LOW ENERGY AND FATIGUE
It’s a huge topic area…with many variables…so I will cover the most common reasons I see in the women I work with.
Along with some suggestions for how you can support your energy levels.
10 REASONS YOU MAY BE EXPERIENCING LOW ENERGY AND FATIGUE
1. Hormone imbalance
2. Blood sugar imbalance
3. Lack of sleep
4. Stimulants such as caffeine, alcohol, sugar and nicotine
5. Nutrient deficiencies
6. Compromised gut health
7. Iron deficient anaemia
8. Thyroid gland issues
9. High levels of stress hormones
10. Toxin exposure
10 THINGS YOU CAN DO ABOUT IT…
Choose your first meal of the day wisely – A protein-based meal with healthy fats and some low carbohydrate fibre (vegetables not breads or cereals). To see what this might look like go to my previous post covering blood sugar balance.
Eat a varied diet with a wide range of vegetables. Good quality lean meats, beans and pulses and dark green leafy vegetables with vitamin C rich foods can help you to absorb iron Also include anti-inflammatory foods such as turmeric, ginger, rosemary and bone broth in your cooking.
Reduce stimulants in your diet – that’s caffeine, sugar, alcohol and nicotine…
Add coconut oil or MCT oil To your diet – these oils contain a type of fatty acid which bypasses normal digestive processes and goes straight to the liver. they are converted to ketones and giving you a boost of energy. They are also thought to improve mental clarity
Eat prebiotic and probiotic foods to support gut health. If you are not sure on what these are, revisit my recent post on gut health
Reduce toxin exposure – Eat organic foods wherever possible – certain foods are worse than others…You can find more information on the best ones to choose here https://www.pan-uk.org. If possible, also start switching your household cleaning products, personal care products, perfumes and make-up to chemical free versions. There are now many options to choose from, at different price ranges. I will do a post soon on some of my favourite ones
Exercise daily – 30-60 minutes a day of exercise is ideal (even if you don’t feel like it…). Exercise promotes wellbeing and increases energy levels. For a lot of women at this life-stage, it is best to choose exercises which are unlikely to increase stress hormone levels cortisol levels and are low impact such as; walking, slow jogging, yoga, Pilates, swimming and strength training
Breath work and meditation can help to switch off your body’s stress response
Consider taking a good quality multi-vitamin and mineral supplement. The best options for you may vary depending on your stage of menopause
Get tested – In my experience, some of the most beneficial tests for women over 40 are hormone testing and blood testing to include thyroid hormones and ferritin for iron levels.