Are you starting to feel that the energy and enthusiasm that you had at the beginning of the year is starting to fade? You’re not alone. Feeling fatigued at this time of year is very common thanks to the change in season and the effects of an energetic start to the year with little down time.
Lorna Jane’s Move Nourish Believe Team spoke with celebrity Nutritionist Zoe Bingley-Pullin to get her tips on fighting fatigue.
It is important to reduce your intake of stimulants. While in small amounts can be very beneficial for mood, alertness, concentration and boosting energy levels, it puts the body into the ‘fight or flight mode’. This can begin to deplete the central nervous system as well as our levels of magnesium and calcium and impact our ability to absorb iron. Switch out the caffeinated beverage for a more nourishing option that will help support your nervous system, like herbal tea or a fruit and vegetable juice.
Choosing the right snacks will help stabilise your energy and appetite (so you don’t get hangry). Make sure that your snacks (and breakfast) include protein to keep your energy levels up. Simple options include; eggs, yoghurt, cottage cheese, tofu or adding some hemp seeds to your smoothie or granola.
Stress is usually a large contributor to fatigue (both mental and physical) so it’s important to support your nervous system. An important mineral in this respect is magnesium because magnesium plays a key role in the functioning of the nervous system. And typically, unfortunately, can cause increased elimination of magnesium from the body which inhibits our ability to deal with stress. If you have gone through a period of stress or live life in the fast lane generally, make sure your diet includes a wide variety of magnesium rich foods such as green leafy vegetables, avocado, nuts and seeds, broccoli, asparagus and legumes.
Carbs have been suffering a bad wrap over the past few years. But they’re a necessary part of our daily diet especially if exercising. The brain is a very energy hungry organ and requires a constant supply of energy. Carbs are needed at each meal to fuel this supply; otherwise we are left lacking concentration. Additionally, carbs are a great supply of B-vitamins, which are involved in the metabolism of carbohydrates and fats and help energy production in the body.
We can’t say it enough – hydrate! Adequate Hydration is critical to maintain energy levels and overall wellbeing. We recommend getting a large, refillable water bottle so you always have water on hand and so you can monitor how much you’re drinking to ensure that you’re having enough (at least 2 litres per day).
A sluggish thyroid can wreak havoc on energy levels and overall vitality. To help support the optimal functioning of your thyroid gland it’s important to make sure you are eating enough foods rich in iron, zinc, iodine and selenium, all of which are needed by the thyroid to convert inactive thyroid hormone into active, the form used by the body. Food sources include:
When you follow these key tips and eat to nourish your body with what it needs, you’ll be full of beans and bouncing with energy in no time!
This article was originally posted on Lorna Jane’s Move Nourish Believe.
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