Feeling tired is really common and most people would like to have more energy! There are many reasons why people feel tired and it can range from lack of sleep or poor diet right through to more medical reasons such as hypothyroidism, anaemia or Chronic Fatigue Syndrome to name but a few. The key is to look at what might be causing the fatigue and address that.
As the causes of tiredness can be many it’s always worth checking it out with your GP first to check there’s no underlying issue. However, there is also a lot we can do to help ourselves through diet and lifestyle and below are some top tips on how to do that.
B Vitamins – found in green vegetables , wholegrains, legumes (eg chickpeas, lentils ), dairy, eggs, sunflower seeds, sweet potatoes, salmon, chicken , buckwheat flour·
Vitamin C – found in berries, kiwis, peppers, broccoli, kale, lemons, strawberries, oranges
Magnesium – found in dark green leafy vegetables, nuts, seeds, dark chocolate, figs, bananas, wholegrains
Iron – found in red meat , organ meats(liver), lentils, chickpeas, beans, dried apricots, spirulina, pumpkin seeds, spinach, tofu.
When our blood sugar level is low, we tend to reach for quick fixes such as sugary foods, crisps and other snacks or caffeine. The problem is this gives a quick burst of energy followed by a crash in blood sugar levels and the cycle starts all over again.
The key is to have protein at each meal (eg chicken, fish, eggs, pulses, tofu, nuts, seeds) and when eating carbohydrates choose wholegrain varieties such as brown rice, wholemeal bread and oats, which are foods that release their energy for longer.
This will get you from one meal to the next without a big dip in blood sugar levels.
If snacks are needed again choose protein as part of that snack eg fruit and some nuts/seeds or nut butter or hummus and veggie sticks.
When stress has been going on for a long time it impacts energy levels and they start to dip. It’s vital that stress is addressed if you want to improve your energy levels.
B vitamins, especially B5, magneiusm and Vitamin C are key nutrients at this time.
In addition, there are herbs known as adaptogens, which have a long history of traditional use for supporting stress levels, such as Ashwaganda, Siberian Ginseng and rhodiola.
Aim for 7-9 hours a night, but up to 10 hours if you are under a lot of stress. Do consider your sleep hygiene too, and the unwind to bedtime.
- Avoid day time naps and going to bed late.
- Switch off the screens at least 1 hour before bed and dim the lights in the evening.
- Avoid caffeine in the afternoon and evening and also alcohol.
- Try a relaxing or sleepy herbal tea in the evening.
Spirulina – a good source of protein and iron. Can add to water/juices or food or take as a capsule.
Supergreens – containing spirulina, chlorella, wheatgrass and barley grass – as they are all nutrient dense ‘greens’
Maca – traditionally used for endurance and stamina. This is a root traditionally grown in Peru and often comes as a powder that can be mixed into food or smoothies.
Matcha Green Tea – packed full of anti-oxidants but also contains some caffeine, it makes a healthy alternative to a regular tea or coffee in the morning. Studies have shown the caffeine is released more slowly in matcha due to the interaction with L-theanine that is also found in green tea.
Here are some supplements that are used to support energy levels. Come and talk to us about which ones could be right for you.
- B complex
- Ginseng (eg Siberian, American, Korean)
- Supergreens eg Spirulina
- Vit D – although this is not directly involved in energy production it is needed to support many nutrients which are involved in energy production. A deficiency is also linked to Seasonal Affective Disorder, causing low moods, which may have an impact on energy levels.
If you are feeling tired, or need a pick me up there are lots of ways we can help support you to get back to feeling your best.
Book your FREE advice check-in with registered Nutritional Therapist Alison today using the form below, or call us on 01737 223499.
Once submitted, Alison will contact you shortly to discuss your energy levels.