5 causes of fatigue and what you can do now…
By Carolyn Revell, Naturopath
One of the most common problems people come to see me for help with is fatigue.
What I say to my clients is that although this may be a common problem, it certainly is not normal. Often people have just accepted that feeling below par is normal, and it’s just not!
Please listen to your body – if you have ongoing fatigue it is trying to tell you something!
1. Poor Sleep
Can’t fall asleep, can’t stay asleep or have poor quality sleep? This may be due to medical issues, so it is important you get investigated, particularly if sleep apnoea is suspected. Often it is the worries of the day cycling round and round that is the culprit of poor sleep!
2. Nutritional deficiencies
Rushing around, stressed out, too busy to eat? Eating on the run, so your digestive juices are not adequately secreted? You may be either eating unhealthy food, or not digesting properly or both. Common deficiencies that affect your energy are iron, B vitamins, zinc Magnesium and vitamin D.
3. Stress and the nervous system
Chronic stress can leave you stuck in ‘flight or fight mode’, otherwise known as the sympathetic nervous system (SNS). You need by switch to your ‘relax mode’ – parasympathetic nervous system (PNS).
4. Poor adrenal function
Your cortisol is produced by your adrenals. Your sleep and energy levels are affected if your cortisol levels are too high or too low.
5. Thyroid issues
An underactive thyroid is one of the most common issues I see in women with fatigue. They may even have been told their thyroid is ok when it’s not.
My top 5 tips to enhance your energy!
Switch off for solid sleep!
Switch off your mind and switch off your screens. Using your devices and TV two hours before bed lowers your sleep hormone melatonin. Even 10 minutes of meditation before bed will calm the mind.
Feed your energy
Drop the junk! Focus on improving just one meal each day to start with. This doesn’t feel as overwhelming as changing your whole diet in one go!
Breathe yourself into calm
Simple deep breathing helps you get out of “flight or fight” mode. Yes it is that simple! Simply lengthening your exhalation activates the “relax mode”, the PNS. Yoga and tai chi are also great practices for restorative breathing. Here’s a great video on 4-7-8 breathing.
Cut the caffeine
Caffeine increases cortisol and adrenaline. Avoid caffeine if you’re tired, especially if you suffer from anxiety. If you must have a coffee, get a decaf that’s water filtered. Try dandelion root or green tea which contains less caffeine as well as calming theanine.
Test your thyroid
If you gain weight easily, are consistently tired, have dry skin, dry hair or are sensitive to the cold, then get your thyroid checked. Many women are told their thyroid is fine when it’s not. When I do in depth analysis, many women actually have an under-active thyroid.
So how is your fatigue?
Do you suffer poor sleep and low energy levels? Maybe you’re stuck in “flight or fight” mode.
For an in-depth investigation and resolution to your fatigue, call Carolyn now. She is offering a complimentary 15 minute phone assessment – just mention this article.
Maybe it’s time to get back to optimal energy now!
Call now to arrange your assessment 8560 2200