When you’re always tired, everything in life takes more effort, which can eventually keep you from doing the things you love. Often, it can be difficult to pin down the exact cause of your tiredness, because so many factors can affect your energy. To help, here is a list of 10 common causes of fatigue, with practical solutions to re-energise you.
In order to rest and recharge, your body needs seven to eight hours of uninterrupted sleep. If you are struggling to get to sleep, or stay asleep, audit your bedtime routine. Are you engaging in stimulating activities before bed, such as heavy exercise, or working on your laptop? Do you consume caffeine (e.g. tea, coffee, cola or chocolate) too close to bedtime? If despite having healthy habits, you are still not sleeping well, there are effective, natural options to help. Click here for more information.
Fatigue is a common symptom of dehydration, which can be caused by simply not drinking enough water (less than two litres per day), fluid loss (from exercise or hot weather) or a combination of the two. One way to tell if you are dehydrated is by the colour of your urine; if it is darker than a just-ripe banana, you are probably dehydrated. Drink two or three glasses of water immediately, and make sure you stay hydrated throughout the day.
Chronic stress, due to unstable finances, relationships, work or health issues, can also take its toll on your energy levels. By triggering the hormone adrenaline, stress can leave you feeling overstimulated, and eventually wipe you out (click here to read more about this). Improving your stress management through meditation, exercise or speaking to a counsellor, may increase your energy. Magnesium, which is vital for energy production, is also depleted by stress, so making sure you get enough of this important mineral can help improve your energy levels.
When fighting an infection, your body forces you to prioritise rest by making you feel tired. However, fatigue can persist for weeks or months following certain infections, hampering your return to full health. If you haven’t bounced back from a recent illness, immune-boosting herbal medicines including astragalus and medical mushrooms (such as reishi, shiitake and Coriolus), alongside nutrients such as zinc and vitamin C can make a massive difference to your energy, putting pesky post-viral fatigue to rest!
Exposure to mould from water-damaged or damp buildings can trigger your immune system and cause fatigue in a similar way to viruses. If you have noticed water damage in your home, a Naturopath can help you get on top of mould-related illness by supporting your immune system.
Low magnesium, iodine and B vitamins
A lack of energy-boosting nutrients in your diet can cause fatigue, particularly when it comes to nutrients such as magnesium, iodine and B vitamins, which help to create energy in the body.
Getting these nutrients in your diet can be tricky, but consuming a variety of whole foods including fish, whole grains, nuts, seeds and dark green, leafy vegetables can help to boost your intake. In the meantime, addressing nutrient deficiency with a supplement may improve your energy. It is important to keep in mind that the quality and effectiveness of supplements can vary, so seek please ask me for advice so I can help you choose the right combination for you.
Low iron levels
If you follow a strict vegetarian or vegan diet, have a history of poor absorption (for example, due to a digestive condition), or experience heavy periods, you may have an iron deficiency, which has been associated with fatigue.1 If this sounds like you, a visit to your GP for a blood test is highly recommended to assess your iron status.
Low blood sugar
Eating balanced meals can help to stabilise blood sugar levels by providing a steady flow of nutritional resources that the body can convert into energy. This means starting the day with a balanced breakfast, followed by protein-rich whole food snacks (such as boiled eggs and nuts) as the day goes on. Another tip for balancing blood sugar is to try adding unprocessed cinnamon powder to meals and smoothies, which can also help you maintain balance when it comes to blood sugar.
If none of the above applies to you, but you still feel fatigued, you may have issues with your energy-making machinery – your mitochondria. These energy-producing cell components can be damaged as a result of other health concerns, such as uncontrolled blood sugar, chronic infections, and exposure to environmental toxins, which can reduce your ability to produce energy. If you have tried everything else but are still feeling flat, it may be time to see a Naturopath to address complex drivers of fatigue which may be compromising your mitochondrial health.
Mental health issues associated with fatigue
The topic of mental health is important to understand, as individuals experiencing depression may not immediately recognise symptoms such as fatigue, poor appetite, constant frustration, and profound feelings of indifference as part of a mental health diagnosis. If these symptoms sound familiar to you or a family member, seeking support and reaching out to qualified healthcare Practitioners is the first step in addressing mental health issues. Eventually, managing mental wellbeing can help resolve symptoms such as fatigue, and support overall health and wellbeing.
