Fatigue is one of those conditions that plagues most of us from time to time. However, some people live in a perpetual state of fatigue, which can leave them with an inability to really enjoy life, and a constant need for things like more coffee, sugar and the distractions of social media and Netflix. The reasons why this level of fatigue can happen are many and varied, but it always points to an imbalance somewhere within your life or body. Today I’m going to take you through some of the most common causes of fatigue and give you some guidance on how to create more energy in your life.
Some of the most common drivers of persistent fatigue include:
- Post viral fatigue
- Nutrient deficiencies, such as iron or Vitamin D deficiency
- Food intolerances
- Poor gut health and an inability to absorb nutrients
- High stress, and adrenal fatigue
- High toxin load
- Liver sluggishness, where your liver can’t detoxify properly
- Thyroid imbalances, or other hormonal issues
- Insomnia or chronic lack of sleep
What can you do if you have persistent fatigue?
First things first, you need to work with your Naturopath to discover the root cause of your tiredness. This may involve getting relevant blood and pathology testing and assessing your diet and lifestyle for any contributing factors. With quality herbal and nutritional medicine, and lifestyle adjustments, most patients can get back to a state of thriving energy once again.
The causes of fatigue will be different for each person, and so there are no hard and fast treatment protocols. There are however some good foundational diet and lifestyle principles that everyone can use to generate more energy within their lives. I’m going to take you through those now.
Nutrition for energy
When it comes to eating for more energy, the basic guiding principle is to stick with real whole foods and avoid all processed and ready-made fast foods as much as possible. Wholefoods contain all the macro and micro nutrients our bodies need to thrive. Whereas convenience and processed foods take nutrients out of our bodies and leave us depleted.
Foods to include
Specific foods to include on your plate for energy include:
- Healthy fats. Avocados, oily fish, nuts and seeds, eggs and coconut products.
- Loads of vegetables. The more the better.
- Green leafy vegetables in particular are great for energy.
- Whole grains, such as rolled oats, quinoa, buckwheat, millet, brown rice. These contain loads of vital energy giving nutrients.
- A portion of protein rich foods at each meal. Organic or grass-fed meats, fish and seafood, eggs. Lentils, legumes, whole grains, tofu and tempeh are all wonderful protein sources.
Water
This life-giving substance is vital for energy and health. We need it for virtually every function in our body to work efficiently, including digestion, breathing, blood circulation etc. Aim for roughly 2 liters of pure filtered water daily, and your energy levels will thank you for it.
Foods to avoid
Reduce foods and drinks that put pressure on your liver. These include:
- Alcohol
- Caffeine
- Refined sugars
- Vegetable oils and trans fats
- Fast foods and junk foods
Lifestyle practices for energy
The way that we live can either give us energy or deplete it. Living a fast paced, highly stressed, demanding lifestyle will leave you feeling burnt out in now time if you don’t balance it out with some of the following practices.
Mindful eating
This is all about giving time and space to your food, sitting down somewhere without any distractions to eat your meals. This allows you to really focus on your food, the tastes, and textures, and chew each mouthful thoroughly. Eating in this way gives your body the highest chance of digesting and absorbing to the best of its ability, which in turn gives you the most energy from your food.
Good quality sleep
This cannot be understated. When we sleep, our bodies rest, repair, detoxify and perform other essential functions. Ensuring that you get 7 to 8 hours of good quality sleep each night is one of the best things you can do for your health and energy levels.
Keeping a consistent sleep routine is an important part of the picture here. Keeping the same bedtime and wake up times helps your body clock get into a rhythm, which allows you to fall asleep easier and achieve a more restful night.
Some other things that you can do to help yourself get a better night’s sleep include; making sure your room is dark and cool, avoiding screens after 8 or 9pm at night, keeping caffeine for the morning and doing some yoga or reading a book before bed to wind down.
Note: if you are a new parent, you most likely won’t be getting 7 to 8 hours of uninterrupted sleep. Don’t beat yourself up over this, as a parent myself I know that it will eventually pass.
Movement
Moving your body is a wonderful way to bring balance into your life. It allows you to reduce stress hormones that have built up and create more ease and flow. Studies also consistently show us that exercise produces more energy in the body and reduces fatigue.
Gentle forms of exercise such as tai chi, Pilates and yoga, combined with strengthening and resistance training are wonderful ways to encourage energy and vitality. As little as 3 exercise sessions a week, of 20 minutes duration each, can provide you with the added energy boost you need.
Manage your stress levels
Managing your stress levels is key to wellness in our busy fast passed world. Some of the most beneficial ways to relax and unwind include:
- Meditations. Short, guided ones are best, especially if you haven’t meditated before.
- Guided full body relaxations. These are exercises where you are guided to tense and then relax each major muscle group in your body. You can find them on YouTube.
- Spending time in nature.
- Spending time with good friends, laughing, enjoying each other’s company.
I hope you found this article useful. As always, if it resonates with you or you know you need some help to get on top of serious fatigue, you can book an appointment with me HERE.
Yours in health, Nicky
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