bovine source to aid the healthy functioning of the adrenal and pituitary glands, but this should be done under the supervision of a health-care professional.


When you have adrenal fatigue over-exercising, such as a strenuous gym session, will only put more strain on the adrenals. It’s more beneficial to do 15–30 minutes of gentle exercise a day. Walking, yoga and swimming are ideal forms of exercise. It’s also good to get some fresh air whenever possible so ensure to walk outdoors.


Schedule some relaxation into your diary every day, even if it’s only 5–10 minutes. Walking, hot baths, massages, reading and meditation are all simple but effective. Go out and have fun too. We relax when we are doing things we enjoy. Whenever you are stressed, take a few deep breaths through your nose. This helps to slow the heart rate down. We’re all extraordinarily busy nowadays, but it pays to learn how to notice when we’re first getting stressed, acknowledge it and take time out to have a cup of herbal tea or gather our thoughts.


Consistency is key with these changes. It can take some time improve your stress hormones. It could be good to set yourself a challenge and try and do some meditation every day for 30 days or keep a gratitude diary daily for 30 days. Then once you’ve mastered one thing you can move on to something else.

Remember, we all have bad days, but the key is to dust yourself off again and continue the positive changes you are making to improve your life and health.

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Dr Sohère Roked

Author Dr Sohère Roked

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