5 Tips to Improve Fatigue
Exhaustion is real, and it can really, really suck.
Most of us know the basics when it comes to energy: get good sleep, drink water, try not to eat junk… and as a coach/nutritionist I get the unique privilege of helping people improve these aspects of their lives and experience more energy every day! It's a blast, and so gratifying.
Today I'm sharing a few tips beyond the standard “healthy lifestyle” advice, that are worth consideration if your energy has been lower than you'd like it to be.
1. Reduce caffeine intake
I'm sorry! But if you’re already tired, drinking coffee is like putting a tired person on a treadmill. It may mask the symptoms, but it will leave you feeling worse in the end. Turn to water to stay hydrated instead.
2. Manage blood sugar levels
Energy is deeply tied to blood sugar, and low blood sugar episodes can cause stress on an already overtaxed system. No good! Keep blood sugar levels stable by eating at regular times, snacking between meals if necessary, and always pairing protein, fat and fibre together to avoid blood sugar crashes. Avoid sugary, refined carbohydrate foods that leave you feeling more tired.
3. Take an adaptogen
This class of herbs can help improve your stress resilience. Panax ginseng in particular can relieve feelings of exhaustion, while promoting feelings of calm. Ashwaghanda is also a personal favourite.
4. Ensure adequate nutrient intake
Eat a wide variety of plant AND animal foods to get a spectrum of bioavailable nutrients. Supplement with active forms of nutrients in appropriate amounts if your diet is limited. If you don't eat a lot of seafood, make sure to include an Omega 3.
5. Get your Iron, B12 and Thyroid levels checked
Low levels of any of these can result in fatigue. Work with a doctor or practitioner to get appropriate supplementation and/or medical treatment.
Don’t forget the other basics: drink enough water, minimize processed foods and alcohol, and OF COURSE work on getting 7-9 hours of good quality sleep most nights!
This isn't exhaustive, but it's a place to start when you're feeling persistently tired. I hope it helps! And always feel free to reach out if you need more support.