Say goodbye to fatigue and hello to finding your flow
There are many reasons for fatigue, some more complex than others. Finding the underlying cause of your tiredness can help orchestrate your body back into rhythm, giving you back your groove! With all of that in mind, if you are experiencing ongoing fatigue, please contact me to me an appointment so I can help you get to the root of your poor energy levels. 🤗🌱xo
Unfortunately, cold and flu viruses spread easily, and even the strongest among us can succumb to infection. If you do get sick, natural medicines can help you recover faster by supporting your immune defences, and when taken long-term, can even reduce your risk of getting sick. Before we look into how they do this, let’s examine what happens when we get a viral infection.
What happens in an acute cold or flu?
Viruses such as influenza and the common cold enter through the nose and mouth, with the goal of multiplying and making your body their new home. These viruses can’t multiply without a human cell, so once they enter your body they immediately start infecting your cells, hijacking them and turning them into virus-replicating factories. They do this by injecting their genetic material into your cells, which both provides a blueprint for how to make more viral particles and forces your cells’ ‘machinery’ to create them. These brand new viral particles then exit the cell and seek out new cells within your body to infect, continuing the cycle of infection.
Fortunately, your body doesn’t just take this lying down. Instead, the infected cells signal danger to the body, stimulating the protective inflammatory response, which allows your immune system to fight back. It does this by sending white blood cells (WBCs) to the infected areas, which then lock on to viral particles and destroy them. Interestingly, rather than being caused by the virus itself, the symptoms that make you feel terrible, such as a sore throat, chills and aches, are actually a side effect of your immune system fighting off the virus. As you can see, the quicker and more effectively your immune system can get rid of the virus, the fewer days you will spend being sick, and the better you will feel.
Can taking natural medicines help me get better quickly?
The major advantage of natural medicines is they reduce uncomfortable cold and flu symptoms while also helping your immune system fight off viruses faster and more effectively. Taking natural medicines at the first sign of infection means fewer days spent feeling miserable, fewer days off work or school, and more time to enjoy the things you love! When taken on an ongoing basis, many nutrients and herbs can even reduce your risk of getting sick in the first place – good news for those of you who get sick regularly.
To help you feel better sooner, here are four-star players you can call on to support your immune system and get you feeling back to normal ASAP:
- Andrographis (Andrographis paniculata): A herb used in traditionally in Ayurvedic (Indian) medicine to treat respiratory diseases, fever and sore throat, research shows that andrographis reduces symptoms of the common cold and other URTIs., It does this by helping your WBCs destroy viral particles, fighting off infection.
- Zinc: When taken within 24 hours of the first symptoms of infection, zinc reduces the severity and duration of colds. By boosting the production and function of WBCs, 30 mg/day of zinc helps fight off colds and flu. If you get sick often, taking zinc daily for five months may reduce the occurrence of infection and sickness-related absences from work.
- Vitamin C: An important nutrient for the immune system, vitamin C reduces symptom severity and duration of the common cold by an average of 23%,, cutting the number of days spent feeling unwell by almost a quarter! This vitamin helps by enhancing the movement of WBCs, getting them where they need to go in order to fight the battle.
- Medicinal mushrooms: The combination of cordyceps (Cordyceps sinensis), coriolus (Trametes versicolor), reishi (Ganoderma lucidum) and shiitake (Lenintula edodes) mushrooms reduces common cold symptoms by enhancing immune strength and function, preventing viruses from entering cells, stimulating WBC activity, and helping your immune system recognise and fight infection more effectively in the future.,,,
What else can I do to get better quickly?
Fortunately, there is a lot you can do to help yourself feel better and recover faster:
- Start your natural medicine regime as soon as you feel yourself getting sick – the quicker you get on top of the infection the better you will feel!
