The demand of today’s modern world often means most people are living extremely stressful lives, so it’s normal to feel tired sometimes. This fatigue and tiredness generally resolves itself after some rest and relaxation. However persistent tiredness is becoming a major problem for many people. Fatigue is a common condition many of my patients present with in clinic. However, sadly it is often misunderstood and at times even dismissed, particularly if there is no easily identifiable cause.
Do you have to drag yourself out of bed and struggle through the day? Or rely on caffeine to wake you up in the mornings? You may be deficient in a few key nutrients.
What Causes Fatigue?
The following factors can contribute to chronic fatigue and tiredness:
- Low iron levels
- Infection
- Stress (physical and emotional)
- Poor dietary choices
- Small intestinal Bacterial Overgrowth (SIBO)
- Inflammation
- Excess body fat
- Hormonal Imbalances
- Toxicity
- Unstable blood sugar levels
- Physical inactivity
- Poor digestion, malabsorption
- Liver dysfunction
- Insufficient sleep
There are multiple reasons why you may feel fatigued. A natural health practitioner can help identify which factors may be affecting you, and alleviate them through a customized treatment plan. Essentially, when your body systems are not working at their optimum levels, it can affect you both physically and mentally, having an effect on all aspects of your life.
Nutrients to Help Kick Fatigue to the Curb
Magnesium – Magnesium is an essential mineral when addressing fatigue, it is utilized in over 300 chemical processes in your body! Magnesium plays a key role in the production of energy. However, many Australians are low in magnesium due to dietary insufficiencies. Chronic stress chews through our magnesium stores, therefore it is crucial to replenish these stores to help prevent fatigue. There are many different forms of magnesium on the market, your health practitioner can direct you to the most appropriate one.
Carnitine – Carnitine is an important nutrient that plays a role in fat metabolism and energy production. It transports dietary fats directly to the mitochondria (the cells energy center), to be broken down and burnt as fuel for energy production. Carnitine is a beneficial nutrient if you are looking to lose weight and boost energy at the same time.
Coenzyme Q10 – CoQ10 is crucial for energy production, and is beneficial in the management of fatigued due to its ability to enhance cellular energy production. CoQ10 is also a powerful antioxidant.
Lipoic acid – Lipoic acid is a useful nutrient for anyone who is tired. It is used for the transport and conversion of carbohydrates into energy and is a powerful antioxidant.
Omega-3 Essential Fatty Acids – Omega-3 fatty acids are vital for the integrity and stability of every cell in our body. Omega-3 oils stimulate energy production and support the nervous system (reducing stress levels).
B Vitamin Complex – B vitamins are essential, particularly when under high levels of stress. All B vitamins are utilized in the Krebs cycle to produce energy. Remember to take B vitamins with food to prevent a ‘niacin flush’ occurring.
You Are What You Eat
Consuming a well balanced diet rich in wholefoods, protein and phytochemicals and ensuring you stay well hydrated will have a significant impact on energy and vitality. I always start with improving the diet with all of my patients as I often see people either not consuming enough food, or lacking sufficient key food groups.
Get Moving
Engaging in regular physical activity can be a challenge when experiencing deep fatigue – it’s the last thing you feel like doing. However being regularly active can help to address underlying problems causing fatigue. Start small, go for a 10 minute walk in the fresh air and gradually build up to 30 minutes.
Recharge Your Batteries
Holidays provide you with a well deserved break to allow for rest and recovery. Take regular time out where possible to be with your loved ones and recharge your batteries. Or if you are like me and prefer to have some alone time, switch off your phone and emails for an hour at least one day a week. Think of it as ‘an hour for power’ … 1 hour to rest and recharge!
If you would like to start 2016 off feeling energized, invigorated and rejuvenated, I now offer a tailored stress & fatigue program to help you feel your absolute best for the New Year!