Fatigue
Low energy? Feeling draggy? These could be signs of nutrient deficiencies, such as iron or vitamin B12, or even a metabolic issue such as low thyroid function. To find out, your allopathic (MD) or naturopathic (ND) doctor can order applicable tests. If, however, these are all normal then you may benefit from exploring the following recommendations. After all, your energy is a direct reflection of the diet & lifestyle choices you make each day.
1. Water – roughly ¾ of your body is water; if you are deficient it is going to affect every aspect of your health, including your energy.
💡 Shoot for half your body weight, in ounces each day.
2. Sleep – the ideal cycle is a solid 8hours from 10pm - 6am. To increase your quality of sleep, avoid eating anything for 3 hours prior to bedtime.
💡 Difficulty sleeping? Your ND has solutions!
3. Coffee – the stimulatory effects are not entirely coming from the caffeine - it is also demanding your adrenal glands to secrete more hormone.
💡 Limit your intake to 1 cup daily. Consume this only in the morning and do not use it to ‘pick you up’ when your energy is low later in the day [unless your life depends on it… like, while driving!'].
4. Food choices – everything you put in your mouth is going to impact your health, either health-promoting or health-depleting.
💡 Increase your veggies [all colours], include protein daily, reduce your refined carbs [flour products & sugar]. Consume 3 good meals each day.
💡 Track your foods for a couple days, to learn more about micro- & macro-nutrient intake: Cronometer App.
5. Physical activity – for mental & physical energy, we need to move more.
💡 Move your body for at least 20 minutes each day. In addition, get outside in the open air on a daily basis; even to walk around the block. This will aid circulation, reduce swelling, support digestion and boost your mood.
💡 Start with something you enjoy; dancing, hiking, walking, Tai Chi, yoga, strength training, etc.
💡 Don’t know where to start, or lacking motivation? Hire a personal trainer.
How you feel when you wake in the morning and again between 2-4pm is a good reflection of how well you are caring for yourself. If you are finding yourself feeling fatigued at these times you will benefit from adopting the habits I have posted. However, if you need a quicker 'fix' for your fatigue, ask your Naturopathic Doctor about intravenous (IV) nutrient therapy, including an overall health assessment.
So now that you have the energy for fun... what are you going to do with it?!
