Fatigue or low energy can make everything we do seem more difficult and can steal our enthusiasm and the fun from life. Difficulty concentrating, a lack of motivation, a lost desire to do things that used to bring us joy, can over time become debilitating.

Fatigue is the body’s way of suggesting the need to make some change.

By identifying and addressing the factors contributing to fatigue, you can reclaim your energy levels and vitality, so you can enjoy life at your best again.

Energy can be a complicated thing, and it’s not as simple as adding an extra shot to your morning coffee or relying on sugar-laden treats to get you through the moment and mask lethargy.

It’s important to take a considered approach – a naturopath can help you to bounce back and regain your energy levels for the long term.

Fatigue can be feeling physically tired, or it can be a mental state of tiredness. It’s also common to experience both together.

Many people are unaware that when you’re fatigued you struggle to function properly because your body’s ability to produce enough cellular energy is reduced.

The movement of food through your digestive system, the ability of your immune system to fight off infections, and even the contractions of your heart muscle to pump blood around your body, are examples of everyday essential processes that depend on adequate cellular energy production.

What exactly is ‘energy’?

Our bodies use energy in the form of Adenosine triphosphate (ATP). ATP is required for all bodily functions and is the main energy currency within our cells.

Our bodies perform most of these functions subconsciously, but if you’re suffering from low energy or fatigue, you may notice symptoms such as:

• Brain fog
• Reduced motivation and mood disturbances (feeling ‘flat’, frustrated or irritated)
• Feeling constantly sleepy or tired
• Muscle aches and pains, general muscle weakness
• Reduced stamina and endurance
• Frequently feeling dizzy or lightheaded
• Slower reaction times
• Impaired judgement/decision-making skills
• Frequent headaches
• Generally feeling ‘blah’.

Why am I so tired?

There are many possible reasons for fatigue. These can range from poor quality sleep or simple nutritional deficiencies, through to problems with cellular energy production, blood glucose disturbances, gut disorders, compromised immune function, or an ongoing inappropriate response to stress.

By examining your unique situation in detail, a naturopath can help you to uncover and address the underlying causes of your fatigue.

How would an energy and vitality programme support me?

Naturopathic care will:

    🌱 Ensure you have the core nutrients needed to support cellular energy production

    🌱 Identify and treat underlying causes of fatigue

    🌱 Provide nutritional and lifestyle guidance to help restore and optimise your energy levels

    🌱 Support you to implement strategies to use your energy efficiently and stay motivated.

Eating for energy 🫐

Energy production starts with the food we eat.

The macronutrients we consume in food are carbohydrates, fats, and protein.

The body preferentially uses carbohydrates for energy as they are easily converted to glucose in the body. The glucose is transported to cells and converted to ATP in the mitochondria, known as the ‘powerhouse’ of the cell.

Dietary fats can also be used for energy when glucose levels are low. When the body has enough glucose, fats are stored in adipose tissue ready for times of low carbohydrate availability.

We don’t use protein directly for energy. However excess protein can be converted to glucose and used to produce ATP if required. Protein is used primarily for other important functions in the body.

Consuming an adequate and well-balanced intake of these macronutrients is essential to maintain optimal energy levels.

For the macronutrients to be converted into cellular energy, we also need micronutrients (vitamins and minerals).

Some of the most important of these include B vitamins, magnesium and Coenzyme Q10. Deficiencies of these nutrients can result in a decrease in cellular energy production and ultimately, fatigue.

Some other nutrient deficiencies that can commonly contribute to physical or mental fatigue include iron, selenium, zinc, vitamin C, vitamin D, and omega-3 essential fatty acids.

Highly processed foods are usually macronutrient (and calorie) rich, but micronutrient poor. Whole foods naturally contain a balanced combination of macro and micronutrients.

Consider carbohydrates

While carbohydrates are necessary in the diet to provide fuel for energy in the body, it’s important not to have too many, and to select the right kinds of carbohydrates. Choose complex carbohydrates over simple, refined forms. For example, choose wholegrain bread over white, and wholegrain oats over processed cereal. Include vegetables, fruit, nuts, seeds and legumes.

