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Need more energy? Feeling Fatigued?

You are not alone. In today’s busy world, it is common to go through a period of fatigue brought on by ‘burning the candle at both ends’, illness, stress, or a combination of these. Coffee, chocolate bars, and energy drinks are often used to help boost energy in the short term, but ultimately these options are draining. For simple solutions, read on…

What causes fatigue?

There are many possible causes and each person must take their own individual circumstances into account.

* Iron Deficiency
* B vitamin deficiency
* Stomach Acid imbalance
* Blood Sugar imbalance
* Adrenal insufficiency
* Insomnia

Simple Solutions to combat tiredness

Ensure maximum nutrient absorption - chew your food. 32 times each bite is ideal. Drink a glass of water with a slice of lemon 10 minutes before eating to stimulate digestive juices. Don't drink while you eat.

Eat iron rich foods - did you know that some spices contain more iron that meat? Try including these low fat, low calorie, high iron spices in your next meal: ground thyme, curry powder, ground cinnamon, Garam Masala, rosemary, paprika.

Eat foods rich in b-vitamins - lentils, chile peppers, tempeh, beans (try kidney beans and black beans), tuna, nutritional yeast, brewer's yeast, and molasses. Don't forget those leafy green vegetables, broccoli, asparagus and avacado.

Balance your blood sugar – this is a critical part of combating fatigue and boosting your energy levels. Eat a low GL diet. Include protein with snacks to ensure a slower release of sugar into the bloodstream. Good protein sources are: tuna, avocado, hummus, cottage cheese, a boiled egg, nut butter, or a few nuts and seeds (almonds, walnuts, pumpkin seeds, sunflower seeds). Try these with oatcakes, rye bread, crudités, or a piece of fruit.

Support Adrenal function – stress drains the adrenals which can cause fatigue. Nourish the adrenals with B-vitamins, vitamin C (the best sources are bell peppers, broccoli and Brussel sprouts), and magnesium (pumpkin seeds, spinach, soybeans, salmon, sunflower seeds, halibut, baked beans, navy beans).

Insomnia – if you are not sleeping well at night, you will feel fatigued during the day. 7-8 hours per night is recommended. Common causes of insomnia are blood sugar imbalance and adrenal exhaustion, so addressing these may resolve the insomnia. For added support, ensure that you are getting enough magnesium (see sources above) and calcium (yogurt, sesame seeds, and spinach), which are relaxing. If you wake during the night, try eating foods high in tryptophan 1 hour before bed – an oat cake with cottage cheese is ideal. Also try some relaxing herbal teas before bed – chamomile, passionflower, hops, lavender, and valerian.

These are general tips for combatting fatigue. Each person is an individual - there is no cookie cutter method for boosting energy. To address your specific concerns, please contact Lyn at 087-2073414.