Energy Boosters

Creating and maintaining abundant energy is our natural state of being and unless we are suffering from some very serious health concerns we should expect to live every day of our lives in a state of positive energy

Why then do so many of us find it difficult to hold onto?

It seems toslip through our fingers just at the very times when we need it most.Why do we find ourselves so frequently in the possession of ahalf-filled tank or even more exhausting, continually running onempty? But before we look at the causes and then more positively theanswers, let’s get the basic biochemistry lesson over with first. It iscrucial that we understand how our cells make a unit of energy if weare to attempt to create more of it or prevent leakage to our preciousreserves. Now don’t wince, if you have had the misfortune ofexperiencing a frightening chemistry lesson in the past, (and I am thefirst to admit to frequent teary outbursts of frustration inBiochemistry 101) delete this memory immediately! Take a deep breath,and look at the diagram below. This is an easy to understanddiagrammatic explanation of cellular energy.

As you can see, cellular energy (ATP) is extracted from the food weeat. That is from the macro nutrients; carbohydrates, protein and fats.To convert these food sources or fuel to energy we require certainvitamins and minerals which act as synergistic co-factors or enzymes.These vitamins and minerals are indispensable in metabolizing food andsending the by-products such as amino acids, glucose and fatty acids tothe Krebs Cycle, where ultimately energy is produced. Terms such as the Krebs Cycle, the citric acid cycle and glycolysis allrefer to a series of energy-yielding chemical reactions that occur atcellular level. We need to provide the raw materials to enable cellsand organs to work effectively. Without vitamins B1, B2, B3 B5, B6,B12,biotin, vitamin C, magnesium, manganese and potassium, energyproduction is inhibited. Key vitamin and mineral deficiencies mean thatproduction decreases from the optimally required thirty-two units tomuch less.

I spent many hours of my early days as a naturopathic student peeringinto the inner workings of the cell, anxiously confronting the Krebscycle and trying to understand the ATP equation. So I found it helpfulto visualise a production line; a small group of highly efficientworkers, sleeves rolled up, sweating and toiling in the engine room ofthe mitochondria,(power house of the cell) shoveling heavy spades ofmagnesium, co-enzyme Q 10, and B vitamins into a fiery furnace creatingcopious amounts of steaming, bubbling energy. (Not a creativevisualization recommended for relaxing at the end of a long day!)

Minor deficiencies of a number of vitamins can contribute significantlyto fatigue. For example, even a 15% decrease in thiamine pyrophosphate,an important component of vitamin B1, can lead to symptoms ofirritability, mild depression and slight fatigue. It is not unusual formany of us to be deficient in this crucial vitamin at any given time inour lives, especially given the fact that vitamin B1 is usedextensively when under stress and in alcohol metabolism.

The reason many of us have difficulty fulfilling our daily quota ofenergy is usually due to lifestyle factors and stress. Persistent oreven intermittent tiredness, which is not caused by any underlyingillness is very often simply the result of poor choices-unhealthy dietand unwise lifestyle habits. The combination of a diet overly abundantin refined carbohydrates and stimulants, mixed together with a fairdollop of emotional stress, is a recipe for part-time and possibly fulltime exhaustion

Thankfully these contributing factors are largely within our control.In the main we are in charge. If we can make ourselves tired andunwell, we can certainly make ourselves well again..and it usuallydoesn’t take too long to turn a tired stressed individual into anenergetic, vital vibrant one. Given the right information, a littledirection and a certain enthusiastic commitment, we can at any time inour lives, undo that tiredness and create a life sparking with energy.

Energy robbers

Poor Diet

Energy is produced with the assistance of a knife and fork. Every cell in our body is made from and energised by substancesderived from the foods we eat. It is impossible to be truly well, trulyhealthy without a nutritionally sound diet. Carbohydrates, proteins andessential fatty acids provide the vitamins, minerals, enzymes and aminoacids our bodies require to be fully functional. Muscles, bones,tissues, hormones, hair, skin, nails, organs, including the brain, areall made from and totally dependent on the nutrition derived from ourdiet. Our brain cells in particular need a wide variety of nutrientsfor unlike other cells in our body, they are not replaced on a regularbasis. Brain cells in particular are very sensitive to the toxicby-products of junk foods and heavily processed foods, as well asalcohol and stress. The way we move, think, respond, look-is areflection of what we choose to place in our mouthA diet lacking in key vitamins and minerals, will ultimately result ina very tired individual. Not waking refreshed in the morning or runningout of steam by mid-afternoon, is a sure fire signal that our energyreserves are running low.

