Try to identify foods or drinks that maybe contributing to your symptoms: These may include Gluten, Dairy, Eggs, Alcohol, Tea or Coffee. Try keeping a food diary to see if you notice any correlation between what you eat and how you feel.• Eat wholefood complex carbohydrates: Often when people are fatigued, their ability to produce energy from fats and proteins is less, so eating plenty of complex carbohydrates such as sweet potatoes, yams, casava, carrots, swedes, celeriac and even white rice provide an ‘easier’ source of energy.• Include protein with each meal: Maintaining stable glucose and insulin levels are very important when you are fatigued. Eating protein with each meal prevents sudden spikes in insulin levels helping prevent energy crashes.• Eat some red meat: Although controversial during the ‘year of the vegan’, high quality animal protein especially red meat is very important for people with long-standing fatigue. Why? Because red meat is especially rich in Iron, B-vitamins, Zinc, Phosphates and Amino Acids supporting the production of adrenal and thyroid hormones.• Minimise Caffeine: If you have been struggling with fatigue or brain fog for some time, caffeine can be the whip that will get you ‘over the line’ but may harm you in the long-term. To break the viscous cycle and help your system recover: removing caffeine for 30 days whilst eating a nutrient dense diet can really help.
Lifestyle
Go to bed and Do Nothing: Show me somebody who is fatigued and I will show you somebody who has been chronically stressed. If you find yourself stressed and tired the best thing you can do is sit in bed and do ‘nothing for a minimum of 12 hours. Sleep, meditate, read or maybe listen to a pleasant audiobook. But no TV o stressful media. Giving your nervous system time to ‘turn down’ is absolutely essential if you are fatigued.• Go to bed before 10pm: Sleep quality is absolutely essential for fatigue, but did you know if you are fatigued your sleep quality gets worse? To break the cycle and improve your sleep quality, try to go to sleep before 10pm. Try not to watch a screen at least one hour before bed and read a book or meditate.• Ditch the smartphone: This suggestion applies especially for those wanting to improve productivity. For at least 30 days whilst you are trying to
recover your energy and improve productivity: lock the smartphone away and use a dumbphone. It will transform your life.• Have some fun:. If you want to optimise your rest: read, sit in the garden, walk in nature, meditate or practice a hobby you love like swimming, listening to music or even writing. People often become stressed and fatigued when they are not spendingenough time doing something they enjoy. Even 20 minutes of your favourite activity can make a massive difference.
Important nutrients to focus on
B12: Essential for energy production, detoxification and brain function. Consider eating 1-2 portions of Liver, Shellfish, Organ meats, Lamb, Beef, Eggs and Cheese per week.• Folic Acid: Essential for energy and body function. Consider eating 6-8 portions of dark green leafy veggies, beans, fresh fruits, liver and seafood.• Vitamins B1, B2, B3, B5 and B6: All essential nutrients for energy and stress hormone production, muscle contraction and brain function. Consider 3-4 portions of eating red meat, seafood, poultry, eggs, dairy products per week and 4-5 portions of leafy greens per day.• Zinc: Although not so important for energy, Zinc is crucial for optimal brain function and hormonal health. Zinc can be considered a neurotransmitter in the brain! Best sources of Zinc are oysters, red meat and poultry (3-4 portions per week). Lesser sources are chickpeas, cashews and almonds (4-5 portions per week).
💡 If considering supplementation please speak with your GP and/or registered nutritionist before taking.
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