I absolutely love May. Every morning I wake up to something new and beautiful blooming in my garden. I love seeing new leaves opening up each day and all the different hues of green. It’s giving me the renewed energy I need right now.
And speaking of energy, I constantly hear from clients about their lack-of-energy and constant fatigue.
I thought it would be important to address this topic today because it seems MANY people are really tired and dragging themselves through their day.
Is this you?
- Do you feel tired all day and struggle to get out of bed in the morning?
- Do you drink coffee as a way to ‘wake’ up you in the morning or afternoon?
- Do you hit that 3-4 pm energy slump and reach for sweets?
Fatigue is generally a result or combination of physical, emotional, and stress issues. Often times, conventional medicine will assume that fatigue is a form of depression and before you know it, you’re handed a prescription for anti-depressants.
So let’s address simple and effective natural ways you can get your energy back and what symptoms you really need to pay attention to:
1. Breathing – most people breathe incorrectly. Shallow breathing is commonly caused by anxiety, fear, and poor posture which can reduce your oxygen supply (and your energy levels!). Pay attention to your breathing patterns. Are you breathing with your shoulders and chest? Taking shallow breaths? If so, you’re breathing incorrectly!
Here’s how to breath correctly and my favorite way to kick in the parasympathetic nervous system (the one that gets you out of fight or flight mode!):
Inhale through your nose and EXTEND your ribs out to the side like an accordion and fill up your belly. Then exhale, through your nose and pull the belly button to the spine. Your shoulders and chest don’t need to move. For restorative breath, on your inhale count in for 5, hold it for 2 counts, and exhale, hold for 5 counts and hold for 2-4 counts. Repeat up to 10 times! Do this exercise a few times throughout the day, especially when stressed or anxious. You won’t believe how good you feel.
2. Check Your Caffeine Intake – we all love a good cuppa joe. Nowadays, with all the fancy ways to make coffee (i.e. with butter and MCT oil), more people are hopping on the coffee wagon. If you’re using coffee in the morning to ‘wake’ up, that’s not a good thing! Coffee is supplying you with ‘fake’ energy and if you’re already in a stressed out state and anxious, it will affect your adrenal glands (where cortisol & adrenaline reside) even more as coffee releases more cortisol into your blood stream.
If you just can’t survive without a coffee and feel like your face is going to hit the table, then I would check in with your doctor to order some tests, such as blood glucose, adrenal hormones (cortisol and DHEA), as well as thyroid function (TSH, T3 and T4).
These tests are especially important if your fatigue has been dragging on for months and you truly feel exhausted. Fatigue can be caused by diabetes, thyroid issues, anemia and other medical conditions, so it’s important to monitor your symptoms.
3. Keep a Food Journal – this is one I always use with clients. Pay attention to the food you’re eating. Too much sugar? Too much processed food or fast food? If your diet is lacking nutrients, vibrant colors, protein, this can be one obvious reason why you’re lacking energy. Food is your fuel! Plus, a food journal will also help you pinpoint certain food triggers and intolerances.
Add to this that you might not be eating enough or skipping meals altogether. This will whack out your blood sugar levels and deplete you of energy, nutrients, vitamins, minerals and antioxidants to fuel your body and cells. Want more energy? Simply don’t skip meals! We have to keep our blood sugar balanced for all day energy and a fast metabolism.
4. Water – are you drinking enough? I see this one A LOT! You should aim to drink half your body weight in ounces and more if you are active, sweat a lot and are looking to lose weight. I love adding a pinch of good sea salt and a squeeze of lemon into my water bottle–it tastes amazing, gives you a Vit C boost, and replenishes electrolytes.
5. Assess Your Emotions – are you experiencing stress, grief, anger, sadness? Our emotional state can take an enormous toll on your physical and physiological health (think hormone imbalances). It’s all connected. It might be time to work with a coach, chat with a friend, or connect with a counsellor if there are deep unresolved emotional issues that need to be worked through.
6. Sleep – this is an obvious one. Be sure to go to bed at the same time every night, keep your room dark and cool, shut down out all your screens at least 30 min before sleep, don’t use stimulants (ie. coffee) after 2pm, and consider taking some Magnesium Bisglycinate before bed to help with stress, sleep, anxiety and calm the nervous system. I also love the Calm brand of magnesium that you can add to warm water.
Here’s a few of my favorite energy supplements:
- B Complex – involved in detoxification processes, energy production and great for hormonal support, B vitamins often get depleted during times of stress.
- CoQ10 – is involved in cellular energy production. Every cell in the body contains CoQ10, although organs like the heart, kidneys, and liver have higher concentrations. This is an especially important supplement if you have heart issues or are on cholesterol lowering drugs.
- Medicinal Mushrooms + Adaptogenic Botanical Stress Relief formula – a blend of mushrooms like Reishi, Lions Mane can support adrenal function, and herbs like Ashwanda and Lemon Balm promote a healthy stress response. And, your body uses just what it needs since it’s adaptogenic! There is a formula from Host Defense called MycoBotanicals Stress Free that is incredible. It takes a few weeks before it settles into the immune system, but believe me, it works on a cellular level beautifully.
Don’t hesitate to reach out if you have questions and are interested in working together to support your hormones, increase your energy and kick the fatigue to the curb!
Connect with me and let’s discuss if working together is the right fit!