Certain poor choices in our daily dietary regimes can also rob us ofessential nutrients. Alcohol, tea, coffee, caffeine-containing softdrinks some pharmaceutical drugs, and refined carbohydrates willdeplete us of B vitamins, magnesium and potassium.

Indeed a common dietary mistake we often make when fatigued is toconsume too many refined carbohydrates and stimulants such as coffee,tea and alcohol. Not only does this type of diet contribute to fatigueit also contains very little in the way of nutrition. Too much sugarcan send blood sugar levels skyrocketing and then plummeting, oftenresulting in reactive -hypoglycaemia and a guaranteed energy slump ormore seriously, a shaky crash in mid-afternoon.

Stimulants such as caffeine and alcohol not only rob us of our keynutrients via their diuretic action, they also detrimentally ourwell-being is via their effect on the liver and hence thedetoxification process. A liver which is severely compromised is unableto break down undesirable substances adequately and thereby increasesthe body’s total toxic load. This is tiring.

How much water is enough?

It takes water to create energy. Drinking the right amount of water isessential to health. We lose approximately 2 litres of water dailythrough the skin (25%), urine (50%), lungs (15%) and faeces (6%). Twothirds of our body’s weight is water. Water is absolutely essential forthe life in our cells. Almost everything we require our body to doneeds water. It takes water to chew and digest food, to create blood,to move muscles, to breathe, to think. We would consider these asfairly essential functions!

Simple dehydration is major cause of energy depletion. Indeedinadequate hydration is often at the root cause of serious healthconditions as diverse as migraine, fatigue, poor memory, constipation,and hypotension (low blood pressure). There are NO sound excuses forbeing dehydrated; water is inexpensive, hard to overdose on, and can bemonitored very easily. Water should be up there with our essentialnutrients.

A scientific method we can use to calculate precisely how much water werequire is 35ml of water per kilo of body weight. Therefore someone whoweighs 50kg needs to drink approximately 1.75 litres of water per day.A little more than is commonly considered adequate! Obviously, theamount of water we require is also influenced by our activity level,the climate and our diet.

Stress

Other than poor diet, stress is one of our major energy zappers. Everystress leaves an indelible scar. An example of this is the effect ofstress on one of the key nutrients involved in energy production. If wereflect back to the energy equation again, and note the importance ofmagnesium, obviously any factor that depletes this critical mineralwill have pretty major consequences for our energy levels. One of theeffects of stress is the increased release of adrenalin which indicatesthe movement of magnesium out of the cell. The adrenal glandsresponsible for our “fight or flight” response also secrete additionalcortisol under stress, which interferes with magnesium absorption.Without sufficient magnesium an essential ingredient in the energycycle is missing and adequate energy simply cannot be produced. Sadly,this creates a vicious cycle of stress→magnesium deficiency→energydepletion-and even a mild magnesium deficiency predisposes us tostress! Important to note that the other three vital nutrientsresponsible for adrenal gland response are vitamins B5, B6 and vitaminC.

Dr Hans Selye, the endocrinologist who in 1946 developed the stressconcept and mapped its physiology, found that four organs are affectedby stress: the adrenal glands become enlarged and bloodshot; the thymusand lymph glands (responsible for our immune response) atrophy and thegastric mucosa become spotted with bleeding ulcers. Therefore duringstressful periods in our lives, not only do we become adrenallyexhausted and have difficulty fighting infection, we may alsoexperience escalating digestive disorders and discomfort. Stress canalso do a fairly good job at wearing away our intestinal lining,resulting in a permeable gut wall (leaky gut) and all the associatedsystemic problems related to that; such as food sensitivies, fatigue,abdominal discomfort and bloating, joint and muscle pain and evenheadache and skin eruptions.

