Fatigue is the most commonly reported symptom in conventional and alternative medicine.
It can be temporary or prolonged, at certain times of the day or at any time. Some remedy it by taking stimulants such as coffee, while others do their best to combat the lack of energy. But there are healthy and effective ways to counteract fatigue.
Here are 5 ways to regain energy when it's lacking.
To restore energy: B vitamins
This group of vitamins is necessary for the creation of energy within our cells. Adequate consumption of each of the B vitamins is essential for the energy production system to function optimally. A deficiency in any of the B vitamins vitamins can limit energy production.
In addition to taking a B vitamin complex, vitamin B12 can be added to boost mental and physical performance. 1
To restore energy: Vitamin C
Clinical studies have demonstrated a link between daily supplementation with vitamin C and a significant reduction in fatigue. 2
Although vitamin C is present in fruit and vegetables, it is difficult to obtain an optimal intake that promotes good energy levels through the diet, as it is a highly unstable nutrient. Cooking and storage destroy most of it. What's more, exposure to stress rapidly uses up vitamin C available in the body. For these reasons, supplementation is indicated. 3
For renewed energy: Greens+ Extra Energy
A blend of Greens+ Extra Energy is a healthy, natural solution to fatigue, offering support for mental and physical energy.
The synergistic blend includes superfoods, mood regulators, adaptogenic herbs, hormone stabilizers and a small dose of caffeine derived directly from the kola berry.
Thanks to this synergy, Greens+ Extra Energy synergy improves overall well-being, relieves fatigue and enhances alertness.
Find out more about Greens+ Extra Energy here.
Energy boost: L-tyrosine
The l-tyrosine is an amino acid (component of protein) that fuels all our natural energizers: dopamine, norepinephrine and adrenalin. In sufficient quantities, these natural stimulants (known as catecholamines) create a state of alertness and drive. In insufficient quantities, the reactions of the body and mind are rather flattened. 4
Mental and physical fatigue, lack of concentration, difficulty in exercising, lack of enthusiasm, incessant need for sleep and reliance on caffeine to counteract fatigue are all signs that indicate the need to supplement with l-tyrosine. 4
To regain energy: Medicinal plants
Certain plants have toning and/or stimulating properties that can help counter fatigue. As their name suggests, toning plants (adaptogens) aim to tone the body by stimulating and fortifying all the body's forces. Such is the case with stinging nettlestinging nettle ginsengand maca and oats. Stimulating plants, on the other hand, stimulate and support the body's mental and physical spheres. These include peppermint, cinnamon, rosemary and tea leaves.
Note: These natural health products should be used in conjunction with a healthy lifestyle, good sleep habits, healthy eating habits and a quality multivitamin.
Regain your energy: Further information
It's not always easy to identify the cause of fatigue. More often than not, it's a combination of factors. In addition to taking natural health products to address fatigue, here are a few avenues to investigate.
Sleep
Going to bed and getting up at the same time every day, avoiding exposure to screens in the late evening, and avoiding caffeine, alcohol or cannabis at the end of the day are good habits to establish. Natural health products that promote restful sleep can be incorporated, including passionflowerand valerianand magnesium and 5-HTP.
Hydration
Hydration helps avoid fatigue. An adult of average weight and height needs 2 liters of water a day, and even more if he or she exercises, is exposed to extreme heat, takes diuretics or eats a diet rich in sodium.
Balanced meals
It's best to avoid large portions and prioritize a stable food intake throughout the day, including sources of protein and healthy fats at every meal and snack. Avoiding refined sugar helps stabilize blood sugar levels and energy. 3
Avoid nutritional deficiencies
Certain nutritional deficiencies can cause fatigue, particularly deficiencies in iron, B12, folic acid, iodine, potassium and magnesium. Women, adolescents, the elderly and people on restrictive diets (including veganism) are at risk of nutritional deficiencies. 3
Hormonal health
Hormonal imbalances such as menstrual disorders, menopause, low testosterone and hypothyroidism can contribute to fatigue. It is advisable to address hormonal imbalances by consulting a competent health practitioner. 5
Limiting stress
Periods of stress should be followed by periods of calm to avoid over-stimulation of the nervous system, which weakens the adrenal glands and contributes to fatigue and exhaustion. 4, 5
Detoxify the body
The body functions optimally when its elimination organs filter metabolic waste efficiently. A course of detoxification in spring and autumn is recommended to stimulate the emunctories and promote a healthy metabolic rhythm.
Physical exercise
Unless fatigue is too overwhelming or due to prolonged exhaustion, physical exercise helps produce energy-boosting catecholamines. 3, 4
Stay healthy!
About the author
Naturopaths of La Boite à Grains
Team of licensed and certified naturopaths (ND) in Gatineau, Outaouais.
Original article written by Véronique Cousineau, Naturopath
Sources
- A.-L.T., E.P., D.M., C.Y., A.S. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. MDPI, Nutrients. Jan 20
- Suh, Sang-Yeon et al. "Intravenous vitamin C administration reduces fatigue in office workers: a double-blind randomized controlled trial." Nutrition journal vol. 11 7. 20 Jan.
- Haas, M. Elson, Mwith Levin, Buck, PhD, RD. (2006) Staying Healthy with Nutrition. 21st century edition. (p. 669-673). Crown Publishing Group.
- The Mood Cure. Julia Ross, M.A., Penguin Group publishing company. 2002
- The Hormone Cure. Dr Sara Gootfried MD. The Gale Group inc. 2013.
