In last week’s article I shared some basic causes of fatigue, here are 3 more tips to consider if you often feel tired and experience low energy without cause.
DIET- Food is the main fuel for the body, it is needed for the body to perform optimally with good energy reserves. The fuel must be natural, free of artificial components and ideally from the local environment.
Foods such as frozen dinners, pizzas, burgers, cakes, doughnuts, muffins etc. are ‘dead’ foods, they have no energy in them. They are made in factories, overly processed, preserved with chemicals and have almost no nutrient value so they are unable to fuel the body. In fact, they further deplete energy as the body must work harder to digest them!
Foods such as good quality ocean fish, poultry, raw and lightly cooked vegetables, fruits, nuts, seeds, etc. are high energy foods as they come from our natural environments (not factories) and are meant for human consumption.
When these foods are home cooked they fuel the body with energy.
Evaluate your kitchen, are you mostly consuming processed, refined foods or do wholesome natural options with a good variety of raw produce make up most of your diet?
VITAMIN/MINERAL DEFICIENCY- The body requires many vitamins and minerals for its countless functions. Ideally, we should be absorbing these nutrients from our daily diet, but I find that many people often eat the same foods and not expand their repertoire of ingredients and hence miss out on certain nutrients.
Highlighted here are the key vitamins/minerals needed for better energy.
IRON is needed for hemoglobin production in the bone marrow, oxygen transportation, energy production and even collagen production.
A deficiency of Iron can cause fatigue, paleness, constipation and headaches.
Some good food sources of Iron are: oysters, molasses, beef and liver. Lentils and prune juice are also good sources however iron derived from animal sources is always better absorbed in the body.
B-VITAMINS- The B group of Vitamins are essential to our health and are needed for metabolizing carbohydrates and fats into energy. They stimulate circulation, support healthy activity of the brain, nervous and digestive systems and are stress relievers.
A deficiency of B vitamins can show up as tiredness, diarrhea, depression, pale skin, brain degeneration etc.
Some good food sources are avocados, salmon, poultry, wheat germ, almond, eggs, lentils and yellow and sweet potatoes.
MAGNESIUM- One of my favourite minerals, Magnesium is involved in over 300 biochemical functions making it one of the most essential minerals which is sadly very under stated. Magnesium is responsible for keeping the heart rate steady, detoxifying the liver, bone formation and a great muscle relaxant.
Magnesium deficiency surfaces as irritability, insomnia, tiredness, poor memory, restless legs etc.
It is found in dark green leafy vegetables, legumes, nuts, seeds, and whole grains but is easily depleted with regular intake of processed foods, coffee and pop.
Evaluate your diet and see if you are missing some key foods that should be incorporated more often.
THYROID GLAND- Your thyroid gland is the thermostat controlling the energy for your body. It controls everything from your mood to your menstrual cycles to your metabolism – and hundreds of other biological functions, such as: burning calories, ability to lose weight, energy levels etc.
HYPOTHYROID is when the thyroid gland slows down its activity and does not produce enough of the thyroid hormone. Fatigue is the #1 symptom of hypothyroidism along with poor concentration, low libido, depression and weight gain.
The thyroid gland is supported by foods rich in the mineral Iodine which is found in seafood, seaweed and most foods from the ocean.
Hypothyroidism is on the rise so if you suspect you may have a thyroid condition, please see your primary healthcare advisor.
I hope these tips provide some direction for you! In my Practice I work with women who are battling low energy and general fatigue and help them resolve those issues so that they can regain health and vitality. If you have any questions feel free to put them out!