Poor sleep

Less than ideal sleeping patterns impact significantly on our preciousenergy reserves, not to mention our ability to bounce out of bed andgreet the day with genuine enthusiasm. It is impossible to maintainoptimal energy withhhout regular amounts of adequate sleep. And formost of us that means 7-8 hours most nights. Even one night of poorsleep results in a less than productive day; but an accumulation ofrestless nights can sadly snowball into foggy days, and if it becomeschronic, fatigued months.

Sound sleeping habits are an important indicator of sound health.Falling asleep within ten minutes of lying down and sleeping peacefullyfor six to eight hours is not only important to our health. Sleepsupports and rejuvenates our immune system and gives the nervous systemtime to “catch up” and dispose of the waste products of metabolism.

Even if falling asleep is not a problem, insufficient sleep appears tobe a nationwide dilemma. Most of my clients seem to average six toseven hours of sleep during the working week, and this seems to be thecase amongst the general population. Compared to over 100 years agowhen 8-9 hours was the norm, something has changed and not for thebetter. Considering that one of the basic functions of sleep is therecovery of metabolic functions, especially those affecting the brain,a country-wide fatigue is a real possibility. Brain glycogen storesthat have been depleted during the waking hours are replenished duringsleep. Long term sleep deprivation may cause a cumulative sleep debtand seriously affect mental behaviour and judgement.Poor decisionmaking and difficulty stringing the right words together when speakingor forming coherent, articulate sentences is a by-product of inadequatesleep.

Stress and anxiety not only deplete us of key nutrients used in theenergy cycle, they also adversely affect sleep patterns. Cortisol,produced by our adrenal glands, rises dramatically with stress,prolonging our body’s “fight or flight” response. And too muchcortisol, as well as causing a weak, run down fatigued malaise,(remember the impact on our magnesium levels), can also interfere withsleep patterns, ultimately producing a restless, non-restorativesleeping state. Waking to a worn out feeling, is usually the result ofadrenal dysfunction.

Sluggish liver function and poor elimination

If food provides the fuel for energy production, it certainly followsthat a fully functional, efficient gastrointestinal tract is absolutelycrucial to this process. A stomach, bowel and liver in healthy workingorder are necessary to help extract, process and absorb the nutrientsfrom our meals. Food as it is consumed is not in any state suitable foruse as an energy source; firstly it must be broken down into minuteparticles small enough to cross the plasma membrane of our cells. Oneof the main functions of the gastrointestinal tract is to break downfood into these tiny molecules. Enzymes secreted by the smallintestine, together with pancreatic enzymes and bile from the liver,help to digest proteins, carbohydrates and fats, which are then,together with water, vitamins and electrolytes , absorbed across theintestinal wall and transported to the liver where they are furthermetabolized. A liver in good working order is also vital to effectivewaste elimination.

Moving further down the gastrointestinal tract, we find the largeintestine, which has the responsibility of manufacturing and maintainga relative treasure chest of intestinal flora, (think acidophilus, andbifidus) as well as moving the remnants of our chewed, digested andnutrient-absorbed food into the rectum, stimulating defecation. Anydisturbances in function here will result in serious nutritionaldeficiencies and problematic gut discomfort and possibly constipation.

A complete and satisfying morning bowel movement is crucial to energylevels. Stagnation of the bowel rebounds as stagnation of bio-energetics, as a bowel that is overburdened and backed up prevents thecomplete absorption of dietary vitamins and minerals. A sluggish bowelcreates a sluggish body. Optimal colon function prevents a toxicbuild-up, ensures appropriate assimilation of nutrients and therebygenerates and supports energy and vitality.

Food allergies

Food allergies can be seriously debilitating.People with unrecognized and unmanaged food allergies or intolerancesfeel unwell much of the time, and therefore may never associate theirhealth problems back to the offending foods. I often find that clientswith food allergies or intolerances crave the very foods to which theyare intolerant. This is not so surprising when we consider that stresschemicals, such as adrenalin, cortisol and endorphins are releasedafter ingesting the allergic food. The foods most commonly known toillicit an adverse response are wheat and dairy.

