Simple Tweaks to Enhance Your Health & Wellbeing
When we seem to be doing everything right, why do we still not feel optimal?
Maybe it’s waking up unrefreshed.
Perhaps it’s a mid-afternoon slump at work.
It could even be feeling tired after meals.
Or generally just fatigued…
If this sounds like you, then here are a few tweaks and tips to help revitalise your energy levels and improve your overall health and wellbeing.
Hi, I’m Luanne, a Naturopathic Nutritional Therapist and Phlebotomist, and I love nothing more than getting to the root cause of people’s health concerns and working with them for optimum health.
So why do people come to see me?
It can be for various reasons, including:
- Acute conditions, such as colds and flu
- Allergies and asthma
- Arthritis
- Depression, stress and anxiety
- Diabetes
- Digestive problems
- Eczema and other skin issues
- Fatigue
- Fertility problems
- Heart and circulatory problems
- Hormonal disorders
- Hypertension
- Migraine
- Obesity and weight problems
- Osteoporosis
- Prostate problems
- Rheumatism
- Sleeping problems
The process generally involves a thorough consultation where we explore every system of the body, even going back to formative years, looking at the body as a whole. With that in mind, a picture is painted, pieces of the puzzle are put together to tie up and explain any conditions, resulting in a nutritional protocol personalised for you.
Of course, no one system of the body is isolated, so alongside physical wellbeing, emotional, spiritual, and lifestyle health are also considered. Supplements are recommended where needed, along with any functional testing. After all, you are a full human being, not a human section or part – so we look at the entire being.
“The greatest wealth is health.”
So, let’s get down to basics on preventing fatigue:
1. Nutrient-Rich Foods:
Fuelling your body with the right nutrients is crucial for sustained energy levels throughout the day.
Here’s how you can incorporate essential nutrients into your diet:
- Eat the rainbow: Fruit and vegetables use colour to signal which polyphenols and phytochemicals they contain, each with different health benefits. Some work synergistically for a more powerful effect. For instance, red benefits the cardiovascular and immune systems, orange modulates the endocrine system (hormones), and blue supports neuronal health and mood balance.
These foods contain vital nutrients like vitamins C, D, iron, and magnesium, which are essential for energy metabolism. When stressed, we burn through our reserves rapidly (especially vitamin C and magnesium).
Next time you go shopping, try introducing a new fruit or vegetable to your meals – the more diversity, the better!
2. Protein for Blood Sugar Balance:
How do you feel after eating? Sluggish or optimised?
- Start the day with a protein-rich breakfast: Protein helps stabilise blood sugar levels and promotes a feeling of fullness, preventing the mid-morning energy crash that often follows a high-carbohydrate breakfast. Select from a rich assortment of protein sources: eggs, Greek yogurt, lean meats, salmon or mackerel and plant-based alternatives, such as tofu, lentils and nut butters. Maybe a rainbow veggie omelette; blend a revitalising smoothie with protein powder, spinach, berries, nut butter and chia or flax. Additionally, protein supports the production of neurotransmitters, (our brain’s important chemical messengers), enhancing alertness, focus, mood and blitzing brain fog.
- Smart snacks: Opt for protein-rich snacks like Greek yoghurt and berries, a handful of nuts, hard-boiled eggs, or apple slices with nut butter to stabilise blood sugar levels and avoid energy crashes.
- Combine animal & plant proteins: mixing different protein sources provides a broader range of amino acids and nutrients.
- Ditch processed food and sugar: Processed food contains hidden sugars, unhealthy fats, and synthetic additives, leading to energy crashes and mood swings. By swapping these empty-calorie options for whole, nutrient-rich foods, you’re giving your body the fuel it truly deserves to sustain energy. Sugary snacks cause rapid spikes and crashes in blood sugar levels, leaving us feeling exhausted.
3. Hydration for Vitality
Staying hydrated is key to combating fatigue and maintaining optimal energy levels.
- Water intake: Aim for at least 1.5-2 litres of clean, filtered water daily (including herbal teas). Even mild dehydration may result in fatigue, low mood, and decreased concentration.
- Electrolyte balance: Incorporate electrolyte-rich foods like bananas, oranges, and coconut water to maintain hydration, especially after exercise.
- Why it matters: Proper hydration supports cellular function, helps regulate body temperature, prevents constipation and aids in nutrient transport, all of which contribute to sustained energy levels.
4. Prioritise Restorative Sleep
Quality sleep is essential for restoring energy reserves and promoting overall well-being.
- Consistent sleep schedule: Aim for 7-9 hours of sleep per night.
- Morning sunlight exposure: Exposure to natural sunlight in the morning (ideally within the first 60 minutes of waking) helps regulate circadian rhythm.
- Create a sleep sanctuary: Keep your bedroom cool, dark, quiet, and free from devices. Avoid caffeine after noon as it stays in the bloodstream well into the evening.
- Limit stimulants: Minimise caffeine intake and avoid stimulating activities before bedtime to promote relaxation and improve sleep quality. Aim to stop drinking caffeine by 12 noon. Each cup of coffee has a half-life of around 5-7 hours (we all metabolise it at slightly different rates). If you drink a coffee at midday, 1⁄4 of the caffeine will still be flowing through your bloodstream at 9pm.
- Try herbal teas: Valerian, passionflower, lemon balm, hops, chamomile and lavender or pre-made blends all help to support our calming neurotransmitters and set us up for sleep.
5. Reducing Stress:
A healthy lifestyle, stress reduction, exercise, and making time for yourself all play a part in reducing fatigue.
- Aerobic exercise: Engage in activities like brisk walking, jogging, or cycling for 20 minutes per day.
- Strength training: Incorporate resistance exercises to build muscle mass, improve strength, and increase metabolism.
- Mind-body practices: Relaxation techniques, such as deep breathing, meditation, or yoga, reduce stress and promote relaxation.
- Prioritise leisure time: Engaging in activities that bring joy releases dopamine and serotonin, natural energy boosters. Engaging in activities that genuinely bring you joy and provide a sense of purpose sets off a remarkable chain reaction in your brain triggering the release of neurotransmitters like dopamine and serotonin- the brain’s “feel-good” chemicals. The intriguing part is how this impacts your energy. The surge of dopamine and serotonin isn’t just responsible for smiles; it also acts as a natural energy booster. When you’re immersed in activities that genuinely make you happy, you’re likely to approach tasks with more enthusiasm and maintain steady energy levels throughout the day.
This is just a toe-dip into what we do in clinic; if it’s something you experience, then a deep dive is best! We’re all about precision personalised nutrition, using functional testing to find the root cause of any health concerns. We’re all different, with unique physiology, so what works for one person may not work for another.
By implementing these practices into your daily routine, you’ll start to notice a difference in your energy levels.
Remember, small, consistent changes can lead to significant improvements in your overall well-being.
Main – Photo by Andrea Piacquadio
