Fatigue - tired of being tired?
Fatigue, or low energy, is a common symptom that leads people to consult with a naturopathic doctor (ND). We can order blood tests to rule out causes such as hypothyroid, insulin resistance, and low iron or B12. If these tests are all normal then low energy is most often associated with daily habits - here are a few we consider.
Sleep is foundational to physical & mental stamina. Too often people don’t prioritize good sleep - by staying up late, looking at a screen or monitor before bed, eating late, ingesting alcohol, etc. If you snore you need to rule-out apnea - discuss this with your healthcare provider. Sleep quality is critical to address if daytime energy is to change.
Exercise can be a double-edged sword - while regular exercise contributes to better energy, oftentimes fatigue can get in the way of wanting to initiate anything. However, over-training can also be a culprit especially if your nutrition needs aren’t being met.
Furthermore, low-nutrient foods are not the answer. A quick pick-me-up bar or beverage may keep you going a bit longer, but only nutrient-dense meals & foods will really make a positive impact on your sustainable energy. Keep it simple - think ‘produce & protein’ at each meal. This could be a big salad with chicken or fish, or if you only have energy to prepare half a red pepper and a hard-boiled egg that will be better than most bars or skipping the meal entirely.
Hydration seems minor but can have a big impact on how you feel. Prioritize plain water and herbal teas. On hot days, or during activities that make you sweat, be sure to add electrolytes.
Stressors can impact us profoundly, including how they affect our mental & physical energy. Reducing stressors when possible, engaging in stress management techniques, and supporting your ability to adapt to & recover from stressors are all critical. Stress management looks different for everybody and may include meditation, yoga, exercise, time in nature, mindful breathing, digital detox, etc.
Reliance on caffeine is only a quick fix - we get a short-term high at the expense of future energy due in part to its impact on our adrenal (‘stress’) glands. If you are currently relying on coffee, work on limiting your intake to 1 serving daily.
Alcohol intake can impact our daytime energy too - and not just because it interferes with sleep.
But what about when you know what you need to do but are just too tired to start? This is where I love intravenous (IV) nutrient therapy. After a couple weekly treatments people most often feel like going for that walk, making the better meal, engaging in social activities, and more - the habits that will ultimately contribute to longterm, sustained energy.
To explore your low energy and to receive a personalized plan addressing all the factors above, speak to your naturopathic doctor.
