By Ernesta Stripeikaite
Nutritional Therapist

Low energy/fatigue is one of the most common complaints people have.

There could be many underlying reasons, such as nutrient deficiencies (the common ones are iron, B vitamins and magnesium) or a more serious illness like Chronic Fatigue Syndrome (ME) or hypothyroidism. To rule any of these out, it is best to see your doctor or a qualified practitioner who could order appropriate tests for you.

Having ruled out any underlying imbalances, these simple tips can help you rebalance your body and naturally increase energy levels.

1. Sleep

Getting enough sleep seems obvious, but so many of us sleep less than we actually need! Make sure to get 7-9 hours every night and aim to get in bed by 10pm. Also, the quality of sleep is another important factor. Switch off the electronics two hours before bed or try the blue light blocking glasses if you have to work late. The blue light from the screens (and any artificial indoor light) stimulates your brain and affects the quality of sleep. You will produce more melatonin – the sleep hormone – if you start winding down a couple of hours before bed.

2. Balance Blood Sugar

Stable sugar level in the blood is one of the most important things for feeling energised throughout the day. Spikes in blood sugar result in crashes which can lead to cravings of unhealthy food and drinks.
The most important thing you can do for a stable blood sugar balance is to start your day with a nourishing breakfast, high in protein and fat and low in carbohydrates. Then make sure to have enough protein and fat with every meal and snack throughout the day, and you will see your energy levels go up and cravings lessen.

3. Exercise

Regular exercise is a great natural energy booster. It can be a vicious cycle when you are too tired to exercise, and then in turn miss out on the benefits. In that case it’s important to just get moving, even if it’s a slow walk. If you find a type of movement that you love, be it gym workouts, climbing, cycling, yoga or swimming, it won’t seem as exercise as you’ll be having fun and enjoying yourself.

4. Stress Management

Chronis stress usually is one of the main underlying causes of low energy. It taxes the body of vital energy nutrients, such as B vitamins and magnesium, affects the adrenal glands and can wreak havoc on your gut. If you cannot change some circumstances in your life, there is always one thing you can change – and it’s your attitude. Mindfulness meditation, deep belly breathing, yoga, walking in nature or catching up with friends are some of the tools that can help reduce stress.

5. Herbs

There are some wonderful herbs that can help boost energy levels if you have been run down. Coffee can be harsh on your adrenals and should be enjoyed in moderation. If you feel extremely tired, experience anxiety and low mood, it’s better to try these natural energy boosters: Siberian Ginseng, Red Ginseng, Rhodiola Rosea, Maca and Green Tea.