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 Welcome back to the Wellness Zone for this Spring edition! It is fantastic to see the weather warming up a little and encouraging us to venture outside. I am certainly feeling a little sluggish after winter and keen to back exercising outside again.
How about you - do you bounce out of bed every morning ready to live a vital day? Or has this been replaced with the need for a really good sleep in? For many of us loss of energy is something that gradually happens over time until one day we don't notice the difference and the reduction in energy becomes our ‘normal'. This is becoming the case for many women and fatigue is one of the most common symptoms I see as a Natural Healthcare Practitioner, in fact some are
calling fatigue the symptom of the 21st century! What causes fatigue? Fatigue or lack of energy can be caused by many conditions and influenced by many factors and if you have been suffering from low energy throughout the day for some time then you should see your doctor for a check up to rule out any obvious or more serious medical problems. Fatigue due to lack of sleep is also a separate issue and we will address that another time. Nutritional factors that may contribute to or be the underlying cause of fatigue are:
- low iron or low ferritin (iron stores)
- low B12
- low magnesium
- low zinc
- low enzyme CoQ10
- low omega 3
These nutrients all play a role in our ‘cellular health', for example omega-3 is essential for maintaining healthy cell membranes. CoQ10 protects the energy producing mitochondria in the cells. Magnesium, zinc and iron are vital to many energy producing pathways that occur in our cells. Studies confirm that up to 75% of women are deficient in magnesium leading to fatigue, chocolate cravings, headaches, muscle tension or cramping, emotional instability and sleeping problems. Long term deficiencies of any one of these nutrients can make a big difference to energy levels over time. Other causes or contributors to fatigue: - Emotional stress - fatigue can be one of the signs that stress is having a negative physiological effect on our physical or mental health especially if the ‘stress' has been occurring for sometime. If you are having trouble coping, are feeling overwhelmed or are up and down emotionally it may be time to get some help and support from your healthcare practitioner. Herbs and nutrients can help resolve symptoms and correct the underlying imbalances.
- Digestive problems - these can reduce the absorption of key energy producing nutrients or the elimination of energy zapping toxins. Don't put up with symptoms such as gas, wind, bloating, indigestion, constipation etc.
- Hormonal imbalances - if hormones are out of balance then fatigue can be more prevalent at different times of your cycle.
- Low thyroid function - often under diagnosed by blood tests but clinical symptoms include fatigue, weight gain, tendency towards constipation, dry skin, hair loss and depression.
- Inflammatory conditions such as arthritis.
- Blood sugar problems.
- Muscle pain or injury.
- Exposure to chemicals or environmental toxins.
- Physical stress through exercise or work
- An unbalanced diet.
Getting back to good lifestyle habits and healthy living will help take the load off our energy producing pathways that may be working over time. Spring is a great time to get back to basics. Try the following to help improve your energy production: - Get adequate and consistent amounts of sleep each night
- Eat a healthy diet with lots of fruits and vegetables
- Drink plenty of water
- Get back into some regular exercise or movement - try the 10,000 steps a day!
- Try a new way to relax - mediation, tai chi, yoga, boxing!
- Avoid too many stimulants such as coffee, alcohol, energy drinks and high sugar foods
Low energy and fatigue can definitely affect the quality of a busy woman's life so take action now and get your energy back!
Yours in Wellness Simone Morley
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