Keeping your Energy Levels Naturally

Our energy stores can easily be depleted with the hectic lifestyles we lead. That general feeling of tiredness and finding hard to even get out of bed and face the day ahead is more common than we think! With time, we can also become ‘chronically fatigued’ and this in turn can lead to health complications we would all want to avoid. Supporting the body as a whole is our motto so here are our top suggestions to help you keep up your energy levels.

• Rest and recover

Working less hours and going on holiday is not always feasible of course! But you need to make time for yourselves a few evenings a week and on the weekend. Switch off from electronics at night and do things you enjoy to relax- a bath with essential oils, practise yoga at home, or read that book you have been meaning to. Shift work can also really upset your body’s rhythm and if it is doing your more harm, then reconsider the role. Create time to rest and recover from the energy depletion accumulated over the time. Recovery from chronic fatigue can be very slow and patience is required here. Two key body systems we must support are our adrenal glands (which produce cortisol) and our nervous system.

• Switch to gentle exercises

Practising ‘calmer exercises’ such as walking, swimming, pilates or yoga, help to put the nervous system in a more relaxed mode – the parasympathetic mode. The new trend is often to try vigorous exercise classes, that keep our adrenaline going. Of course it may make us feel great since exercise helps us to naturally release ‘endorphins’(feel good hormones). However these do over-stimulate the adrenal glands which can make fatigue worst especially when going through a stressful time.

• Vitamin C. 

Vitamin C is a water soluble nutrient that constantly needs to be replenished by the body. It is vital for the manufacture of adrenal hormones (the hormones that help us cope with the daily stresses of life). Although fruits and vegetables are incredible sources of Vitamin C, we seem to forget that oranges do not actually provide the best source. Better sources will include peppers, kale, broccoli, watercress, red cabbage, Brussel sprouts. Alternatively you can top up your levels with a supplement.

• Maintain your blood sugar levels

Make sure to eat at regular hours and to fit in some wholegrains such as brown rice, oats or buckwheat pasta with a portion of protein (animal or plant based), a good intake of greens and healthy fats. Avoiding blood sugar spikes and lows is important as they are triggered by cortisol ( our stress hormone). It can put us in a vicious cycle of having cravings and indulging in sugary and high carbohydrate containing meals. This in turns causes more stress on the body and adrenal glands.

• B vitamins

B vitamins nourish the nervous system and particular ones like vitamins B2 (Riboflavin), B3 (Niacin), B9 (Folate) and B12 help for recovery from fatigue and tiredness while Vitamins B2, B3, B5 (Pantothenic acid) B7 (Biotin) support energy production. Vitamin B5 is particularly nourishing for our adrenal glands. Good food sources include lentils and beans, eggs, wholegrains, a variety of vegetables as well as some meat and fish ( aim for good quality sources organic, grass fed and/or sustainably caught fish)

• Alternatively top up with a supplement
  
  

• Lifestyle suggestions

Meditation, acupuncture,  and other calming therapies have had a lot of good results.

• Engage with your environment

Start by limiting exposure to toxins where possible, by changing your skincare, cleaning products, filtering your water, going organic if the budget permits, amongst other suggestions. These all can further deplete our energy levels by active on our energy producing cell, the mitochondria.

If the above do not help to start with, think about booking in an appointment at your GP to check your hormonal balance, Vitamin D and Iron levels. A nutritionist can help further guide you, food intolerances or sensitivities can also drain us of energy or simply to help put you back on track to nourish your body and mind.

Ener-C - https://www.kijaniliving.com/brands/ener-c.html

Garden of Life Vitamin B Complex -  https://www.kijaniliving.com/mykind-organic-vitamin-b-complex.html