Signs and Symptoms of food allergies

Symptoms include bloating, alternating constipation and diarrhoea,abdominal pain, sinusitis, post nasal drip, joint pain, eczema, fluidretention, dark circles under the eyes, frequent urination andexcessive thirst. In addition symptoms specific to the brain andnervous system include, mental exhaustion, poor concentration,insomnia, dizziness, irritability, headache and resistant and recurringfatigue. Just one of these symptoms is physiologically tiring, but acollection of them positively exhausting. Absorption of nutrients fromfood is also seriously affected due to gut permeability and irritationwhich so often goes hand in hand with food allergy. Dietary intake ofmany nutrients is also frequently restricted due simply to avoidance oflarge food groups.

The darting, restless mind

Incessant mental chatter is truly tiring, and can become a persistentsaboteur of our precious energy reserves. A restless, busy mind thatnever stops darting here and there, always thinking ahead, rarelygiving us a quiet moment, is exhausting. An overly busy mind keeps usin a state of heightened anxiety, it keeps our nervous system on redalert, always anticipating the next move, always ready for action. Italso prevents us from falling asleep or wakes us in the early hours, apest and dangerous irritant to our nervous system. Constant mentalchatter also clouds our mind, prevents clarity of thought andinterferes with memory recall.

A quiet revival

A quiet mind is an excellent environment in which a healthy diet, soundnutrition and if necessary, herbal medicine can restore and sustain ahealthy proliferation of cellular energy.

How do we achieve this quiet space? Strangely enough the first step isto stop thinking! Admittedly stilling the mind is no easy task, ittakes strength and commitment, but it does, thank goodness get easierwith practice.

An easy method is to sit comfortably, either in a chair or on a cushionon the floor, with back reasonably straight, eyes either closed orlightly focused on the ground directly in front of you. Now, try tostop thinking. Every time a thought enters the mind, acknowledge it,gently push it to one side, and return to clearing the mind. Thoughtswill keep coming, but don’t try too hard to stop them or pay them muchattention. Try to maintain a daily practice, even if you feel that youare achieving very little;the benefits are astounding despite our fearsthat we occasionally become distracted in the process. Meditating for afew minutes at the end of the day is supremely valuable for boostingenergy and achieving break-through thinking.

Diet -Making each meal a nutritional opportunity

The best way to obtain all the nutritional requirements we need tomanufacture and maintain appropriate cellular energy is through ourdiets. Although, important to bear in mind, there will always beperiods in our lives when due to work pressures, or family or studycommitments, we will need the added support of supplements and thegentle assistance of herbal medicine. (Advice to follow)

A day in the life of a happy mitochondria

Breakfast

You ultimately determine how you will feel through out the day by thetype of breakfast you eat. Your first meal of the day establishes theamount of sugar in your blood, which translates into how much energyyou will have for the day. Your energy level, in turn, determines howyou think, act and feel. Studies have shown that when breakfast ismissed, the body’s rate of metabolism remains low for the entire day.Our breakfast needs to provide a mix of complex, low-GI carbohydratesto ensure a slow release of sugar into the bloodstream. Think of wholegrains, the less processed the better. The amount of protein we eat isalso a key factor in influencing our blood-sugar levels. When there isa combination of complex carbohydrates (converts into sugar, the sourceof energy), protein and fat (which slows digestion), the sugar isgradually absorbed into the blood, and maintaining energy at a highlevel for many hours.

Revival muesli

This recipe is a base to which you can imaginatively and deliciouslyadd to and enhance: e.g.wheatgerm, lecithin, walnuts, almonds, driedfigs, raisins

2 cups rolled organic oats
1 cup oat bran
I cup barley bran
1 cup barley flakes
½ cup golden linseeds

Mix all ingredients well and keep in airtight container in fridge.Serve with a good tablespoon of wheat germ, a squirt of flaxseed oil (anaturopathic squirt equals 5ml) a dollop of “real yoghurt” containingacidophilus and bifidus (sugar-free), some fresh fruit and soy or ricemilk or apple and pear juice to moisten. Alternatively cook with smallamount water and eat hot, as a muesli-porridge. This is especiallygorgeous with hot soy milk, dollop of yoghurt and baked plums.

