Ready, Set, Tired…
By Kim Scott ND
Naturopath, Nutritionist, Western Herbalist
Are you exhausted?
Here’s how to stop feeling exhausted – the natural way.
Exhaustion and lack of energy have three defining characteristics:
1. Feelings of excessive fatigue and lack of energy
2. Increasing irritability
3. Feeling low in motivation, or ‘flat’
Energy levels can fluctuate at the best of times – when we are exhausted everything feels more difficult. Here’s what could be to blame and how to fix it, fast.
What Could Be Zapping Your Energy?
Prolonged stress has numerous negative effects on the body - causing deficiencies in magnesium, B vitamins, vitamin C and zinc. Stress can also impact hormones and increase inflammation. All of these factors can lead to lowered energy levels.
Lack Of Nutrients
Different nutrients and vitamins are required for energy production -
or more specifically for the conversion of food to ATP, which is the form of energy our cells use. For this, we require the B vitamins, Ubiquinol (CoQ10) and ribose. Green leafy vegetables are great sources of these.
Loss Of Sleep
We are all familiar with the effects of a night or two without sleep. Sleep allows us to recharge, reset, renew and rejuvenate for the next day. Aim for 6-9 hours of quality sleep each night. Blue light can interrupt our natural circadian rhythm, so be sure to put the phone away at least 30 minutes before bed.
There are many ways we can help you achieve to good sleep – let us know if you’d like some help!
What Can Help?
Starting The Day Right
Begin the day with a breakfast full of satiating protein and good fats, which provide energy released slowly and consistently. Steer away from sweet breakfasts and loads of carbs that lead to a sugar-related slump later in the day.
Eat A Wholefoods Diet
Eating a healthy wholefoods diet, including colourful vegetables, a palm size portion of protein and good fats in each meal, will fuel your body with the nutrients, vitamins and minerals you need. Limit packaged food full of sugar, preservatives and flavourings - your body will thank you for it.
Enjoy Your Coffee, The Smart Way…
Keep to one or two coffees a day and don’t have them after 2pm.
Water, Water, Water
Aim for 2 litres a day to prevent feelings of thirst – a sign of dehydration.
Managing Your Stress
Some stress is inevitable in our lives, however you can stop it from zapping all of your energy. A few stress-busting ideas include:
· Taking some time out for you with mindfulness, meditation or massage (even if it’s only 5 minutes!).
· Withania, Siberian Ginseng and Rhodiola are all ‘adaptogenic’ herbs. They help to balance the body and its reaction to stress.
· Get moving! Try gentle exercise such as yoga, pilates or a good walk in nature. Rigorous exercise may increase stress within the body so chat to your healthcare practitioner about what exercise is best for you at this point in time.
Support Your Adrenal Health
The adrenal glands produce hormones that help the body regulate energy production, among many other processes.
When your adrenals are working harder in times of physical activity, mental or emotional stress or when you’re battling an illness, they burn through more magnesium and vitamin C than usual.
In these times of extra demand, you may need and benefit from taking more of these nutrients.
For a real kick start to boosting your energy, consult your healthcare practitioner.