5 Tips to regain your energy

Fatigue is the most reported symptom in conventional and alternative medicine.

It can manifest itself temporarily or for a prolonged period, at certain times of the day or at all times. Some people remedy this by taking stimulants such as coffee and others try as best they can to combat the lack of energy. However, there are healthy and effective ways to combat fatigue.

Here are 5 ways to regain your energy when it is lacking.

To regain your energy: B vitamins

This group of vitamins is necessary for the creation of energy within cells. Adequate consumption of each of the B vitamins is essential for the energy production system to function optimally. A deficiency in one of the B group vitamins can limit energy production.

In addition to taking a vitamin B complex, vitamin B12 can be taken in excess to further stimulate mental and physical performance. ¹

To regain your energy: Vitamin C

Clinical studies have demonstrated a link between daily supplementation of vitamin C and a significant reduction in fatigue. ²

Although the vitamin C is present in fruits and vegetables, it is difficult to obtain an optimal intake promoting a good level of energy through food, because it is a very unstable nutrient. Cooking and storing food destroys most of it. Additionally, exposure to stress quickly uses up vitamin C available in the body. For these reasons, supplementation is indicated. ³

To regain your energy: Greens+ Extra Energy

The mixture of Greens+ Extra Energy is a healthy and natural solution that helps alleviate fatigue by providing support for mental and physical energy.

The synergistic blend includes superfoods, mood regulators, adaptogenic herbs, hormone stabilizers and a small dose of caffeine straight from the kola berry.

Thanks to this synergy, Greens+ Extra Energy helps improve overall well-being, relieve fatigue and improve alertness.

More information on the Greens+ Extra Energy here.

To regain your energy: L-tyrosine

The l-tyrosine is an amino acid (protein constituent) that nourishes all of our natural energizers: dopamine, norepinephrine and adrenaline. In sufficient quantities, these natural stimulants (called catecholamines) create a state of alert and liveliness. In insufficient quantity, the reactions of the body and mind are rather flattened. ⁴

Mental and physical fatigue, lack of concentration, difficulty exercising, lack of enthusiasm, an incessant need for sleep and the use of caffeine to counter fatigue are signs that indicate the need to supplement. l-tyrosine. ⁴

To regain your 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 strengthening all of the body's forces. This is the case of dioecious nettle, from ginseng, of maca and of oats.  Stimulating plants, on the other hand, stimulate and support the mental and physical spheres of the body. This is the case for peppermint, cinnamon, rosemary and tea leaves.

Note: It is recommended to use these natural health products in addition to good lifestyle and sleep hygiene, healthy eating habits and taking a quality multivitamin.

Regain your energy: To go further

It is not always easy to identify the cause of fatigue. More often than not, it is a combination of factors. In addition to taking natural health products to address fatigue, here are some avenues to investigate. 

Sleep

Going to bed and getting up at the same time every day, avoiding exposure to screens at the end of the evening, and avoiding consuming caffeine, alcohol or cannabis at the end of the day are good habits to implement. Natural health products that promote restful sleep can be incorporated, including passionflower, the valerian, the magnesium and the 5-HTP. 

Hydration

Hydration helps prevent fatigue. An adult of average weight and size needs 2 liters of water per day and even more if they exercise, are exposed to extreme heat, consume diuretics or eat a diet rich in sodium.

Balanced meals

It is best to avoid large portions and prioritize a stable food intake throughout the day by including sources of protein and good fats at each meal and snack. Avoiding refined sugar helps stabilize blood sugar and energy. ³

Avoiding 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 with restrictive diets (including veganism) are at risk of nutritional deficiencies. ³

Hormonal health 

Hormonal imbalances such as menstrual disorders, menopause, lack of testosterone and hypothyroidism can contribute to fatigue. It is recommended to address hormonal imbalances by consulting a competent health care practitioner. ⁵

Limit stress 

The periods of stress should be followed by moments of calm to avoid overstimulation 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. Thus, a cure of detoxification spring and fall is recommended to stimulate emunctories and promote a good metabolic rate.

Physical exercise 

Unless the fatigue is too overwhelming or due to prolonged exhaustion, physical exercise helps produce catecholamines which promote energy. ^{3, 4}

Good health!

About the author

Naturopaths from La Boite à Grains

Team of qualified and certified naturopaths (ND) in Gatineau in Outaouais.

Original article written by Véronique Cousineau, Naturopath

Sources

1. 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
2. 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.
3. Haas, M. Elson, Mwith Levin, Buck, PhD, RD. (2006) Staying Healthy with Nutrition. 21st century edition. (pp. 669-673). Crown Publishing Group. 
4. The Mood Cure. Julia Ross, M.A., Penguin Group publishing company. 2002
5. The Hormone Cure. Dr. Sara Gootfried MD. The Gale Group inc. 2013.