This breakfast is rich in B-group vitamins, magnesium, zinc, essentialfatty acids (EFAs) and fibre; it provides carbohydrates, fat andprotein and is low on the glycaemic index-meaning your blood sugarlevels will remain stable until lunchtime.

Energy-enhanced lunch time salad (+/- the sandwich)

A lunch that will enhance your energy levels should include a hugesalad or generous serving of vegetables, a small amount of protein,plus if desired for extra calories and energy, a form of high fibrecomplex carbohydrates (i.e. soy and linseed bread; brown rice;multi-grain seed loaf). This translates into the following;

A tuna or egg salad, a hummus and salad sourdough sandwich, a tofuburger and tabouli in a pita bread, a baked potato with tahini andsalad. Try to concentrate on raw if possible. That is, if a saladsandwich is the only option it should be a huge salad, with the breadmerely functioning to hold it all together. And think laterally and imaginatively when it comes to composing asalad. No, not tomato, lettuce and carrot! Consider snow peas,beetroot, alfalfa sprouts, celeriac, radicchio, rocket, nuts, seeds,aduki beans, tofu….

An ATP *rich dinner

Best dinner choices include a very large range of vegetables bothgreen and orange, small serve of protein, keep red meat to an absoluteminimum; instead look to beans, legumes ,fish, free-range chicken andsoy products (tofu, tempeh,soy beans miso). The protein component ofour diet is a small but important consideration. Protein is essentialfor the creation of neurotransmitters, such as dopamine andnoradrenalin. If you are not trying to lose weight, also add in somecomplex carbohydrates-consider brown rice, wheat-free pasta, quinoa,wild rice, millet. Try not to over rely on wheat products.Energetically they are considered a “tiring” grain. Constantly varyyour grains. The same principle applies to breakfast and lunch.

* Remember that ATP is adenosine triphosphate, cellular energy)

Pick-me-up tips

Mid-afternoon revival blendIt is 3pm and your brain is totally fatigued. (There actually is such aterm as brain-fag!). In addition to ensuring that you are well-hydrated(i.e. you have consumed at least one and a half litres of water by the3.o’clock mark) and your blood sugar levels are not too low (you’vefollowed the above dietary guidelines), try this essential oilpick-me-up. Keep a small bottle in your pocket or drawer.

6 drops rosemary oil
3 drops lemon grass oil
2 drops peppermint oil
2 teaspoons sweet almond oil

Mix all the oils in a 10ml bottle. Shake well. Leave for 2-3 days to blend.

Place a couple of drops on the pulse points of the wrist or throat andinhale the vapour.Alternatively, place a few drops on a tissue andinhale. The inhaled oil will be absorbed into the nasal passages andpicked up by the olfactory receptors that pass information to thelimbic system of the brain, where emotions and memory are controlled.

Active recovery for that mid-afternoon slump

Before looking for a quick fix snack, which could well be sugar orcaffeine based, think active! Movement of muscles in normal activity isimportant to blood circulation, and many of us who sit down all daystart to feel sluggish as circadian (daily rhythm) patterns usuallyslow down after lunch. Tissues can only be fed with the nutrients inyour food if the blood supply is adequate, and it is exercise whichpromotes blood flow and oxygenation. Indeed, exercise simultaneouslytransports oxygen and nutrients into cells and enhances movement ofcarbon dioxide and waste products from the tissues to the bloodstreamand organs that remove waste from the body. Exercise also stimulatesthe process of digestion, absorption, metabolism and elimination. Ifthe brain is deprived of oxygen, the mitochondria in the nerve cellscannot produce energy efficiently.

Give yourself a 10-15 minute break and take a brisk walk around theblock, around the office, or take to the stairs for a few floors ofoxygen-enhancing, ascending and descending.If you honestly cannot getaway from your desk, just clench and relax muscle groups from time totime. Deep breathing at your desk each hour can also improve your bloodflow and keep up your vitality.

