Lost Your ‘GetUpandGo?’
Most people have experienced low energy or fatigue at some point in their lives. After juggling home, work and family life, it’s no wonder there is little energy left for yourself! Anyone can feel tired at the end of the day, but ongoing fatigue can sneak up on you and become your ‘new normal’ – even though it’s not normal to be tired all the time. Persistent fatigue can often be misunderstood, as diagnostic procedures (such as blood tests) may not show any imbalance within your body. If you have persistent fatigue, don’t accept this as normal.
Why Am I So Exhausted?
When you're feeling fatigued, it is important to consider whether you have the nutrients required for optimal energy. If you're not providing your body with the nutrients it needs, it can be hard to jump out of bed feeling refreshed. The energy powerhouses within your body are known as mitochondria; and are present in almost all of your cells. During a busy day, your mitochondria produce all of the energy you need, however, producing energy relies on a steady stream of nutrients. If your mitochondria do not receive adequate nutrition, they cannot perform at their best!
Nutrients That Energise
When your body needs energy, it calls on the following nutrients to keep you energised.
- Coenzyme Q10 (CoQ10) is a vital nutrient used by your mitochondria in the process of energy production. It also protects against daily damage.
Best food sources: organ meats such as liver, kidneys, beef, sardines, spinach, broccoli, cauliflower.
- Magnesium helps your body transform the food you eat into energy. Once created, units of energy must also bind to magnesium before they can be used by the body.
Best food sources: green leafy veggies, nuts, seeds, legumes, avocado, banana, dark chocolate
- B group of vitamins enter the mitochondria, where they are used to synthesise energy, and assist the mitochondria.
Best food sources: liver, fish, red meats, eggs, chicken, wholegrains such as brown rice, oats, buckwheat.
Want To Be Bursting With Energy?
Energising yourself also means creating a diet and lifestyle that supports your energy stores:
- Eat a diet rich in natural, whole and unprocessed foods, it contains the primary ingredients for energy production.
- Reduce or avoid stimulants such as caffeine (or limit your caffeine intake to 1x coffee daily before midday), which can drain your energy and deplete vitalizing nutrients including your B vitamins.
- Sleep for 7-8 hours each night.
- Destress by spending time in nature, meditating and having fun! Being busy and feeling stressed places increased pressure on your mitochondria.
- Exercise 4-5 times per week for 30 minutes. Exercise stimulates your body to make new mitochondria, resulting in more energy! Just don’t go rushing out the door at 5 am for an hour HIIT session if you struggle with energy throughout the day. When feeling very fatigued, go for a regular walk, swim or yoga class which will be beneficial for your energy levels than staying sedentary or forcing yourself to do an hour intensive workout.
Time to Rediscover Your Spark
Free yourself from fatigue! If you’re ready to be energized get in touch with me today about a personalized nutrition and lifestyle plan (inc. meal plan) and find out what nutrients you need to create more energy, you’ll also learn to investigate the factors that could be driving your fatigue. Providing a strong foundation for energy production we will set you on the path to a refreshed and re-energised you.
I look forward to hearing from you!