10 Ways To Nourish Your Fatigued Body
Are you coming home from work totally exhausted? Waking up more exhausted than the day before? We have all had that feeling where we think it is impossible to keep going; knowing that we need to go home, cook dinner, clean, get the kids ready for bed, oh and somewhere in-between have a life!
Is it just the way life is? Busy days, little sleep and no time for ourselves to relax? No! There needs to be balance and you truly can make a huge difference with good nutrition and easy tricks to get you there.
(Beyond Good Health Clinics) [image] of chronic fatigue
What are signs and symptoms of fatigue?
- Constant feeling of tiredness
- Shortness of breath or muscle weakness
- Lack of motivation
- Concentration and memory recall difficulties
(Wedro, 2015)
Why does your body feel so depleted?
Our bodies can be feeling exhausted for many various reasons, you may have a serious or chronic current health issue, a newborn baby or going through a really stressful time at the moment. Whatever it may be, good nutrition will always optimize health by nourishing and supporting the fundamental biochemical pathways that lead us to be the marvelous walking, talking, living, breathing organism we are!
These pathways require sufficient nutrient intake to ensure synthesis and balance of enzymes, proteins, hormones, neurons, cells, EVERYTHING! Without adequate intakes, you can be tipping over a domino and starting a destructive cascade of physiological events inside your body without even realizing. Every single thing in your body will be rebuilt by what you eat.
If you’re eating unhealthy foods, not getting enough exercise, sleep or relaxation your health will eventually mentally and physically suffer, acutely or chronically - period.
We have over 100 trillion cells working fiercely to keep us going, even more amazing you can times that number by 10 and you get the amount of live bacteria in the human body (Rettener, 2016) – pretty amazing right? You have to give them nourishment to thrive and do their jobs effectively – they will do everything in their power to make sure you, the host, can survive.
Watch this amazing video on immune cells in action –
(Healing, 2014)
Potential causes of fatigue:
- Prolonged sympathetic nervous system stimulation (stress and anxiety) subsequently causing insufficient absorption and digestion of food increasing malnutrition
- Excessive amounts of high carb and sugar foods
- Damage to GIT and dysbiosis of the microbiome
- Nutritional deficiencies including insufficient water intake
- Toxic build-up in your body (see article here on how to detoxify naturally)
- Insufficient sleep (recommended 6 – 8 hours)
- Side effects from medications
Here’s the exciting part! You can change your life for the better! Don’t let this overwhelm you, let it inspire you; let it take your breath away at just how wonderful, intricate and purely amazing your body is. Believe in yourself enough that you deserve to be healthy; you deserve to love your body and nourish it and feel good again!
Top 10 Ways To Boost Your Energy!
- I really am a huge advocate of this – try your best to cut out the processed foods. Anything that comes in a packet, stay clear. Aim to fill your fridge with a rainbow of local fresh fruit, veg, nuts and meats. Nature has us covered, every whole-food contains an array of nourishing vitamins and minerals that you need to thrive on, aiming to help all of those beautiful pathways work at optimum levels. Don’t have time to cook? Check out our AMAZING healthy meals here.
- Aim to eat foods high in your B-Vitamins; they all play an integral part in energy synthesis and metabolism. Great food sources include eggs, salmon, nuts, seeds, dark-leafy greens and organic well-sourced animal liver. (Whitney, 2014) If you are really struggling it might be beneficial to opt for a well-sourced B-vitamin complex.
- Increase your magnesium (Mg+) intake; most of us are deficient in Mg+. (Here’s a tester-poke out your tongue in a mirror, if it is shaking chances are you may be Mg+ deficient). Mg+ is Crucial for energy, heart, lung, and immune functionality along with being essential for synthesizing glucose, proteins, fats and structures. It is also vital for neural communication. High in seeds, grains and green-leafy veg.
- Antioxidants help detoxify harmful substances, repair and nourish your cells along with promoting damaged cell apoptosis (cell death). Great sources of antioxidants: fresh berries, green tea, turmeric, raw organic cacao and nuts. (Mercola, 2016)
- Choose complex carbohydrates and lower your sugars, this includes overindulging in fruits – aim for no more than 2 – 3 serves per day max. Complex carbs are sourced from whole fruits, whole grains, green and starchy vegetables e.g. sweet potato, pumpkin and beetroot. Eat them with a bit of protein and good fats to increase satiety and avoid a high spike in blood glucose.
- Cut back on stimulants; caffeine, alcohol, black teas and cigarettes. Over-stimulation of the nervous system can eventually cause our body to burn out. Try an alternative dandelion root coffee, mix it up with herbal teas and if you’re a huge coffee and chocolate person aim for a new goal each week to slowly reduce your intake.
- Ensure you are getting enough iron (Fe+) in your diet. Fe+ is essential for transporting oxygen around your body through your blood and absolutely vital for many catalyst enzymatic reactions. Nuts, green-leafy vegetables and red meat are all high in Fe+.
- Try our amazing PondWater Mix – I am officially in LOVE with this mix! It has all organic ingredients; chlorella, spirulina, wheat grass, aloe vera and spelt grass. Perfect for alkalizing the body, high in glutathione for repairing gut endothelial lining, rich in nutrients and a great 3 o’clock pick me up.
- Probiotic rich foods: Once you have started to take a more clean eating approach it’s time to look into probiotic-rich foods or even a supplement. These gut microbes play an integral role in our body and the immune system, it is absolutely essential we have the right bacteria. Try adding sauerkraut, kimchi, miso or low sugar Kombucha into your diet once daily.
- Sleep, rest and relaxation: yes, you know this one – we all do, just DO IT! Find a way to take 10 – 20 minutes each day to just be, ground yourself and appreciate your life. What’s the point of working so hard for it to ruin you? There’s no point. I love deep breathing in the car, shower or right now while I am typing. You are just too important to let stress control you. P.S. if you haven’t already, give meditation a go – it’s a win.
Coconut turmeric chicken with vegetable stir-fry – check it out here
References
Asif, M. (2014, February 21). The prevention and control the type-2 diabetes by changing lifestyle and dietary pattern. PubMed. doi:10.4103/2277-9531.127541
Beyond Good Health Clinics. (n.d.). [image] of chronic fatigue. Retrieved August 03, 2016, from https://www.google.com.au/search?q=fatigue&biw=1366&bih=667&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjCl4Cv8aTOAhUJFZQKHaAxCKAQ_AUICCgB#imgrc=eHYfnUSvUhJwVM%3A
Food Standards, Australian and New Zealand. (2010). Retrieved from NUTTAB: http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/Pages/default.aspx
Healing, S. C. (Director). (2014). Your Immune System under a microscope. [Motion Picture]. Retrieved August 03, 2016, from https://www.youtube.com/watch?v=RPIzIznmAO0
Mercola, D. (2016). The Ultimate Guide to Antioxidants. Retrieved August 3, 2016, from http://articles.mercola.com/antioxidants.aspx
Rettener, R. (2016, March 10). The Human Body: Anatomy, Facts & Functions. Live Science. Retrieved July 27, 2016, from http://www.livescience.com/37009-human-body.html
Wedro, B. M. (2015, March 02). Fatigue. Retrieved July 27, 2016, from http://www.medicinenet.com/fatigue/article.htm
Whitney, E. R.-S. (2014). Understanding Nutrition, Australian and New Zealand, 2nd Edition. South Melbourne, Victoria, Australia, 3205: CENGAGE Learning.
