Adrenal Health: Chronic Fatigue, Adrenal Fatigue & Burnout
The adrenal glands are two small but powerful organs that sit atop your kidneys — and they play a massive role in how your body responds to stress, maintains energy, and regulation of metabolism. If you’ve been diagnosed or resonate with the symptoms of chronic fatigue, adrenal fatigue and burnout, then supporting your adrenal health is essential for recovery.
The nervous system and the adrenal glands work together as part of the body’s stress-response network, commonly referred to as the HPA axis (Hypothalamic–Pituitary–Adrenal axis). These two systems communicate constantly to maintain balance between activation and recovery, or what we often call the “fight-or-flight” and “rest-and-digest” states.
What Are the Adrenal Glands and What Do They Secrete?
The adrenal glands are part of the endocrine system and consist of two layers with distinct functions:
Adrenal Cortex (outer layer)
Cortisol: Regulates metabolism, blood sugar, inflammation, and circadian rhythm.
Aldosterone: Controls sodium, potassium, and water balance — vital for blood pressure.
DHEA (Dehydroepiandrosterone): A precursor hormone that contributes to estrogen and testosterone production and supports stress resilience.
Adrenal Medulla (inner layer)
Adrenaline (epinephrine) and noradrenaline (norepinephrine): Fast-acting stress hormones that drive the “fight or flight” response — increasing heart rate, focus, and blood flow to muscles.
Together, these hormones coordinate the body’s stress response, energy metabolism, and recovery.
Effects of Consistently Low or High Cortisol Output — and Why It Happens
Chronically High Cortisol
When the body faces ongoing physical or psychological stress — poor sleep, under-eating, infection, or emotional strain — cortisol remains elevated for long periods.
Over time, this leads to:
Insulin resistance and elevated blood sugar
Suppressed immunity and increased inflammation
Sleep disruption
Loss of lean muscle and increased abdominal fat
Mood swings and anxiety
Gastrointestinal issues
This “wired but tired” state reflects HPA axis dysregulation, where communication between the hypothalamus, pituitary gland, and adrenals becomes disrupted.
Chronically Low Cortisol (Adrenal Exhaustion or HPA Suppression)
After prolonged stress, the body can shift into a low-cortisol state — often felt as burnout or chronic fatigue.
Symptoms may include:
Morning fatigue or difficulty waking
Dizziness upon standing (low blood pressure)
Sugar or salt cravings
Low motivation or depressive mood
Poor stress tolerance
This doesn’t mean the adrenals “stop working,” but rather that the HPA axis downregulates cortisol production to conserve energy after prolonged stimulation — much like a protective “brake” on the system.
3 Ways to Support your Adrenal Glands Daily
Blood Sugar Regulation
Blood sugar stability is one of the most critical, yet overlooked, factors for adrenal function.
When blood sugar drops too low (hypoglycemia), the body perceives it as a stressor, triggering cortisol and adrenaline release to mobilise stored glucose. This process, if repeated daily, creates a blood sugar rollercoaster that keeps the adrenals in constant “emergency mode.”
Nutrition strategies for blood sugar balance:
Eat protein and fibre with every meal (aim for 30–45g of protein).
Include a small-moderate amount of fibre rich complex carbohydrates like oats, quinoa, or root vegetables.
Avoid long fasting windows when fatigued — eat within an hour of waking.
Reduce refined carbohydrates and added sugars
Stay hydrated and ensure adequate electrolytes, especially sodium and potassium.
Morning Light Exposure and the Cortisol Awakening Response (CAR)
Cortisol naturally peaks about 30–45 minutes after waking — a process known as the Cortisol Awakening Response (CAR). This helps boost energy, alertness, and immune readiness for the day.
Morning light exposure — natural outdoor light within the first 30 minutes of waking — stimulates the suprachiasmatic nucleus (SCN) in the brain, which helps regulate the HPA axis and synchronise cortisol output with the circadian clock.
Practical tips:
Step outside within 10–30 minutes of waking for 5–10 minutes of direct sunlight, without sunglasses.
Dim indoor lights at night and avoid screens at least 1 hour before bed to reinforce rhythm contrast.
Stimulating the Vagus Nerve for Parasympathetic Tone
The vagus nerve is the main communication pathway of the parasympathetic nervous system — the “rest, digest, and repair” mode. When the vagus nerve is active, it counterbalances the adrenal-driven sympathetic stress response.
A well-toned vagus nerve supports:
Lowered heart rate and blood pressure
Improved digestion and nutrient absorption
Reduced inflammation
Better emotional regulation and resilience
Evidence-based vagus nerve stimulation techniques:
Deep diaphragmatic breathing: 4-second inhale, 6-second exhale — for 5 minutes, twice daily.
Cold exposure: A splash of cold water on the face or a short cool shower (if tolerated) can activate vagal tone.
Singing or humming: Vibrations stimulate the vagus through the vocal cords.
Mindful eating: Chewing slowly and avoiding screens during meals enhances parasympathetic activation.
Social connection and gratitude practices — shown in research to enhance vagal activity.
When parasympathetic tone improves, cortisol regulation normalises, digestion improves, and overall resilience strengthens.
If you resonate with some of these symptoms then book your complimentary 20-minute discovery call to talk further!
Functional testing, such as the DUTCH Adrenal Panel, in conjunction with comprehensive blood work can be a great place to start to understand your unique physiology.
