About Fatigue & Some Fundamentals to Help You Feel better
– From Naturopath Christine Carley at Point Cook Health Centre & Western Health Collective
We can all become rundown from everyday stress, life demands and heavy schedules. However long-term effects of stress hormones being released from the adrenal gland can lead to exhaustion, sometimes described as ‘adrenal fatigue’ and long-term can become chronic, leading to inflammation and pain within the body.
Fatigue is one of the most common health issues I see in daily practice. From a naturopathic treatment perspective taking the time to thoroughly investigate likely and most probable causes is an imperative part of practice. Some people go to their doctor, have extensive diagnostic testing, including blood and thyroid testing only to be told there is no clinical evidence to indicate a cause. Although there is not always an identifiable condition, there may be a sub-clinical condition or dysfunction. This is why naturopaths allocate time to ask many questions, with the intention to help identify the functional state of your body and treat appropriately.
5 Fundamentals to Fight Fatigue
1. Ensuring enough sleep every night.
2. Filtered water throughout the day. – approx. 2 liters.
3. Avoid too many stimulants such as caffeine, foods high in sugar, and alcohol.
4. Exercise & fresh air even for a short period of time, everyday.
5. Manage your stress and learn effective ways to relax after a good day’s work.
Foods to help fight fatigue
A diet rich in vegetables, fruit, legumes and whole grains full of antioxidants and specific nutrients are important for adrenal health. Include foods rich in C and B vitamins, magnesium and zinc. Including good quality protein in each meal to help support blood sugar throughout the day is essential. Oh and WATER…2 litres. Filtered!! …Apologies for shouting J
1. Protein & iron, legumes, fish, dairy & lean meat. Amino acids from protein increase levels of neurotransmitters boosting mood and ensuring healthy blood sugar levels. Iron is essential for getting oxygen to into your cells! Yikes! You need this. - Include a small portion in each meal throughout the day for sustained energy.
2. Complex carbohydrates, whole grains, fruit & vegetables. The body’s primary energy source. Choose low GI such as brown rice for a steady energy source.
3. Hello Vitamin C. eg. Citrus fruit, kiwi, capsicum & broccoli are high in Vitamin C. – “thank you, Vitamin C … for helping me absorb iron and other essential nutrients in my food.”
4. Magnesium: Pumpkin seeds, spinach & green leafys. Only required for every step of the conversion from food to energy. Relaxes muscles and aids sleep …essential for recharging.
5. WATER! Did I Say “Clean Filtered Water!” Approx. 2 litres daily. (oh yes I already said that)
Sometimes a little (or a big) dietary tweak can really make a big difference in combating fatigue. For some people supplementation is necessary for a short period. Through dietary and lifestyle assessment a naturopath may be able to identify specific nutrient deficiencies and address fatigue this way. Functional diagnostic analysis testing may also be valuable especially if preliminary testing has come up within the 'normal' ranges.
Speak to your naturopath about functional diagnostic testing and see if this may be something you could benefit from.
See you soon and Be Well!
Naturopath – BHlthSc (Nat), NHAA.
This article provides general information and is not intended to constitute advice. All care is taken to ensure information is accurate and relevant. Please see your practitioner for health treatments and advice.