Fatigue can sneak up on you. One day you are feeling great, the next you feel as though your on 2% battery, longing for the weekend. This is not being “present”. As human beings, we use to experience life in the moment, now we have constant ruminating thoughts . With the onslaught of day to day stressors, work, cooking, children’s activities, social media and keeping up with the productivity of running your own business/or job, we end up having nervous systems on overdrive. We have created a culture of overanxious, overindulged, over competitive, exhausted beings.
What happens to our bodies with all this stress? One of the main hormones of stress is cortisol, our friend or foe? Background details on the inner workings…Cortisol is a steroid hormone, synthesized from cholesterol in the inner layer of the adrenal cortex and is one of the main glucocorticoids released. Production and secretion is reliant upon the regulation of the hypothalamus-pituitary-adrenal axis (HPA).
Receptors for glucocorticoids are found in almost all tissues in the body. Imagine then, if we are in constant “cortisol reaction stress” (fight-or-flight) mode how our body is internally reacting = on fire, creating more inflammation! Some of the systems that are affected include; Nervous, Immune, Cardiovascular, Respiratory, Reproductive, Musculoskeletal and Integumentary (think of hair, skin layers, nails, sweat). So basically every functioning system. Cortisol is known to increase inflammatory pathways . Most people have heard of or used in the past steroids to reduce inflammation, these are the synthetic form of glucocorticoids. Hence if you take the steroids for asthma and it clears up your eczema also, it’s a systemic effect on all the receptors.
I would say 95% of clients coming to see me, complain of fatigue, tiredness or lack of energy. Take a few seconds to sit and think about your energy levels? How would rate them? It may be worthwhile to consider your mental/emotional energy to your physical energy and if they differ? We find most people sit between 4 and 6 and have been there for a while. It may be common to have average energy, but that doesn’t mean you have to live this way.
So what can you do about it. There are many areas that need to be addresses on the journey to health and reducing our stress response.
Common Mistakes
1: Poor Fuel Choices. This is the most common reason why people feel fatigued. When you make simple changes to your nutrition, specific to your health concerns, your energy can skyrocket in a matter of weeks. Your body is like a machine, so it needs the correct fuel to make it function optimally. If you push your body too far it will show signs of wear and tear. Poor energy, headaches, poor sleep, bloating, gas, and mood swings to name a few.
Unfortunately the fatigued person will reach for the quick fix, uber eats, junk, processed foods. These foods are mostly devoid of nutritional value, contain toxins, are high in sugar and salt and contribute to your poor energy. Sugar, coffee, salty and high fat foods for the short term gain, it contributes to ongoing blood sugar fluctuations, long term fatigue and mood swings.
Foods that promote energy are rich in antioxidants, phytosterols, vitamins, minerals and nutrients. Vegetables, fruits and complex carbohydrates, alongside good quality meat or fish. Over consumption of breads, rice and pasta could be all that’s standing between you bouncing out of bed! As your body withdraws from these addictive foods and beverages, there may be a few short days of withdrawal symptoms, as your body adjusts.
My top tip is 1/4 lean protein, 1/4 complex carbohydrates (such as sweet potato, quinoa or if tolerated brown rice or legumes), 1/2 vegetables on your plate. The foundation to energy lies in the balance between protein and carbohydrates that is unique to you.
2: Juggling too many balls. We have talked about the effect of cortisol on the body, the adrenal glands can be overworked and sleep is often affected. The nervous system is on high alert and this affects our moods. Self care tends to be the first “ball” to drop. When you put everything before yourself and fail to value making time for yourself, you become depleted and are more likely to make common mistake number 1.
Simple B vitamins, magnesium and key herbs can support adrenal gland function to help minimise mood swings, energy fluctuations and assist with restful sleep.
Some external stressors can not be reduced, such as instant job changes (but don’t rule out leaving your job to get well!).
Focus on what you can change
Organisation is key- write lists to delegate.
Preparation of healthy foods- a definite and one of the keys to healing, long term.
Mindfulness training- plenty of apps out there, and science has shown that building up to 15 minutes per day reduces cortisol levels. I use the “Mindfulness” App.
Give back to yourself- take some down time, read a book, get a massage, connect with friends in person.
Connect with nature- many studies show that barefoot walking, beach swimming and walking amongst nature, increasing the negative ions and aids in healthy immune response.
3: Not enough Sleep So simple but oh so important! Most people need at least 8 hours of sleep per night for our bodies to repair, regenerate and renew. If we are getting less than this, we are accelerating ageing. The saying “wired and tired” is appropriate as our adrenals are working so hard, we feel fatigued in the morning and wired at night.
Sleep routine- wearing blue blocker glasses before bed; changing the screen colour; reduce screen time before bed; magnesium baths; chamomile or herbal blend tea; going to bed before midnight; creating a peaceful bedroom.
No sugar or caffeine after dinner. There are some lovely herbs to help calm the nervous system, such as Passionflower, Zizyphus and Valerian. Also minerals such as magnesium and calcium need to be in balance to help you off to sleep.
4: Reliance on caffeine and sugar One to two cups per day seems normal, its when we inadvertently sneak the odd one in, then you are up to 4-5. Along with the morning tea at work, the biscuit tin, the 3.30 chocolate hit, all can be corrected if you correct mistake number 1. When you strike a good balance between the protein and carbohydrates you can avoid the blood sugar high’s and low’s.
Emotional eating is a slightly different story. Often we get bored or lonely and reach for comfort. Exploring the source of this in a safe environment can be the key that turns the lock and have you experience energy levels you never thought possible.
5: Not looking Deeper We can often overlook fatigue and take it for granted that it is normal to be tired because of x, y and z. There is always a solution and with a little discovery of the source of your fatigue, you can feel better.
Common causes that can be identified by a Health Practitioner (friendly Naturopath) through comprehensive discussion and even testing are : Nutrient Deficiencies- such as B12 and Iron; Thyroid Dysfunction- often undiagnosed; Adrenal Exhaustion/HPA axis dysfunction; Liver congestion and Bowel toxicity; Post viral fatigue and envelope viruses such as EBV and CMV.
We are all unique. Our bodies function the same but differently-due to our diet, environmental factors, emotional states, DNA and epigenetics. Never give up on yourself, seek help and feel better.