Should I take supplements?

Nutritional supplements can be helpful to support and optimise your energy levels while you work with your naturopath to identify and address the underlying cause of your fatigue.

With an overwhelming array of varying quality supplements available, consulting with a qualified health professional such as a naturopath ensures appropriate supplementation specific to your unique needs, with evidence-based products delivering highest quality ingredients at therapeutic levels.

Exercising for energy ☀️

Exercising during a period of low energy can be a struggle, so it’s useful to work to an individualised plan that’s tailored to your requirements – starting gently and pacing yourself.

Regular physical activity is an important component in boosting your vitality and energy. Walking and a gentle daily yoga practice can be great to carefully build your energy levels before you consider a more vigorous exercise programme.

As energy levels improve you’ll be able to gradually incorporate higher intensity strength, or resistance, training to your regular workouts. This type of training has been shown to be of huge benefit in helping to build and maintain healthy body composition and improve cellular energy production.

Stress less

Stress is a daily reality for most of us. In the short term, stress can be positive, improving our energy and motivation. Our bodies respond to the ongoing demands of stress by producing the stress hormones adrenaline and cortisol allowing us to cope. If stress is prolonged though, it eventually leads to a disrupted response to stress, causing ‘burnout’, and fatigue.

First steps to recovering energy and building resilience can be acknowledging the toll of stress in our lives – then finding positive ways to conquer the way we manage stress.

For example taking time to rest and recharge, breathing deeply, and connecting with nature can pay lasting health dividends, helping us to reset and reclaim our zest for life again.

Powerful plants 🌱

Herbal adaptogens and adrenal tonics are powerful plant allies, helping us to better adapt to stress, and nourishing depleted adrenals to boost vitality and resilience.

Favourite options include Rhodiola, Withania, Bacopa, Siberian Ginseng, Korean Ginseng, Astragalus, Gotu Kola, Shatavari, Licorice and Rehmania.

Ensure you consult with a registered naturopath who is a qualified medical herbalist for an individualised herbal tonic to suit your unique needs, that’s safe and appropriate for you.

Seek out sleep 💤

Unsurprisingly, sleep and low energy go hand-in-hand.

Working to establish a consistent, sleep-supporting evening routine is fundamental to sleeping well and building and maintaining energy levels. Sound sleep gives our bodies the chance to restore and repair, in readiness for the next day.

When it comes to sleep, it’s not just quantity that’s important, but also quality.

Achieving less than the recommended eight hours per night is associated with reduced concentration and memory, as well as contributing to mood disturbance.

How can a naturopath help me to improve my sleep?

A naturopathic approach can help address the cause of your compromised sleep and help you to build good sleep habits that will help you to get to sleep more easily and to stay asleep for longer.

Naturopathic medicines including herbs and nutritional supplements can be tailored specifically for you to calm your nervous system and support optimal sleep so you’re recharged and ready to cope with whatever life has in store for you!

Excellent calming, sleep inducing herbal considerations include Lavender, Zizyphus, Passionflower, Chamomile, California Poppy, Kava, and Lemon Balm. 

Mighty magnesium

The right form of magnesium for you can also be a game changer – calming the nervous system to provide support during stress, and reducing muscle tension to support restful sleep.

Magnesium is also needed for supporting cellular energy production, playing a key role in converting carbohydrates and fats into energy. When energy reserves are low, magnesium can provide a much-needed boost.

Ask your naturopath about the best form of magnesium for you.

Next steps

Improving diet, exercise regimes and sleep routines while better managing stress can often improve energy levels significantly.

Individualised herbal medicine and nutritional supplements can add invaluable support to help you claim your life back.

I’d love to work with you to unravel the weariness and create a wellness plan just for you – so you can feel better with renewed energy and vitality!

Book an initial consultation with me today.