Fatigue - Recharge Your Energy Naturally

Fatigue creeping in? You’re not alone. Personally I have had the most adventurous summer and have been burning the candle at both ends. So I have just had a little reminder of what fatigue feels like for the first time in years.

Ongoing fatigue and exhaustion can leave you feeling drained, foggy, and unmotivated.

The good news? You don’t need to overhaul everything at once—just a few small tweaks can make a huge difference in how you feel. Let’s dive into some easy, doable ways to boost your energy and feel like yourself again.

To combat fatigue it is also important to get to the bottum of it all….

Common Causes of Fatigue

Many factors can contribute to low energy levels, including:

❌ Poor Sleep – Not enough quality sleep leads to sluggishness and brain fog.
❌ Too Much Screen Time – Blue light overstimulates your brain, making sleep harder.
❌ Chronic Stress – Work, finances, and family worries can burn out your adrenal glands.
❌ Poor Diet – Too much sugar, refined carbs, and processed foods cause energy crashes.
❌ Excess Caffeine – Can overstimulate your system and lead to insulin resistance.
❌ Dehydration – Cells need water to function properly—low hydration = low energy.
❌ Alcohol – Disrupts sleep and dehydrates your body.
❌ Lack of Exercise – Regular movement boosts circulation and energy production.
❌ Low Iron or Thyroid Function – Both play a key role in metabolism and energy.
❌ Illness & Infections – Your body works harder when fighting off infections.

❌ Deficiencies - lower end B vitamins, B12, Iron and vitamin D are common deficiencies we see alongside fatigue.

- a naturopath can help you assess optimal levels.

What you can do to get your energy back

Nourish, Don’t Deprive

Food is fuel, but not all fuel burns the same way. Instead of relying on quick fixes like caffeine and sugar (hello, energy crash!), try slow-burning, nutrient-dense options that keep you going all day long.

An anti-inflammatory, alkalising diet can boost energy and support overall health. Aim to fill half your plate with colourfull vegetables, leafy greens and liver-supporting veggies like broccoli, cauliflower, Brussels sprouts, cabbage, and collard greens. Include healthy cuts of meat and seafood. Minimise refined carbs, and sugar to reduce inflammation and promote balance and blood sugar regulation.

✨ Simple swaps for sustained energy:
✅ Wholegrain sourdough instead of white bread
✅ Berries instead of cookies
✅ Cauliflower rice over white rice & zoodles over noodles
✅ Natural nut butters; almond, cashew, brazil instead of jam

✅ Include Protien in each meal for blood sugar regulation

These small changes help stabilise blood sugar and keep your energy levels steady, not spiking and crashing.

Herbal Adaptogens: Your Secret Energy Boosters

🌿 Ashwagandha – Calms an overstimulated nervous system.
🌿 Rhodiola – Restores & sustains energy without caffeine crashes.
🌿 Siberian Ginseng – Anti-inflammatory & powerful energy booster.
🌿 Licorice Root – Supports adrenal function and stress resilience.
🌿 Oats (Avena Sativa) – Like a warm hug for your nervous system.
🌿 Passionflower & Ziziphus – Perfect if sleep is an issue.

💡 Pro Tip: A personalised herbal blend can make a huge difference—ask me about creating one just for you.

Move Your Body (Without Overdoing It)

I get it—when you’re exhausted, exercise sounds like the last thing you want to do. But gentle movement actually boosts energy by improving circulation and oxygen flow.

🏃‍♀️ Start small: A 5-minute stretch, a quick 10-15min morning walk, or some deep breathing can reset your system and increase vitality.

While fatigued swap out high-intensity workouts for restorative yoga or gentle Pilates during recovery phases to lower cortisol and support healing.

Sleep Smarter, Not Just Longer

Good sleep is everything when it comes to energy. If you’re tossing and turning, try these easy tweaks:

🌙 Switch off screens an hour before bed (bye, blue light!)
🛏 Make your bedroom a sleep haven—cool, dark, and clutter-free
☕ Cut back on caffeine after lunch to avoid restless nights
😮‍💨 Breathe your way to sleep: Inhale for 4, hold for 2, exhale for 6—this calms your nervous system fast.

One of my fave bedtime drinks is Tart Sour Cherry - which helps to support melatonin for sleep.

Magnesium: The Energy & Recovery Mineral

Magnesium is a game-changer for energy, stress relief, and sleep. The key? Choosing the right type.

💊 Magnesium Glycinate – Best for sleep & nervous system support.
💊 Magnesium Citrate – Helps digestion & muscle recovery.
💊 Magnesium Oxide – A great short-term cleanse (but don’t take on a workday!).

TIP: See my article here on Which MAgnesium should I Take?

Acupuncture: A System Reset for Your Energy

Acupuncture is like hitting the reset button on your body. Likened to a rebalancing your nervous system, supporting adrenal function, or resetting your sleep-wake cycle, acupuncture helps restore your natural flow of energy.

Ready to Feel Recharged? Let’s Make It Happen.

You don’t need more coffee or willpower—you just need the right tools and support. If you’re ready to start feeling like YOU again, book a consult with me at Love Thy Health. Together, we’ll create a simple, personalised plan to get your energy back—without the overwhelm.

Photo by Mel Elías on Unsplash

📩 Click here to book your session or text / call 0409027221

Sending gentle energy your way.

Chris x

Dr. Christine Carley is a naturopath and acupuncturist with over 20 years of experience supporting individuals on their journey to better health. She provides a diverse range of care, workshops, and Soul Journey retreats through Beautiful Humans Retreats, offering spaces for healing, spiritual growth, and holistic well-being.

Christine is passionate about helping clients navigate burnout, fatigue, sleep issues, pain, gut health, menopause, fertility, and IVF preparation. She has worked extensively with chronic and complex autoimmune conditions, collaborating with cardiologists, psychologists, and allied health professionals.

Taking a holistic, person-centered approach, Christine offers support online, in-person in West Footscray, near Yarraville and Seddon, and through transpersonal wellness retreats, guiding individuals toward balance, resilience, and lasting well-being.