“ENERGY AND PERSISTENCE CONQUER ALL THINGS”
There are many reasons that can cause the feeling of low energy, fatigue, tiredness, exhaustion.
Even though this is a common problem, it doesn’t mean you should accept it.
On this post, I will explain more about the ways to gain back your energy, not trough coffee/ energy drinks that can give an immediate solution but for the long run will make you feel more and more tired.
I am speaking about tiredness that is not resolving with a good night sleep.
THE FIRST THING TO DO IS TO TRY AND IDENTIFY THE SOURCE OF THE PROBLEM
- Are you eating a healthy, balanced diet? Or you might be missing in your diet some of the nutritional factors.
- It is a good idea to do a blood test, check for Iron, B12, Vitamin D and thyroid function.
See your GP so they can confirm or rule out a medical condition that could be causing your tiredness.
- Are you having a restful night sleep? Or you don’t have enough hours to sleep (the recommended amount for healthy adults is an average of 8 hours and not less than 6 hours).
- Do you keep a lifestyle that includes exercise and maintaining a healthy weight?
THE NATURAL APPROACH TO SUPPORT YOUR ENERGY LEVELS
You can make a big difference to your energy levels, with the right dietary and lifestyle changes, and some nutritional supplements to give a boost back to your abundant energy.
**When you take nutritional supplement always consult a qualified health practitioner to adjust the right supplement and the duration of taking the supplement.**
Supplement support for energy boosting –
A-Z SUPPLEMENTS FOR ENERGY SUPPORT
Naturally produced by the body, although it is often taken as a dietary supplement.
It plays a significant role in transporting fatty acids into the mitochondria for energy production.
Studies also suggest that supplements of acetyl-L-carnitine may improve mental function and reduce deterioration in older adults with mild cognitive impairment and Alzheimer’s disease 1
In our body, the liver and kidneys produce sufficient amounts from the amino acids lysine and methionine to meet daily needs. We can also get it from dietary sources like meat, fish, poultry, and milk. There are also small amounts in whole bread and asparagus. 2
Herbal supplements like Adaptogens (plants that traditional have been used to enhance energy) can improve mood and reduce fatigue.
Adaptogens includes herbs like Ashwagandha, Siberian Ginseng, Rhodiola, Maca, Schisandra and many more…
To learn more about Adaptogens, check out my post about managing stress with adaptogens.
If you are feeling run down, stressed or tired you can try a complex of B vitamins.
B vitamins particularly can help with mood and energy because they are vital for energy production and have an important role in the brain.
Usually, the effect of B vitamins is quickly but it may take up to one month to take full effect.
Another way to increase your B vitamins is to consume Nutritional Yeast– a deactivated yeast that comes in a form of flakes, taste like parmesan cheese and provides a significant source of B-complex vitamins and contains trace amounts of several other vitamins and minerals.
Vitamin C (ascorbic acid) is a well-known antioxidant that is involved in anxiety, stress, depression, fatigue and mood state in humans. 3
Vitamin C is an essential dietary component, that we can get easily from the diet.
Selected Food Sources of Vitamin C. 4
|Food||Milligrams (mg) per serving||Percent (%) DV*|
|Red pepper, sweet, raw, ½ cup||95||158|
|Orange juice, ¾ cup||93||155|
|Orange, 1 medium||70||117|
|Grapefruit juice, ¾ cup||70||117|
|Kiwifruit, 1 medium||64||107|
|Green pepper, sweet, raw, ½ cup||60||100|
|Broccoli, cooked, ½ cup||51||85|
|Strawberries, fresh, sliced, ½ cup||49||82|
|Brussels sprouts, cooked, ½ cup||48||80|
|Grapefruit, ½ medium||39||65|
|Broccoli, raw, ½ cup||39||65|
|Tomato juice, ¾ cup||33||55|
|Cantaloupe, ½ cup||29||48|
|Cabbage, cooked, ½ cup||28||47|
|Cauliflower, raw, ½ cup||26||43|
|Potato, baked, 1 medium||17||28|
|Tomato, raw, 1 medium||17||28|
|Spinach, cooked, ½ cup||9||15|
|Green peas, frozen, cooked, ½ cup||8||13|
This is a cofactor for the synthesis of ATP (adenosine triphosphate, the ATP is often referred to as the “molecular unit of currency” of intracellular energy transfer).
There is a small amount of CoQ10 in the food, but our body makes the vast majority.
There are some cases that people will be low in this nutrient, for example when using statins (cholesterol-lowering drugs) or the supplement red yeast rice it may lower amounts of CoQ10 in the body.
A common side effect of statin drugs is tiredness.
Age-related oxidative stress can also lower the amounts of CoQ10 in the body.
In these cases taking daily CoQ10 with food can support energy levels.
Iron helps to transport oxygen around your body. Iron deficiency also called anaemia, is very common and includes symptoms of tiredness and brain fog, heart palpitations and pale complexion.
Iron bisglycinate is easier on the stomach form of iron supplement. 5
Magnesium is essential for the activity of the enzyme which is responsible for energy formation in cells.6
Magnesium is found in green leafy vegetables, nuts, seeds and grains.
Another great way to absorb magnesium is by taking a bath with Epsom salts/ magnesium flakes.
There are many ways to support your body while you feel tired or exhausted.
Until the next time
My name is Pazit, I’m a registered Naturopath N.D. , MNNA (a member of the Naturopathic Nutrition Association), Herbalist, Aromatherapist and Bach Flower remedies therapist based in London.
www.pazbynature.com Health & Wellness Blog includes travel inspiration, healthy food and natural remedies.