- Get plenty of rest and sleep, taking as much time away from work or school as necessary;
- Eat nourishing whole foods with plenty of vegetables and easily digested proteins, such as fish or eggs;
- Consume plenty of fluids such as water, herbal tea and homemade chicken and vegetable broth;
- Consume plenty of garlic (bonus points for raw!) and onion as they help boost immune function (Avoid if following FODMAP diet), and
- Try steam inhalations to reduce congestion.
TO FIND OUT MORE, pick up these immune-enhancing supplements or would like a personalised immune-boosting natural medicine program. PLEASE CONTACT ME!
It’s fun to enjoy a little bit of indulgence over the summer holidays, however, it can make it difficult to get back on track with your HEALTHY HABITS and WELLNESS ROUTINE.🤦♀️
If you are still feeling flabby after too much Christmas pudding, New Year’s champagne and Australia Day celebrations? Or if you are finding it hard to hit the gym after the holidays? These FIVE EASY TIPS will help get you back on the WELLNESS train to eating well and moving like you were last year.🤗
1. Organise you Morning.🌝 🍽
Prepare everything the night before. Layout your workout gear and pack your gym bag.
Plan your meals and if possible, have them prepped and waiting for you. Doing this means a less stressed morning and a higher chance you follow through on your healthy routine!
2. Clear out the Crap.🍕🍟🍫🍬 🥤
Why test your will power unnecessarily? If there is leftover Christmas chocolates and that IS YOUR WEAKNESS THROW IT OUT! Nibbles hanging around from New Year? Ditch them.
Don’t think, just throw, or even better, donate!
3. Close the Kitchen.🚫
Pick a time where the kitchen is off-limits. Turn out the lights, make a family service announcement. THE KITCHEN IS NOW CLOSED.
If you can do this for one week you will notice that night-time eating is a habit that will recede if you stop heeding the call.
4. Aim for Daily Movement.🏃♀️🏃♂️
Of course, there will be days where you miss it but if you aim for it every day and put it on your calendar you will at least end up with a solid 4 or 5 days of exercise.
Start small if you have had some time off and build up over time! Pick something you enjoy, maybe a beach walk and swim or ball games with the family.
5. Give up the Booze (or at least reduce it).🍻🍷🥂
Getting on the wagon is the quickest way to lose the bloat. Not only will you save the extra calories, but your willpower will also be stronger to resist forbidden foods and your hunger will be more moderate.
Especially now that the major celebrations (and stress) have passed, there is no excuse really to be downing the wines. Give it a rest and notice how awesome you feel!🥳
Remember that getting back on track is even harder than starting a brand new routine, as when you begin again, you remember how you used to feel and that can lead to some crappy thoughts.🥺
Just keep moving and you can stay ahead of your thoughts about not being on track! You’ll get there, one step at a time.💚
If you need some extra support around this, please contact me to make an appointment.😇
Check out what super foods are going to be trending this year.🤗
From the increasing popular celery juice to Ashwagandha to help calm your nervous system.
Read more at:
People with coeliac disease cannot tolerate gluten, the protein found in wheat, and their immune system wrongly identifies it as a threat, making them sick.🥯🤢
Australian scientists have recently isolated immune cell receptors of coeliac patients and discovered that these receptors can recognise protein fragments from certain bacteria and commit this information to ‘memory’ in case it invades the body again. What makes this interesting is that the bacterial fragments mimic the protein fragments in gluten.
The presence of this BACTERIA may contribute to persisting symptoms despite the removal of gluten from diet.😖
Probiotics and high fibre foods have been posited as important treatment options for coeliac disease.🥝🥦
TO FIND OUT IF YOU ONE of the half of all Australians are who are born with one of two genes that cause coeliac disease, please contact me to discuss how undertake a simple DNA test.🤗
For more information on study click on links below.
It certainly seems like one of the biggest diet trends right now is intermittent fasting. Everyone on Instagram’s talking about it, how-to guides are being published online, and some outlets are sharing its benefits — or warning about its potential dangers. So… what’s the deal? Is intermittent fasting safe? Should you try it? And what’s more, does it even work?! Luckily we were able to turn to our friend Dr Mark Hyman, author of the new cookbook Food: What the Heck Should I Cook?, who told us everything we need to know…
To find out more information click on the link below.