The natural cure for exhaustion

Authored by Dr. Sharon Stills, NMD

Many exhausted women wonder if something is truly going wrong inside their bodies. Yet when they go to the doctor’s office, their fatigue concerns are often inadequately addressed, or even dismissed. They are told to simply get more sleep or that feeling fatigued is just a natural part of getting older. The truth is we should not feel exhausted all the time — no matter what age we are. And relying on caffeine and sugar to get through the day ends up making the problem worse.

Exhaustion is not a natural part of getting older

Feeling constantly tired isn’t something you have to accept as a normal part of aging. In most cases, ongoing exhaustion is a sign that something deeper is draining your energy.

First, let’s address what gives you energy during the day. Steady energy depends on several interconnected systems working well together: good nutrition, restorative sleep, balanced stress hormones, regular movement, mental engagement, and time for true recovery.

As life becomes more demanding, these foundational supports are often the first to slip — and energy is usually the first thing we lose. Persistent exhaustion is your body’s way of asking for attention.

For many women in midlife, one of the most common — but overlooked — causes of fatigue is adrenal and circadian rhythm balance. Your adrenal glands help regulate your natural energy cycle — supporting alertness in the morning, resilience to daily stress, and the gradual wind-down needed for quality sleep. In today’s high-stress, always-on world, these systems can become overworked and out of sync, leading to disrupted sleep, mental fog, and deep exhaustion.

The good news? By identifying hidden stressors, filling nutrient gaps, and hormone imbalances, you can begin restoring your natural energy rhythm and move toward feeling clearer, steadier, and more like yourself again.

5 steps to resolve fatigue and renew your energy

1. Choose foods with energy-supportive nutrients

This is often one of the most important steps for increasing energy. Be sure to have healthy protein at every meal and snack. This might include nuts, nut butters, legumes, organic meats, fish or eggs. Protein allows for sustained energy, while the burst that sugar and high-carb foods gives us is often followed by a crashing low. Avoid sugar, white flours and white rice. Instead choose complex carbohydrates like wild rice, vegetables and fruits. Many women find that foods containing gluten lead to more fatigue and brain fog, so we urge you to consider avoiding gluten as well. Our Eating & Lifestyle eGuide, available in our Adrenal Health Protocols, includes all the information you need to eat for energy, including recipes, shopping lists and meal plans.

TIP: Pack a hardboiled egg with your lunch and save it for a mid-afternoon snack.

2. Supplement with beneficial vitamins, minerals and phytotherapy.

Find a good multivitamin rich in B vitamins for energy. Calcium, zinc, manganese and selenium also have restorative effects on the body. For extra energy and mental clarity, adrenal-supportive herbs like Siberian ginseng and rhodiola are helpful, while astragalus root and cordyceps protect your body from the damaging effects of fatigue and stress.

TIP: Try Adaptisol, a powerful blend of the above herbs, for increased energy, enhanced mental clarity and protection against stress.

3. Get regular moderate exercise.

When you feel exhausted, exercise is typically last on the list. However, getting outdoors — even for a walk around the block — can often restore your energy. Remember, the key is not to exercise to the point of exhaustion, but to practice moderation. We advise women to take the time to explore and find exercise they look forward to. Whether it’s dance, swimming, yoga or simply walking, experiment with a few different forms of exercise until you find the one (or more!) that feels right for your life and your personality.

TIP: Take a 15-20 minute walk outdoors after lunch each day.

4. Choose napping and going to bed early instead of caffeine.

Grabbing a cup of coffee or a caffeinated soda is tempting when you feel bone tired. But caffeine can actually drain your adrenal reserves, contributing to further imbalances and more fatigue down the road. We suggest taking a short nap (not more than 20 minutes) during the day to give your body a chance to restore itself. If napping isn’t an option, try drinking a cup of green tea while sitting down with your feet up for five minutes. Setting a regular bed time and protecting it is very helpful. It’s widely accepted by many different types of medicine, including Functional Medicine, Traditional Chinese Medicine, Ayurveda and others, that the most restorative hours for sleep are between 10 pm and 6 am.

TIP: Bring a yoga mat to work and lie down in a quiet place for a nap, or meditate for ten minutes listening to soothing music.

5. Practice what restores you rather than depletes you.

It’s easy to fall into the habit of doing what you think is “good” for you or what others expect of you without even considering whether it’s restorative or draining. For example, some women feel sapped by large groups of people and parties, while others love this kind of stimulation. Some women relish the chance to cook, while others feel stressed by it. Take a good look at your habits, and choose to do more of what fills your cup and makes you happy.

TIP: Keep a journal and write down how you feel at the end of each day — it can be simply one word or multiple pages.

Wake up and get back to your energetic self

Don’t buy in to myths that fatigue is a natural part of getting older. Exhaustion is not a fact of life. There are easy changes you can make to increase energy and get back to the vibrant life you want to live. We offer many options for adrenal support and symptom relief, including guided, at-home strategies to help boost your energy naturally. We always pair you with one of our knowledgeable Advisors, located right here in Maine, who can help chart your course to feeling good again.