If you suffer from adrenal fatigue, then you know first-hand how tough it can be to deal with its pervasive symptoms day in and day out. From sluggishness to stomach issues, body aches to anxiety, this syndrome can impact all aspects of your everyday life. Stress is typically the culprit for adrenal fatigue and, once you’re in the throes, it can be difficult to address its root causes and to resurface.

But adrenal fatigue can be overcome naturally, by simply adapting your lifestyle. Small changes can make a major impact, reducing your symptoms and eventually decreasing the underlying tension you feel. Here’s what you need to do to turn this chronic condition around and start living your best life now.

Change Your Diet

Start with what you put into your body to cure your adrenal fatigue. Take an honest look at your diet and begin cutting out some of the main edible culprits. The biggest offender? Caffeine. That morning coffee may temporarily perk you up, but it also turns on your adrenal glands, putting your body into overdrive and increasing stress.

Processed foods and white sugar - including items like bread, crackers and starches - can also have a similar effect by spiking your blood sugar. Therefore, it’s important to swap these complex foods out for whole foods like proteins, fruits and vegetables. You might also try adding in some vitamins, particularly Vitamin C, B5, B6, B12 and magnesium, which experts say can help alleviate adrenal fatigue symptoms.

Try Herbs

Certain herbs can also help ease adrenal fatigue. An herbalist is the best resource to help you select the right combination for you, however Siberian ginseng, astragalus root and licorice root are known to boost the immune system and increase energy levels.

Use Essential Oils

Essential oils can also support adrenal function and renewal. One study showed that simply smelling rosemary and lavender oils decreased cortisol production in saliva. (Cortisol is the stress hormone that contributes to adrenal fatigue and the fight-or-flight feeling.) Using essential oils regularly by diffusing them, adding them to a warm bath or even rubbing them on your wrists and temples can provide additional, natural relief.

Find Ways to Relax—and Get Sleep

Relaxation techniques like deep breathing and meditation can make adrenal fatigue symptoms more manageable by calming your nervous system and helping your body reset to a calmer state. (Cutting caffeine enhances your ability to actually relax while you try to incorporate these practices into your life, which is why it’s important to start with a healthy diet.)

Getting enough sleep is critical to combatting adrenal fatigue as well. However, when your mind is racing, it’s hard to actually get some shut eye. Doing guided sleep meditations, turning off bright lights at night, cutting out technology in the evenings and making sure you’re not eating just before bedtime can all help you get into that sleepy state more efficiently.

Do Light Therapy

Getting sunlight first thing in the morning is another helpful way to ease adrenal fatigue naturally. Doing this within an hour of waking up helps get you into a sleep-wake rhythm, reminding your body that it’s time to be alert in the morning and sleepy when the sun goes down. This will help restore your body to its natural state.