Why am I fatigued?
This can be due to underlying issues, environmental, stress, or other causes. The trick to getting to the bottom of being fatigued is really looking into what could be the cause. I have listed a few things that can be the cause and some ways to help over come them.
Some important and Natural ways to help battle fatigue:
Blood Sugar Regulation:
First things first we need to check our nutrition. Nutrition can help or harm you its what can impact every system in the body. We will start to feel the fatigue the more we fuel ourselves with the things that cause a spike in blood glucose and insulin and that quickly drops it as well. Blood sugar regulation is so crucial due to its wreaking havoc on energy levels because of these spikes and dips. We need to be sure we are fueling our bodies at each meal with macronutrients and nutrients that will help to slow this down. These are your healthy fats, proteins, and fibers. Focusing more on starting with a healthy source of protein, then adding in a healthy fat, and finally filling our plate with fiber filled veggies!
Proteins: lean meats like chicken, turkey, fish, and beef, eggs, unsweetened greek yogurt, footage cheese, protein powders.
Healthy Fats: nuts, seeds, nut butters, olive oil, coconut oil, ghee, algae oil, avocado oil, sesame oil, almond oil, walnut oil, and avocado.
Fiber: flaxseed ( ground), chia seed, non starchy veggies, coconut flour, etc.
As simple as it sounds we need to be sure we are staying hydrated! If we are dehydrated we will feel fatigued. As you’re reading this don’t just rush to guzzle down a gallon of water most of it will be expelled through urine a few minutes later. Be sure you are hydrating yourself throughout your day by drinking and sipping your water with meals and in between. You could also add a pinch of salt especially after a hard workout to be sure you are absorbing the water better within the cells. This trick is why you see gatorade and powerade has some sodium due to its ability to draw water into the cells.
Be sure to have your blood checked for any deficiencies that you may have like ; vitamin B’s, vitamin D, or Iron. If you are you may need to find a supplement or find food choices that will raise your levels. One of the most common is vitamin D due to the fact that the best source is from the sun on our skin and a lot of us work inside and don’t get enough exposure.
Are you sleeping enough?
Plain and simple are you tired because you just don’t get enough sleep? Some ways to be sure you are getting enough shut eye are: find a better nightly routine, exercise,and turning off distractions at night.
Nightly Routine: challenge yourself to set a reminder at a certain time to get yourself ready for bed like brushing your teeth, washing your face, and getting comfortable. Find a consistent time to do this every night to constantly be on the same schedule.
Exercise: Its been shown those that exercise at least 30 min daily can sleep more soundly at night time.
Turn off distractions: yes this means put down your phone and stop the nightly scrolling, set a sleep timer on your tv for a certain time you should be closing your eyes.
Easy supplements: Reishi mushroom is a great calming supplement that can help anyone get more sound sleep without the hungover feeling the next day. I like the reishi elixir by https://us.foursigmatic.com
Putting all of these into play will give you better results in a few weeks of keeping a consistent routine. Be good to your body and treat yourself with some you time each week to keep stress levels at bay.