As a collective human race, we’re
experiencing unparalleled levels of fatigue, but why? Simply put, our bodies
are trying to function in a world they just weren’t designed to live in.
A far cry from the simpler
hunter-gatherer world our genes evolved in, each day we are exposed to an
increasing amount of stressors, such as:
- The psychological impact associated with finances, relationships,
work or health issues;
- Processed foods;
- Being overfed and undernourished;
- Poor sleep quality and/or reduced quantity;
- Electromagnetic field (EMF) exposure emitted from smartphones,
TV’s, Wi-Fi etc. and excessive use of these digital devices;
- Environmental toxins through air pollution, plastics and synthetic
home/personal care products;
- Sluggish liver, kidneys and bowels;
- Adrenal and/or thyroid issues;
- A dysregulated body clock due to prolonged artificial light
exposure; and
- Prolonged periods of sitting.
As the body can’t
differentiate between psychological and physical triggers, these factors
cumulatively activate the stress response, increasing the demand and strain on
the body’s energy reserves. Unsurprisingly, this is making us tired.
One primary reason for this
stress-induced fatigue is that nutritionally, the demand for energy is greater
than what is being supplied by what would be considered a balanced diet. This
nutritional deficit is akin to speeding down the highway with 100 places to be,
whilst unknowingly having the handbrake on the whole way. You’ll reach your
destinations, but it’s going to take a lot more effort! In order to get
everything done, it’s clear you’re going to need to pull over, take off the
handbrake, and continue your journey with more ease. The handbrakes can be in the food you eat,
the lack of nutrition you are having, the sluggishness in your liver, kidneys,
bowels, adrenal and/or thyroid or in your mitochondria itself.
Mitochondria
Matter Too!
Having a nutrient intake that doesn’t meet your energy
demands impacts your entire body. Within each of your cells, there are clever
components called organelles, the microscopic contents that carry out your
cells functions. One of these organelles is the mitochondria, which look
after energy production, and work tirelessly to provide your cells with a
constant fuel supply.
However, these mitochondria are extremely sensitive to
psychological and physical stressors, which as we have already discussed, place
a burden on our energy requirements. The nutritional depletion and cellular
damage that can occur from stress therefore overly tax our mitochondria,
comprising their function. The result, poor mitochondrial function, then leads
to a reduction in overall energy supply and the presentation of fatigue.
So, in the midst of modern day stress, how do we meet
these increased energy demands and kick fatigue to the curb?
Luckily there are several key nutrients that help support and protect
your mitochondria against the brunt of daily stressors, which include:
Coenzyme Q10
(CoQ10):
- A vital
nutrient used by your mitochondria to produce energy, with research
showing low CoQ10 stores are linked with increased susceptibility to
fatigue states and chronic disease.
- In addition
to fatigue, stress is another cause of oxidative stress and inflammation
in the body. CoQ10 carry’s strong antioxidant actions, helping to protect
your mitochondria, and overall body, from the cellular damage that can
occur from stress.
Magnesium:
- This
essential mineral is needed by your body to help convert the food you eat
into energy.
- Also, a
magnesium deficiency makes you more susceptible to stress, whilst stress
depletes your magnesium levels – resulting in a vicious cycle.
B Vitamins:
- B vitamins
are required by the mitochondria to create molecules of energy, but can
become depleted in states of stress. B vitamins also work to blunt the
impact of stress on your body, and modulate the production of stress
hormones (e.g. cortisol). A good
place to get adequate B vitamins is from nutritional yeast, or if you do
not methylate well, use methylated B vitamins.
Other
reasons you might be feeling tired, and how you can fix it
When you’re always tired, everything in life takes more effort, which
can eventually keep you from doing the things you love. Often, it can be
difficult to pin down the exact cause of your tiredness, because so many
factors can affect your energy. To help, here is a list of common causes of
fatigue, with practical solutions to re-energise you.
Poor sleep
In order to rest and recharge, your body needs seven to eight hours of
uninterrupted sleep. If you are struggling to get to sleep, or stay asleep,
audit your bedtime routine. Are you engaging in stimulating activities before
bed, such as heavy exercise, or working on your laptop? Do you consume caffeine
(e.g. tea, coffee, cola or chocolate) too close to bedtime? If, despite having
healthy habits, you are still not sleeping well, there are effective, natural
options to help.
Dehydration
Fatigue is a common symptom of dehydration, which can be caused by
simply not drinking enough water ( you should aim to achieve 30ml/kg per day),
fluid loss (from exercise or hot weather) or a combination of the two. One way
to tell if you are dehydrated is by the colour of your urine; if it is darker
than a just-ripe banana, you are probably dehydrated. Drink two or three
glasses of water immediately, and make sure you stay hydrated throughout the
day. Potassium is an important mineral
to help our body stay hydrated.
Stress
Chronic stress, due to unstable finances, relationships, work or health
issues, can also take its toll on your energy levels. By triggering the hormone
adrenaline, stress can leave you feeling overstimulated, and eventually wipe
you out. Improving your stress
management through meditation, exercise or speaking to a counsellor, may increase
your energy. Magnesium, which is vital for energy production, is also depleted
by stress, so making sure you get enough of this important mineral can help
improve your energy levels.
Viral infection
When fighting an infection, your body forces you to prioritise rest by
making you feel tired. However, fatigue can persist for weeks or months
following certain infections, hampering your return to full health. If you
haven’t bounced back from a recent illness, immune-boosting herbal medicines
including astragalus and medical mushrooms (such as reishi, shiitake and
coriolus), alongside nutrients such as zinc and vitamin C can make a massive
difference to your energy, putting pesky post-viral fatigue to rest!
Mould exposure
Exposure to mould from water-damaged or damp buildings can trigger your
immune system and cause fatigue in a similar way to viruses. If you have
noticed water damage in your home, consult with a qualified natural healthcare
practitioner to get on top of mould-related illness by supporting your immune
system.
Low iron levels
If you follow a strict vegetarian or vegan diet, have a history of poor
absorption (for example, due to a digestive condition), or experience heavy
periods, you may have an iron deficiency, which has been associated with
fatigue. If this sounds like
you, a visit to your GP for a blood test is highly recommended to assess your
iron status.
Mental health issues
The topic of mental health is important to understand, as individuals
experiencing depression may not immediately recognise symptoms such as fatigue,
poor appetite, constant frustration, and profound feelings of indifference as
part of a mental health diagnosis. If these symptoms sound familiar to you or a
family member, seeking support and reaching out to qualified healthcare
Practitioners is the first step in addressing mental health issues. Eventually,
managing mental wellbeing can help resolve symptoms such as fatigue, and support
overall health and wellbeing.
Low blood sugar
Eating balanced meals can help to stabilise blood sugar levels by
providing a steady flow of nutritional resources that the body can convert into
energy. This means starting the day with a balanced breakfast, like a plant
based protein smoothie, followed by protein-rich wholefood snacks (such as
boiled eggs and nuts) as the day goes on.
Getting these nutrients in your diet can be tricky, but consuming a
variety of whole foods including fish, wholegrains, nuts, seeds and dark green,
leafy vegetables can help to boost your intake. In the meantime, addressing
nutrient deficiency with a supplement may improve your energy. It is important
to keep in mind that the quality and effectiveness of supplements can vary, so
seek the advice of a qualified health Practitioner who can help choose the right combination for you.
