, I don't mean to be flippant, but you do it one tiny baby step at a time.
The first things I did were read the first post
of the original Adrenal Fatigue thread and read this article
(I know it's long and the fonts are aggravating, but just read it a little at a time - I think it took me three days to get through it) and then implement changes based on those things. I also started taking my temp three times a day as outlined here
(and linked in that long article).
These are all mentioned in what I linked to above, but this is what I did right away:
I made immediate changes to my schedule:
- In bed from 10pm to 9am even if you can't sleep the whole time. Since this isn't possible for everyone, at least try very hard to be in bed at 10pm. If you have to get up early, a morning nap between 7-9am can be very restorative. If you do wake up during the night, don't get on the computer or watch tv! Either lay in bed or do a non-screen-related activity like reading or taking a bath or something else you find relaxing.
- Eat something upon waking, then every 2 hours until 2pm. Dinner by 6pm. Bedtime snack if you think you need it. See below for food guidelines.
- Lay down to rest (pray, meditate, read, do sudoku or crossword puzzles, etc) for 30 minutes (or as long as you can if you can't do the full amount) after breakfast, afternoon snack, and dinner.
And also to my diet:
- Mix 1tsp salt in a cup cold water. Drink one upon waking and again at 2pm. This gave immediate results the first day I did it.
- Cut out sugar (except honey and maple syrup) and chocolate (had already cut caffiene/coffee years ago, but recommend it if you haven't)
- Limit grains and foods high in potassium (bananas are a big one)
- Make sure to have generous amounts of protein and fat at every meal
- Don't eat a high-grain breakfast (no pancakes, muffins, oatmeal, etc.) and limit fruits to lunch and dinner only, and in small portions.
- My lunch is usually a huge salad with lots of veggies and some kind of good fat as a dressing (olive oil or cream-based is good). I sprinkle kelp and dulse flakes for sodium and trace minerals. For protein/fat, I either have hard-boiled eggs or avocado in or with the salad. If you wanted to add chicken, tuna, or fish, that would work, too.
- Between 4-5pm when it's been a while since my 2pm snack and it's still a ways until dinner but I'm not exactly hungry, I drink a cup of Nettles infusion. I see a huge difference in my energy level and mood if I miss this drink and it gives me an excuse to sit down for a few minutes in between my 'scheduled' rest times to sip and relax.
These initial measures were helpful enough that I had the energy to get my house under control, read more of the thread, check out some books from the library, find some articles online and research supplements as well. I am self-treating for the time being so I didn't want to start taking random supplements or doing things that wouldn't be useful for the stage of fatigue I'm in, but I really did need to see immediate results or I wouldn't be able to do the work necessary to heal.