Fatigue
What causes a low energy level? Many cases of tiredness are due to stress, lack of sleep, poor diet and other lifestyle factors. If you're suffering from fatigue that isn't relieved by sleep, you may have an underlying medical condition. Common causes of fatigue include: [1] Sleep disorders like sleep apnea and insomnia, [2] Medical conditions like chronic fatigue syndrome, anemia, problems with your thyroid gland like hypothyroidism, autoimmune diseases, fibromyalgia, and mental health issues like depression and anxiety. Adrenal Fatigue Adrenal glands are located on top of both kidneys. They produce hormones that help regulate your metabolism, immune system, blood pressure, response to stress and other essential functions. James Wilson (naturopath) proposed that"adrenal fatigue" was a "group of related signs and symptoms that results when the adrenalsfunction below the necessary level." People with it may not have any physical signs of illness but still have fatigue that doesn’t get better with sleep. They also crave salty snacks and dependon stimulants, like caffeine. Your adrenal glands respond to stress by releasing hormones like cortisol and adrenaline ("fight or flight" response). They increase your blood pressure and heart rate. According to Wilson, if you have long-term stress, your adrenal glands burn out from prolonged production of cortisol. There’s no test for adrenal fatigue as blood tests can't detect a small drop in adrenal production. Nutritional Advice This is generally based on supporting energy production, and adrenal and liver function. Avoid 1/ Alcohol — depletes body of nutrients. 2/ Sugar / artificial sweeteners — causes peaks and troughs in energy (sugar gives a short-term energy boost which wears off quickly and leaves you more tired than before). 3/ Caffeine (coffee, tea, chocolate, energy drinks) - temporarily counters fatigue, but effect is short-lived & places strain on adrenal glands, exacerbating an already fatigued body. 4/ White flour, white sugar, fizzy drinks, as well as fried and processed food. Include 1/ Variety of whole, nutritious foods (supports health and regulates sugar levels)
protein sources, like fish, eggs, nuts, legumes, dairy
leafy greens and colourful vegetables
whole grains
low-sugar fruits
sea salt in moderation
healthy fats (avocado, nuts, olive oil)
2/ Enough food to fuel yourself during the day, so don’t skip meals. 3/ Snacks that combine protein with slow-burning carbs -- like banana slices with peanut butter, or granola with fresh berries (maintain blood sugar levels). 4/ High magnesium foods – dark chocolate, avocados, nuts, beans, lentils, tofu, seeds, wholegrains, fatty fish, bananas, leafy greens 5/ High vitamin B foods - brown rice, eggs, beans, lentils, citrus fruits, avocados, poultry as well as sardines, beef, tuna, trout, salmon, eggs (which are especially high in B12). 6/ Herbal teas like cinnamon and peppermint (dehydration causes stress->adrenals produce cortisol). Coffee Alternatives for Energy Boost 1/ Matcha is made from tea leaves that have been grounded up into a fine powder, which is why matcha contains twice as many benefits as green tea, which is usually made by steeping whole tea leaves. Matcha also contains caffeine, but it won’t make you anxious or shaky because the caffeine you consume with matcha is released more slowly throughout the day. Additionally, if you drink matcha instead of coffee, you will be less likely to experience a caffeine crash. To prepare: Sift 1–2 tsp of matcha powder into a bowl Add hot, but not boiling, water Stir slowly until the powder is dissolved, then whisk back and forth. The tea is ready once a light froth forms. You can also try adding 1 cup (237 ml) of oat or almond milk for a creamy matcha tea latte. 2/ Coconut water is packed with vital nutrients and electrolytes, which are crucial for maintaining fluid balance in the body. Coconut water contains more electrolytes than most sports drinks, making it an excellent natural hydrating and energising drink. 3/ Golden milk is made by mixing non-dairy milk with spices like turmeric, cinnamon, and ginger. Turmeric, the key component of golden milk, is responsible for making you feel more energetic by increasing the levels of growth hormone in the brain (see recipe section) 4/ Green Power Smoothie (see recipe section) 5/ Boost Juice 1 carrot, 2 apples, ½ lemon, ½ lime, thumb of ginger Juice and add ice (lots of B vitamins, vitamin C, beta-carotene, magnesium and calcium) Supplementation advice may include: 1. Magnesium 2. B vitamin complex 3. CoQ10 4. Omega-3 5. Vitamin B12
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