Are you tired or exhausted ALL - THE - TIME even if you get plenty of sleep?
Is it a struggle to get going every morning?
Are you relying on caffeine and sugar to get your through the day?
You are not alone!
Here’s the top 3 causes of fatigue I see in clinic and some steps you can take to improve your energy.
ANXIETY AND STRESS
Some stress and cortisol is healthy but ongoing daily relentless stress will eventually wear you out and your energy will flat line. Anxiety is also a common factor in fatigue, as constantly feeling anxious is a type of stress on your body.
Cortisol increases in acute stress but is not designed to constantly be high, and eventually you will reach your tipping point where your body and adrenal glands just can’t keep up with demand.
This is when you will struggle to produce much cortisol at all and you will feel exhausted ALL THE TIME. Cortisol is meant to be high in the morning and lowers over the day however when you reach this exhaustion stage your cortisol will be low all day - giving you none of the energetic effects of cortisol.
Many women today are constantly trying to do more and push harder without taking time to rest and recharge our bodies.
Your body needs regular recharging for optimal function - just like your phone battery.
As women we can feel guilty taking time for ourselves but it’s so vital to our health and energy that we make this happen.
LOW THYROID FUNCTION
Even if you have been told your thyroid is fine you could still have an under-functioning thyroid. This can contribute to fatigue, low mood, weight gain, brain fog and hair loss.
Make sure your three thyroid hormones (TSH, T4, T3) have been assessed for IDEAL levels by a qualified Naturopath. Due to Medicare restrictions your GP will usually only test TSH - but this alone cannot give you a clear indicator of thyroid function. If you have a family history of thyroid issues and/or have been under ongoing stress your risk of thyroid issues will be increased.
NUTRITIONAL DEFICIENCIES
The most common nutritional deficiencies that contribute to fatigue include iron, B12, magnesium and vitamin D.
Even if you eat well and eat animal foods you may still be low in iron or B12 especially if you have digestive issues which reduces your ability to absorb these nutrients. Gluten intolerance can also be a contributing factor to chronic low iron levels. Imbalances in gut bacteria can also contribute to reduced production of B12.
During stressful times your body has an increased demand for magnesium and so over time this can also become depleted - as well as our soils and food containing less magnesium content than in the past. Magnesium is also required for optimal Vitamin D and so many Australians are low in this important vitamin/hormone which contributes to energy and mood.
STEPS TO IMPROVE YOUR ENERGY
Optimise sleep by practicing good sleep hygiene and sticking to a regular sleep routine. Taking a good quality magnesium supplement at night can improve sleep quality and also reduce headaches, muscle tension or cramps.
If your fatigue is caused from ongoing anxiety, there are many natural treatments that can help such as Magnesium and Herbal Supplements.
Work on optimising your nutrition for sustained energy throughout the day. Taking an activated B complex can help top up B vitamin levels for energy.
Take time out everyday to rest and recharge your body and adrenal glands. Even if you start with 10 minutes per day while you enjoy a cup of herbal tea. Practice not feeling guilty while you do this and prioritise this time for yourself by booking it into your calendar like you would other important events.
Work on boundaries, thoughts and beliefs that contribute to your experience of stress and anxiety - become aware of the everyday things that make you feel stressed.
Focus on some deep breathing - this simple technique helps to reduce cortisol, anxiety and the stress response immediately. It can be good to practice first thing in the morning, before going to bed or whenever you notice yourself feeling stressed throughout the day.
Get a second opinion or have your blood test results assessed by a qualified Naturopath to insure your levels are IDEAL and OPTIMAL for great energy, not just ‘in the range’ which is quite broad.
If you find this information helpful please share with other women you know who are struggling with fatigue.
You can learn more about easing anxiety in my Calming Anxiety Ebook.
If you’d like to work with me, you can find out more HERE
Or Sign up for my Freebie - 5 Tips To Ease Anxiety.