By The Green Parent
12th August 2020
As debilitating as it may feel (especially if you have a family to look after), there are things which can help. Diet and lifestyle choices can play a massive role. A number of factors can impact energy levels including sugar, a nutrient depleted diet, alcohol and lack of movement. Certain vitamin deficiencies, poor quality sleep and lack of exercise can also contribute to the problem.
Here are some tips to help tackle tiredness, lack of energy and brain fog.
Baby step fitness:
The key is to simply stay active throughout the day- when you are suffering from chronic fatigue, the idea of a 5 mile run is just not a reasonable expectation. Go easy on yourself. Walk around the block, do a yoga video, or run up and down the stairs a few times. One mother I know swears by jumping jacks when she has a spare moment. Little and often is far more manageable and effective than grand fitness plans.
Improve your diet:
The easiest and best thing you can do to start off with, is to reduce your intake of sugar and refined white carbs (which turn to sugar in the body). Sorry to say, but alcohol also turns to sugar and seriously reduces your energy levels so cutting back or eliminating alcohol will make a colossal difference. Of course, eating more fruits and vegetables is a given. Key foods which are shown to help improve energy are bananas, fatty fish, brown rice, eggs, apples, oatmeal, hummus, lentils and avocados.
Try nutritional supplements:
Nutritionist Susan Alexander suggests trying bee pollen, which has a wide range of health enhancing plant metabolites,known for yielding energy. Bee pollen is also the only substance known to contain the full spectrum of vitamins, minerals and amino acids. Spirulina, Ginseng and Matcha Green Tea, have also shown positive effects on energy levels and clarity. The combination of the l-theanine in the matcha, with the caffeine improve attention, but without the jitters of caffeine due to l-theanine’s relaxing effect, Susan reports. Vitamin B6 and B12 are also known for their energy yielding properties, and B12 is also essential for brain function. Another great nutrient is rosemary- scientists have found that it improves memory and cognition. Finally, vitamin C can be beneficial. Acerola cherry is one of the most potent sources. Vitamin C helps ensure the adrenals are also nourished according to Susan, providing even more energy! All of these ingredients can be found in the supplement Bee Energised energy & focus support.
Unplug & reboot:
Having more people around along with the noise, the negotiating, the arguments and the activity that goes along with that can be draining and can not only make you feel tired, but the stress of it all can impact sleep as well. To unwind, try meditation, getting out in nature during the day if possible, and reading - studies show even 10 minutes of reading something you enjoy can reduce anxiety & cortisol levels (the stress hormone) by up to 68%. Encourage your family to read more as well. Why not try a practice a head teacher once told me about- DEAR FAMILY. The family convenes in one room to ‘drop everything and read’, even if it’s 15 minutes. It’s a wonderful regular ritual to build into each week. Finally, taking an Epsom Salt bath (rich in magnesium) before bed has been shown to help you relax and to ease jangled nerves to help ensure you get a restful sleep, which is crucial to building back up your energy stores.
