10 Ways to Decrease Fatigue and Boost Energy
Do you fight fatigue on a daily basis? Are you always reaching for something to boost your energy? If you are like most people, you answered yes to both questions. Fatigue is one of the most common complaints among my patients and one of the first problems to disappear when a healthy diet and lifestyle are implemented.
There are many reasons why people feel fatigued; and most, if not all of these reasons can be attributed to poor dietary and lifestyle habits. It is important if you suffer from severe fatigue to have your doctor perform tests to look for vitamin deficiencies, such as Vitamin D, B12 and folate as well as tests to assess your blood count (to check for anemia), iron levels, electrolytes, thyroid hormones, and to consider an occult infection. Daily fatigue can also be attributed to an overly acidic condition in the body as well as unstable blood sugar, adrenal fatigue and stress.
1. Eat whole grains.
Whole grains burn slowly and steadily in the body, so they maintain stable blood sugar. They also provide B vitamins and antioxidants to keep your blood healthy and strong.
2. Eat green vegetables.
Green vegetables are a great source of vitamins, phytonutrients and minerals such as iron and calcium. They help detoxify and alkalinize the body while decreasing hunger and cravings.
3. Cut out sugar.
Even though sugar provides an initial boost of energy, it leads to a dramatic decrease when hypoglycemia sets in following a sugar binge. It also robs the body of vitamins and minerals and promotes an overly acidic condition.
4. Decrease caffeine.
Caffeine is a major contributor to fatigue due to its acidifying nature as well as the havoc it wreaks on the adrenal glands. When our adrenals become fatigued, our entire body feels exhausted, and we aren’t able to effectively handle stress.
5. Stay hydrated.
Adequate hydration keeps our blood from becoming too thick. Hydration promotes adequate circulation and oxygen delivery to the tissues. One of the first things to do when you feel fatigued is to check in with your body to see if you are dehydrated.
6. Get plenty of sleep.
Good, uninterrupted sleep restores the body, supports metabolism and detoxifies the system. It is one of the best ways to replenish your adrenals. Listen to your body, and when you feel tired, lie down and get some rest.
7. Exercise daily.
Exercise is a great way to improve circulation, decrease stress and improve overall health. Non-strenuous exercise like a brisk walk can cause a cessation in cortisol secretion, which gives your adrenals a rest. It also stimulates the release of endorphins to elevate your mood. When we are happy, we feel less fatigue.
8. Get out in nature.
When we get out in nature, we are surrounded by negative ions and exposed to Vitamin D. Negative ions are oxygen atoms charged with an extra ion, are created in nature and are more prevalent in areas where there is flowing water. Unlike positive ions which are found indoors (like gymnasiums), negative ions elevate our mood and make us feel lighter and more refreshed. Vitamin D deficiency can contribute to fatigue by causing depression and hormone abnormalities like hypothyroidism.
9. Align yourself with nature.
Aligning with nature means sleeping at nighttime and being awake during the day. By doing this we use the rising force of the morning to awaken us, and the downward force of night to settle us and allow for a good night’s rest. It’s best to awaken before 7 am and sleep before 11 pm.
10. Do things you love.
When we do things we are passionate about, we have a sense of energy and enthusiasm that propels us forward. It’s like the enthusiasm you feel right before going on vacation – harness that energy by incorporating fun activities into your life every day.
Stay tuned for future blogs when I will discuss in more depth adrenal fatigue, thyroid disorders, acidity and alkalinity, vitamin D deficiency and the importance of sleep in maintaining health.