Adrenal fatigue and HPA axis dysfunction are terms that get thrown around when people start to feel burned out in ways they can’t quite explain. Fatigue that doesn’t budge with sleep, a short fuse that wasn’t there before, a rollercoaster of energy dips and crashes, and that nagging foggy-headed feeling—these are the kind of clues that something deeper might be going on. The adrenals and the hypothalamic-pituitary-adrenal (HPA) axis help manage how the body reacts to stress, but when they’re pushed too hard for too long, things can start to unravel. Supporting this delicate balance doesn’t always have to involve prescriptions or drastic changes. There are practical, gentle steps people can take—rooted in whole-body healing—to help the body reset.
Focus On Deep Rest, Not Just Sleep
Sleep and rest aren’t the same, and when the adrenals are under pressure, the body needs both. Deep, nourishing rest comes from giving the nervous system a break, not just logging hours in bed. This means creating space for quiet moments during the day. It’s about turning off screens a little earlier, letting the phone rest while taking a slow walk, and building an evening rhythm that signals to the body that it’s safe to power down. Breathing practices and gentle stretching before bed can also tell the brain it’s time to release its grip on the stress cycle. Adrenal fatigue responds best when people stop trying to push through exhaustion and instead start working with it. Even small adjustments like cutting caffeine after noon or sticking to a regular sleep-wake time can support the natural rise and fall of cortisol throughout the day. These habits aren’t glamorous, but they build a foundation the body can trust.
Support With Mineral-Rich Foods And Consistent Meals
When the body feels like it’s always fighting to stay balanced, the adrenal glands need steady fuel to keep going. One of the easiest ways to help is through what’s on the plate. Foods rich in magnesium, potassium, and vitamin C—like leafy greens, avocados, citrus, and sweet potatoes—help calm the system and support adrenal function. But it’s not just about the food itself; it’s about when and how it’s eaten. Skipping meals or going long stretches without food can create drops in blood sugar that stress the adrenals even more. Eating small, consistent meals with a good balance of protein, fat, and complex carbs helps the body avoid those spikes and crashes. This steady rhythm of nourishment communicates to the brain and adrenals that everything is under control.
For some people, especially those with long-standing fatigue, this might not feel like enough. That’s where a naturopathic doctor can help. By looking at lab work, lifestyle patterns, and symptoms all together, a personalized approach can be built—often including supplements, herbs, or nutrition plans that go deeper than general advice. When it comes to supporting adrenal recovery, it’s rarely one-size-fits-all.
Use Adaptogenic Herbs To Balance Stress Responses
Adaptogens are herbs that help the body adapt to stress. They don’t force the body in one direction; instead, they help bring things back toward balance. These herbs have been used in traditional medicine for generations and have become a go-to tool in natural care for adrenal and HPA axis health. Ashwagandha, rhodiola, holy basil, and licorice root are among the most commonly used, each with their own rhythm and personality. Ashwagandha, for instance, is often calming and supportive for those feeling anxious and depleted, while rhodiola may feel energizing for someone stuck in a low, flat mood.
Not all adaptogens are right for everyone, though. Timing, dosage, and combination with other herbs or nutrients can make a big difference. That’s why working with naturopathic doctors in San Diego can be so helpful. These professionals can guide someone toward the right herbs based on their individual symptoms and body responses. With the right support, adaptogens can ease the tension off the HPA axis and give the body room to begin recalibrating.
Consider IV Therapy To Replenish Nutrients Quickly
In cases where fatigue is overwhelming or recovery feels stalled, IV nutrient therapy can offer a more direct route to restoration. This gentle and natural treatment allows vitamins and minerals to be delivered straight into the bloodstream, bypassing the digestive system entirely. For people with digestive sensitivities or absorption issues, this can be a game-changer. Vitamin C, B vitamins, magnesium, and trace minerals are often included in these infusions to support adrenal function and reduce oxidative stress on the body.
IV therapy doesn’t replace daily care, but it can offer a boost during periods of burnout or healing. People who’ve been struggling for a long time sometimes report feeling more energized or grounded after just a few sessions. When paired with lifestyle changes and other treatments, it becomes part of a well-rounded support system. IV therapy in San Diego is available through Avena Natural Health and is administered by licensed naturopathic doctors with an understanding of how the entire body is connected.
Build Emotional Resilience Through Nervous System Care
The adrenal glands don’t just respond to physical stress—they also respond to emotional stress, often just as strongly. Chronic worry, overthinking, unresolved grief, or even just being constantly “on” for others can quietly drain the system over time. That’s why emotional support is just as important as physical nourishment. Practices like journaling, counseling, somatic therapy, and even creative outlets like painting or music can ease the load on the nervous system. When the mind feels safer and less reactive, the HPA axis doesn’t have to fire so often.
This kind of support goes beyond daily routines. It’s about creating space to process what’s underneath the fatigue and carving out time for restoration. Naturopathic consultations in San Diego can also include these emotional and mental wellness pieces, recognizing how much stress impacts the body on every level. At Avena Natural Health, there’s an understanding that healing happens holistically—not just through supplements, but through supporting the entire person, heart and mind included.
Wrapping the body in care from multiple directions—nutrition, herbs, rest, emotional release, and sometimes IV therapy—offers a chance to bring the system back into balance. For those who feel like they’ve tried everything but still wake up tired and worn thin, gentle natural support may be the missing link. Avena Natural Health offers consultations and therapies that can meet people where they are and help guide them back to a steadier, more resilient place.
Media Credit: All photos licensed from Adobe.
Dr. Laura Kostrzewski, a San Diego native, completed her undergraduate degree at California Polytechnic State University, earning a BS in animal science with minors in Spanish and Psychology. She then earned her Multiple Subject Teaching Credential and taught fifth grade in the central coast of California for two years. After being extremely involved in her grandfather’s journey with Parkinson’s disease and end-of-life care, Dr. Kostrzewski decided to move back to San Diego and enroll at Bastyr University California. Dr. Kostrzewski received her doctorate in Naturopathic Medicine from Bastyr University California in June of 2019, and then went on to complete her residency at Bastyr. Before AVENA Wellness, DR. K started her own private practice, focusing on management of neurodegenerative conditions, and continued teaching at Bastyr as adjunct faculty, until founding Avena Health.