When life gets busy, it's not hard to compensate by overworking yourself or sacrificing sleep, leaving you feeling and looking tired! To get your life back on track and start feeling more alert and productive, there are a few simple steps that I've learnt. These daily practices may make a world of difference to energy levels and help avoid that afternoon slump and end of the week exhaustion!
What are some common causes of exhaustion?
There is a long list of reasons as to why we may be feeling less energetic than usual, however according to Better Health Victoria, studies suggest that 50-80% of fatigue diagnosis is related to psychological factors! When you are feeling stressed or anxious, this works quickly to deplete your energy levels. Feeling fatigued can also be brought on by lifestyle related causes such as irregular sleeping habits, poor dietary choices or alcohol. A lack of energy can even be caused by something as simple as your body craving caffeine! It's not a surprise that coffee is seriously addictive and it can really impact your mood and energy. Although it may seem impossible sometimes, cutting back on your daily caffeine intake can actually work to balance your energy levels, reduce feelings of anxiety and improve your sleeping habits!
Another common cause of tiredness is an Iron vitamin deficiency. If your body is low in Iron, there are many symptoms to look out for. These include general fatigue, weakness, shortness of breath, headaches and dizziness. Women and young girls are most at risk of low iron levels, so it's important to get your symptoms checked by your healthcare professional who may
recommend an oral www.nourishedlife.com.au/health-supplements [supplementation].
What happens when you feel exhausted for a prolonged period of time?
If you overwork yourself either physically or emotionally for a prolonged period of time, this can cause ongoing issues such as adrenal fatigue. Adrenal fatigue is defined as the state when your body has reached (or is about to reach) exhaustion. This can be caused by ongoing physical or emotional pressure. As described by our naturopath Melanie in this Adrenal Fatigue post, the adrenal gland is responsible for releasing the stress hormone adrenaline, noradrenaline and cortisol. The sympathetic branch of the nervous system is responsible for the flight or fight response, while the parasympathetic branch works to slow down the heart rate and increase body functioning. If you're feeling stressed (in flight or fight) for too long, the body functions that rely on the parasympathetic system begin to suffer and fail to work as effectively. This in turn can leave you feeling tired, sluggish and depleted of energy.
How can sleeping impact our energy levels?
If your sleep pattern is disrupted or you're not getting enough sleep each night, this can have a huge impact on your energy levels during the day. Feeling distracted, anxious, stressed or drowsy are all short term symptoms of not getting enough sleep at night! This could be caused by simply not getting enough hours of sleep each night or struggling with a sleep condition such as restless leg syndrome. Restless syndrome is the uncomfortable sensation felt in the legs which can keep you awake at night. This overwhelming urge to move your legs can cause disrupted sleep and leave you feeling exhausted in the morning! To learn more about the benefits of sleep and how to get more of it, refer to my blog post here.
I highly recommend wearing one of these Bellabeat LEAF fitness trackers to bed to monitor your sleep. It doesn't emit any EMF's while you're sleeping and you can clip it into your PJ's for comfort. In the morning you can sync it to your Bellabeat app to track your sleep patterns.
What are some simple ways to feel more energetic?
Take a magnesium bath
If you read my ultimate guide to Magnesium, then you'll know just how great Magnesium can be for relaxing the body and easing you onto a nightly routine. Taking a nightly bath with magnesium flakes, and not bringing your work or phone into the bedroom can help us get to sleep easier giving up more energy for the next day.
Keep up your greens
If your diet is lacking leafy greens and other fruit and vegetables, you will most likely be left feeling tired. You can try adding a green superfood mix. We stock the Vital All-in-One Superfood Powder (formerly known as Vital Greens) $32.95, which is a delicious blend of nutrient dense vegetables, herbs, vitamins, fruits, enzymes, minerals and amino acids! It's also made with an abundance of fibre, cultures and prebiotics.
Add superfoods to your diet!
Did you know that you can eat your way to more energy? Adding superfoods into your diet is a simple way to elevate your mood and get through the day feeling your best! The Power Super Foods Cacao Powder $5.95, contains 360% more antioxidants than regular cocoa. It's the perfect excuse to make more chocolatey treats! The unique feature of this Cacao powder is that it's never heated above 40 degrees celsius, ensuring that all antioxidants remain in the powder. Containing 21 minerals, high levels of vitamins and an ORAC score of 25,300, the Power Super Foods Goji Berries $11.95, are the perfect addition to your daily meals. Sprinkle them over a salad or blend into your morning smoothie!
Another superfood I can't get enough of are the Power Super Foods Chia Seeds $5.95! These nutrient powerhouses are packed full of essential fatty acids, vitamins, folate and calcium. Turn them into a pudding, include them in your salads or sprinkle them into your salad!
Drink more water!
Did you know that not drinking enough water can affect your energy levels? According to a study conducted by the University of Connecticut's Human Performance Laboratory, even mild dehydration has an impact on your energy. Just another reason why you should be drinking more water each day! To make sure you keep hydrated, I recommend the Waters Co Ace 1.5L Alkaline Water Filter $169.95. It's the perfect size to keep in your fridge at home or at work! This water filter jug removes 99% of fluoride and balances the pH value of the water to 7.5-8.5. It's a fantastic investment as the filter lasts 2 years before it needs replacing. To get the most out of your hydration, I recommend sprinkling some of our Food Grade Elektra Magnesium Mineral Salt Flakes into your water. Naturally evaporated from Tibetan salt water located 3,200m above sea level, these Magnesium Chloride flakes are food grade and safe to ingested. Elektra Magnesium recommends adding five flakes to 1.25l of water to restore minerals to drinking water.
Sip on some green tea!
For an instant energy hit, I try not to reach for coffee and instead choose green tea! Green tea is more beneficial as it slowly releases energy into the body over a 6-8 hour period. This means you can avoid the caffeine slump experienced after drinking coffee. Green tea is also filled with antioxidants and vitamins which benefit the skin and help fight the ageing process. The Matcha Maiden Matcha Green Tea Powder $24.95 is a favourite of mine and regular consumption may even be beneficial for energy levels, focus and concentration, metabolism, immune system, clear skin and general well-being. Certified Organic, this stone-ground powder, sourced from Kyoto, Japan, is made exclusively from green tea leaves and is bursting with more vitamins, minerals and antioxidants than a regular green tea bag - the green tea is consumed, rather than brewed and then thrown away. Well worth a try. Put half a teaspoon into hot water, smoothies or juices for a delicious boost.
If you want to reap the benefits of green tea but prefer a regular leaf tea I would suggest the English Tea Shop - Loose Leaf Tea in Shabby Chic Tin - Green Tea. This comforting brew is delicious!