Fatigue and low energy is one of the most common complaints we hear about at the clinic. Many of people struggle with low energy on a daily basis, sometimes making it hard to get out of bed or want to hit the gym after work. It doesn't have to be that way!
Here are of few of my top tips for boosting energy naturally:
1. Stabilize blood sugar. Ever get that afternoon slump around 3 o'clock pm? This is common when our blood sugar levels are out of balance. Have a look at what you ate earlier today. Did you skip breakfast? Was your breakfast heavy on the carbs? Did lunch have a source of protein? Keep energy levels stable by having protein and healthy fats at each meal. Try to not go too long in between meals and watch caffeine and alcohol intake.
2. Test, don't guess. Always address diet, sleep and exercise habits first to see if there are any changes you need to make there first. If you are still struggling with energy, get your thyroid levels checked as well as vitamin D, vitamin b12, iron and ferritin. This will help you rule out any deficiencies that could be preventing you from feeling your best. Your doctor or ND can then help you create a treatment plan to get you back on track..
3. Look after your gut and liver. The gut is often overlooked as contributing to our fatigue. You are not only what you eat, but what you digest and absorb. If your body is not digesting your food properly due to reasons such as low stomach acid or excess bad bacteria, look at including some supplements or foods that help heal the gut. If our gut has been compromised due to antibiotics and diet, causes stress on the liver and causes things like brain fog. Yeasts, parasites and bacteria can also have an impact on our mitochondria, affecting how our body creates energy.
4. Make sure you are getting enough sleep! This one seems like a no brainer but I think so many of us have the "I'll sleep when I'm dead" mentality. This only works until it doesn't and believe me, I know from experience. Create a night time routine to help you wind down and aim for 7-8 hours of sleep per night. Turn off social media and technology 1-2 hours before bed. You can also consider supplementing with magnesium (my personal favourite) or lavender sap.
5. If you have tried everything and still experience extreme fatigue, consider looking at mould and heavy metal toxicity. If you have addressed all of the above and still experience boughts of fatigue, get some guidance from a holistic practitioner and look into these possible contributors.
6. Check your hormones. Cortisol, adrenaline and noradrenaline all have an affect on energy levels. If you're having the "burn out" effect from a high stress lifestyle, consider taking an adaptogen. Reduce caffeine intake, include protein at each meal and limit high intensity exercises to 2 times per week until your adrenal glands recover.
When looking at the cause of fatigue, always start with the basics. Clean up your diet, make sure you are getting in enough movement and sleeping properly. If you're still struggling, talk with a nutritionist or naturopath to uncover to root cause and come up with a plan together to get you on the right path.
Hope that helps!
Struggling to reach your health and wellness goals? Feel tired, bloated and ready to throw in the towel? I have helped hundreds of women find balance with food and gain the energy they need to focus on what really matters (like crushing that side hustle or kicking butt at that new workout class). Together we will walk hand in hand towards your best self. So what are you waiting for? Click here for my 1:1 program!