Unlocking vitality: A holistic guide to overcoming fatigue
Do you find yourself struggling to get out of bed in the morning? Are you unable to concentrate on your studies or work without downing 100 shots of coffee? Do you feel like you're missing out on life because you're too exhausted to do anything but watch TV? If so, you're not alone. Fatigue is a common complaint that many of us have experienced at some point in our lives.
I know firsthand what it's like to experience fatigue without a clear reason. Despite undergoing numerous blood tests over the years, each visit to the doctor left me with the same advice: exercise more (but I was too tired to exercise!!!). But as a naturopath, I've come to understand that many people face similar experiences with low energy, often with doctors finding no clear clinical explanation.
But what if I told you that there are actionable steps you can take to reclaim your energy and vitality? By addressing key areas of your health, you can overcome fatigue and rediscover the joy of living life to the fullest.
During my four-year degree studying to be a naturopath, I experienced a transformative shift. No longer did I require twelve hours of sleep to function. Instead, I woke feeling refreshed, with a sustained energy that carried me through the day. But there's no quick fix to this journey. It's a holistic approach that takes patience, time, and knowledge to unravel.
So how did I achieve this transformation?
I balanced my circadian rhythm, the internal clock that regulates our sleep-wake cycle. By aligning my body with its natural rhythms, I optimised my sleep patterns, leading to more restorative rest.
I addressed nutrient deficiencies by prioritising nutrient-dense foods in my diet. These foods not only provided the essential vitamins and minerals my body craved but also fueled my energy levels, leaving me feeling more vibrant and alive.
Supporting my digestive system was also crucial in my journey to optimal energy levels. By ensuring my body could absorb nutrients efficiently, and addressing intestinal permeability, I maximised the benefits of the foods I was consuming, further enhancing my overall health and vitality.
Balancing blood glucose levels played a significant role as well. By avoiding spikes and crashes in blood sugar, I maintained a steady supply of energy throughout the day, preventing the dreaded afternoon slump.
Regulating my nervous system after years of stress helped me manage chronic sympathetic nervous system activation and anxiety, allowing me to maintain a calm and balanced state of mind that supported my overall wellbeing.
Let’s start with three actionable steps you can take to improve your nutrition and support your energy levels:
Eat more protein: This macronutrient is often deficient in women and subsequently, we are suffering blood sugar spikes and crashes that destroy our energy, muscle weakness that leaves us lethargic, and poor transportation of nutrients throughout the body leaving us TIRED.
Diversify your diet: Trying new vegetables, fruits, grains, and legumes can be a game-changer for your energy levels. Many Australians are deficient in essential vitamins and minerals (including vitamin A, zinc, iron, vitamin B12, selenium, magnesium, calcium, folate, iodine and vitamin E) which can contribute to feelings of fatigue. We have to work extra hard to obtain these nutrients through the diet and by diversifying what you eat can really help. Whether you have a mild or severe deficiency of a nutrient you may be experiencing symptoms. Some deficiencies may be picked up by your GP via a blood test (like iron and B12) and addressed accordingly, whilst others (like B vitamins and iodine) aren't measured in the blood and can be missed. By diversifying your diet, you can obtain a wide range of nutrients necessary for optimal energy production and overall health.
Focus on quality, not quantity: It's not just about how much you eat – it's also about what you eat. Processed foods may be convenient, but they often lack the essential nutrients our bodies need to thrive. Instead, focus on fresh, whole foods that are nutrient-dense and provide the fuel your body needs to function at its best.
BUT… YOUR FATIGUE COULD ALSO BE BECAUSE OF POOR GUT ABSORPTION OF NUTRIENTS.
Are you actually absorbing the energy-supporting nutrients you eat? You put so much effort into making homecooked food, increasing your vegetable intake, and choosing healthier options. BUT is it all in vain? Are you actually absorbing the nutrients you eat? You put so much effort into making home-cooked food, increasing your vegetable intake, and choosing healthier options. You might have heard of the saying - you are what you eat. But on the journey to wellness, realistically you are what you ABSORB.
Supporting the gastrointestinal tract can be a HUGE support to your health and your ENERGY.
This was pivotal for me in my own health journey. When I was in the depths of low energy despite getting sleep and eating healthy, I saw a naturopath and left the appointment with a gut protocol. This was before I had started studying so now, as a qualified naturopath, I know that we were supporting my gut lining to optimise my absorption of nutrients and reduce the inflammation that was contributing to my fatigue. This is known as intestinal permeability and there is a ton of scientific research emerging to help support the condition (in future posts I will explain what this is!).
Here are some practical tips to optimise your digestive absorption:
1. Eat mindfully: digestion begins in the mouth and the more you chew your food, the more you will absorb! Don't eat in a rush or when stressed or anxious - digestive function will be "switched off" during these times and absorption will be reduced. 🍽️
2. Increase your stomach acid: stomach acid is the next step in the digestion process. it is how food is broken down into small parts. Zinc, B1 and B12 are required here to produce it and bitter foods/acidic foods can help you strengthen hydrochloric acid to digest your food optimally.
3. Reduce inflammation of the gut lining: if you are getting symptoms like bloating, flatulence, diarrhea or abdominal cramps you might have a food intolerance or allergy. By identifying and removing food sensitivities you can allow your gut lining to restore itself and function optimally. It's important to consider that alcohol, gluten, dairy, and food additives can also be inflammatory and damaging to the gut lining so if you are sensitive you may need to remove them for a short or long-term. 🚫
I understand that embarking on this journey from 24/7 EXHAUSTION to bounding ENERGY and VITALITY can feel daunting, which is why I've created resources to support you every step of the way.
1. Comprehensive Protein Shopping List: here you will find a list of high-quality animal and plant-based protein sources. There are handy calculations about how much you need to achieve at least 25g per meal (and why this is the magic number!)
2. Optimal Food Guide: I poured so much passion and knowledge into this ebook! It is jam-packed with nutrition knowledge about what to eat and why, what to avoid and how to be ethically informed when purchasing food. It is easy to follow and provides a self-guided journey to improving your nutrition.
3. Personalised Meal Plans: Dive into 14 days' worth of personalised meal ideas, easy and budget-friendly recipes, and convenient grocery lists tailored just for you and your health goals. Here I will provide you with the specific tools to increase your nutrient intake and address suspected deficiencies.
Additionally, I'm excited to announce that I'm working on a detailed course to help you navigate your own journey with fatigue. But in the meantime, be sure to sign up for my newsletter to receive your free Nurture Yourself download and take the first step towards reclaiming your energy and vitality.
And if you're ready to take your journey to the next level, don't hesitate to book a free welcome call with me. Together, we can uncover the root causes of your fatigue and develop a personalised plan to help you thrive.
It's time to say goodbye to fatigue and hello to a life filled with energy, vitality, and joy. Are you ready to take the first step? Let's embark on this journey together. Your best life awaits!
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The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.
