Here come the holidays. During this season, I hear a flood of complaints
about occasional fatigue from almost everyone I see. I approach fatigue as a battle
between the forces that rob us of energy and the tools we need to boost it.
Let’s start with the villains. Here are the main culprits health-wise
that rob us of energy resulting in fatigue. Stress, poor diet (with too much
sugar and alcohol), lack of sleep, and being sedentary. The energy heroes that
offset these are mindfulness, a wholesome diet, adequate sleep, and daily
exercise.
I put stress at the top of the
list, since we are talking about the holidays. This is not a happy season for
everyone. Some of us are dealing with loss and grief, or loneliness. Many of us
are dealing with too many things on our to-do lists and not enough time. Most
of us just don’t take the steps necessary to cope with everyday stressors. Dealing with stress means being aware of it
and giving ourselves time and space to relieve it. We have to remember to be kind to ourselves. Rest,
relaxation, mindfulness, a nourishing diet, and exercise are the best natural
stress relievers.
Next up of the energy villains is a poor diet. I define a poor diet as
one that is loaded with processed foods and too much added sugar. Alcohol is a
sugar, so it fits into this category. Don’t choose unhealthy foods. Don’t overdo
sugar, and don’t drink to excess. Instead, eat a mainly plant-based diet that
features lots of fruits and veggies, healthy proteins like lean meats and fish,
beans and legumes, nuts and whole grains, and healthy cooking oils like olive
oil.
Inadequate sleep is another energy robber. We need 7-8 hours
of restful sleep. Take care to practice good sleep hygiene, especially during
the holidays. Some habits that can improve our sleep
health: Be consistent. Our bedroom should be quiet, dark, relaxing, and at
a comfortable temperature. Remove electronic devices, such as TVs, computers,
and smart phones, from the bedroom. Avoid large meals, caffeine, and alcohol
before bedtime. And get some exercise.
Lack of exercise is another major cause of
fatigue. Some feel that because they're fatigued, they don't have the energy to exercise, but the opposite is true. If we're experiencing fatigue, we should exercise our way out of it 30 minutes a day, five days a week. A brisk walk is perfect but even a relaxed slow walk
is better than sitting for most of the wakeful hours. Get up and get moving to
build more energy.
Finally, there are some nutrients that I see
as energy superheroes. These are true blue occasional fatigue fighters, and we want them
in our nutritional arsenal. Ribose is available in 5 g packets, perfect for
stirring into a glass of water two or three times daily. Ribose is a sugar that
helps the cells create ATP, our energy fuel. Ribose is perfect for exercise recovery. MCTs are medium chain triglycerides and are used for quick energy. They are absorbed differently than other fats and offer an
alternate fuel for the brain when it feels foggy. Coenzyme Q10 is
another ingredient the body uses to form ATP, and its levels decline with age
and due to the use of some medications that deplete it. Magnesium belongs
on the energy superhero team. It's a spark plug that helps the body
activate hundreds of processes including better use of glucose as fuel for the
muscles and better production of ATP and brain chemicals that help fuel us and
help us feel more alert.
There are a good many natural approaches for
relieving occasional fatigue and building energy naturally. In this season and throughout
the year, better energy levels are possible if you take advantage of these tips.
