Focus on a balanced diet rich in whole foods, including lean proteins, healthy fats, and colorful vegetables. Minimize processed foods, refined sugar, and excessive caffeine, as they can exacerbate stress on your system. Supporting your body with key nutrients like thiamine for energy metabolism and zinc for immune function is also crucial. Some supplements, like Nova Health, combine these with spermidine to aid cellular renewal and help restore vitality.

You can't always eliminate stress, but you can change how you respond to it. Incorporate daily stress-reduction practices like mindfulness, deep breathing exercises, or spending time in nature. Even five minutes of quiet meditation can help regulate your nervous system.

While exercise is beneficial, high-intensity workouts can act as another stressor when your body is already depleted. Swap intense cardio for restorative activities like yoga, tai chi, gentle swimming, or walking. These movements support your body without pushing it past its limits.

The earliest signs are often persistent tiredness, especially in the morning, increased effort to do daily tasks, and a stronger craving for salty or sweet snacks. You may also feel less resilient to stress.

While 'adrenal fatigue' is not a medical diagnosis, a healthcare provider can test for adrenal insufficiency with blood tests that measure cortisol levels. Salivary cortisol tests are also used by some practitioners to map out your daily cortisol rhythm.

The most effective approach involves a holistic lifestyle change: managing stress through mindfulness, optimizing sleep, eating a nutrient-rich diet, and engaging in gentle exercise. Addressing the root cause of chronic stress is key.

Recovery time varies greatly depending on the severity of your symptoms and your consistency with lifestyle changes. It can take anywhere from a few months to over a year to feel fully restored. Patience is essential.