Are you finding it difficult to get out of bed in the morning? Dragging yourself through the day, reaching for that next cup of coffee? Has your get up and go, just…well…gone??
Lack of energy and constant fatigue are common symptoms that many of us experience. The causes of fatigue can be due to a large number of factors. Fatigue may be the result of an underlying medical condition, nutrient deficiencies, certain medications, hormone imbalances or lifestyle factors.
Let’s take a look at some steps you can take to get your energy back…
Step 1: Clean up your sleep
It may be no surprise that one of the biggest causes of fatigue is poor quality sleep. It may be time to look at not only how many hours sleep you are getting per night in line with the standard 8 hours per night - but what is the QUALITY of your sleep?
Do you have good sleep hygiene? By hygiene, we don’t mean taking a shower prior to bed (although this may help – see below) but what is your bedtime routine? Do you have one? By nature, we are creatures of habit, and have an inbuilt circadian clock and have evolved to go to sleep in the dark of the evening and wake up with the sun. Darkness signals our body to start producing our sleep hormone, melatonin and prepare for sleep. There are some simple things you can do to help support your circadian rhythm and promote healthy sleep patterns:
- Once the sun goes down minimise bright lighting during the evening, particularly fluorescent lighting and blue light from screens
- Go to bed and wake up at the same time each day
- Take a warm bath or shower an hour before bed (add a few drops of lavender essential oil)
- Get some natural sunlight at the start of the day – whether sitting outside for your morning coffee or a short 10 min walk.
- Minimise consumption of caffeine containing beverages and alcohol.
Some herbal help is also at hand with our Peaceful Sleep (60 tabs) formula, containing sleep promoting herbs passionflower, California poppy and Ziziphus.
Step 2: Fuel your cells
Your body is a finely tuned machine that requires the right about of fuel and specific nutrients to function at its best! Eating a balanced, wholefood, vegetable rich diet rich is the best way to ensure that you are getting the adequate range of nutrients in your diet. The energy powerhouses of the body are called mitochondria and their primary function is to convert the food that we eat into energy molecules that our body can use.
Nutrients that support energy production and mitochondrial health include;
- B group vitamins; are a collection of eight vitamins that play an essential role in the cellular process that makes energy in the form of ATP (adenosine triphosphate) within the mitochondria. ATP is energy ‘currency’ of the body required for all cellular functions.
- Magnesium: is essential co-factor for over 300 enzymatic reactions and biochemical processes. Magnesium is required to produce ATP molecules and in addition, ATP needs to be partnered with magnesium to become biologically active in the body.
- Co Enzyme Q10:an antioxidant compound also involved in the production of ATP within our cells.
- Iron: together with vitamins B9 and B12 plays a vital role in the formation of red blood cells and the transport of oxygen in the blood.
Step 3: Hydration, Hydration!
Did you know that being dehydrated can make you feel tired? Lack of adequate fluid levels in your body leads to a drop in blood pressure and reduced flow of oxygen to the brain. In addition, the drop of total blood volume means that the heart must work harder to deliver nutrients, oxygen, and fluid around the body and into the cells, causing fatigue. A lack of fluid and nutrients to the cells creates muscle weakness and cramps.
To fight fatigue, ensure that you are drinking water regularly throughout the day! A rule of thumb for the average person is to consume around 1.5-2L per day, however this will vary depending on your activity levels and environment.
Herbal teas come in a variety of flavours and are another great option for increasing fluid intake when the weather is cooler.
Step 4: Stabilise blood sugar
Fatigue can be a result of either too high or too low blood sugar levels. Stabilise your blood sugar levels throughout the day by;
- Including a source of protein with every meal and avoid skipping meals.
- Avoid high GI foods such as processed white bread, cereals and sugary desserts which will cause a spike in blood sugar and switch for wholegrain options, oats, or a piece of fruit instead.
- Ensure you get adequate fibre in the diet to slow down digestion and absorption of carbohydrates.
- Adding traditional herbs to meals such as cinnamon, fenugreek and ginger or consume as a tea.
Step 5: Energise with movement
Whilst it’s true that excessive exercise can be a contributor to fatigue, the same can be said of too little physical activity. The key is listening to your body and finding an activity you enjoy.
Any movement is good! A short walk outside may be just enough to boost your circulation and improve your mood at the same time, both which contribute to increased alertness. If you are suffering from fatigue, high intensity exercise in the evening may be best avoided as it results in increased levels of cortisol which may make it more difficult to fall asleep.
Whilst there are a number of steps you can take to increase energy levels, feeling consistently fatigued may also be a sign of a more serious underlying medical condition or nutrient deficiency. If this is a concern for you, please check in with your doctor for medical advice.
Have more questions? Book a free 15-min Naturopath Consultation here.