Vitamins and minerals

Vitamin B

All the B vitamins, especially vitamins B5 and B6, (which togetherwith vitamin C are important for the production of adrenal glandhormones, adrenalin and noradrenalin), plus the minerals magnesium,potassium, iron and coenzyme Q10 are the key components for boostingflagging energy reserves. As a naturopath, I often feel embarrassed atthe number of times I have to recommend a high potency vitamin Bcomplex to exhausted clients, but this is not just bland, blanketprescribing. We cannot manufacture adequate cellular energy withoutmost of the B vitamins, and others act as synergistic helpers Forexample to utilize the nutrients from a largely carbohydrate meal wespecifically need vitamin B1, B3, B5 and magnesium. However if we onlysupplemented with these particular B’s and didn’t “back up” with a goodall rounder B complex we would soon run out of reserves. The very leastwe can do when feeling tired is to invest in a top quality B complexformula, ensuring it contains at least 50mg of all the Bvitamins.(Although folic acid and B12 will be in milligrams and shouldprovide a minimum of 400mcg and 100mcg respectively.)

Vitamin C

As alluded to vitamin C is also a vital component of providing the keynutrients for adrenal gland function, so we need to also add to our Bcomplex regime a top quality vitamin C complex which contains a gooddollop of bioflavanoids. Indeed, vitamin C is most highly concentratedin the adrenal glands, and also found in the pituitary gland, brain andeye lens. Prolonged stress depletes vitamin C in the adrenals and inthe blood. Vitamin C is also required for the conversion of theessential amino acid tryptophan to serotonin, an importantneurotransmitter which has a relaxing, calming and uplifting effect onthe central nervous system. Important to note too, that vitamin C helpsreduce reactions to food allergies by decreasing the secretion ofhistamine, this naturally has a significant impact on energy levels.

Magnesium

Another quick glance at the equation for cellular energy shows themajor role of magnesium in the production of ATP. The entire,delicately intricate process of producing a unit of energy isultimately a magnesium dependent mechanism. Magnesium is mainlyinvolved in energy production at the Krebs Cycle stage where it playsplays a major role turning protein, carbohydrates and fats from ourdiet into energy. Without sufficient magnesium, an essential ingredientin this cycle is missing and adequate energy cannot be produced. As wehave seen, magnesium is severely affected by stress. A combination of amagnesium deficiency and stress can create a vicious cycle. This is dueto the fact that the adrenal glands secrete additional cortisol understress which also interferes with magnesium absorption. Even a mildmagnesium deficiency predisposes a susceptibility to stress which inturn may induce or exacerbate the magnesium deficiency. Magnesium isalso a key nutrient used to treat chronic fatigue syndrome (CFS),particularly the bone-tiredness experienced by so many chronic fatiguesufferers. This mineral is crucial in enabling muscles to uptakecreatine, which boosts the growth of lean muscle tissue and enables themuscle to increase its uptake of protein and water, leading to strongermuscles. Creatine is also a vital ingredient of ATP manufacture,yielding energy to muscle cells and enabling us to expand and contractmuscles efficiently. Energy from creatine cannot be obtained where amagnesium deficiency exists. Thus, magnesium has a fairly direct rolein muscle energetics.

Let’s put this together into a workable everyday anti-fatigue supplementation regime:

When looking for a quick, but sensible and well-balanced energy boost ,we need to take a high potency B complex daily, together with vitaminC and bioflavanoids (1000mg), plus magnesium, at approximately 600 mgper day. Be careful to ensure you choose a magnesium supplement with acombination of magnesium orotate and magnesium aspartate. Magnesiumorotate (Vit B13) is more efficient in transporting magnesium into themitochondria, the power house of cell where ATP is manufactured.Magnesium aspartate is more appropriate to move magnesium into thecytoplasm (fluid) of the cell, where it is critical for improvingoxygen utilization in all muscle tissue and increases creatinephosphate. Also if you feel your iron intake is less then desirable orexperience heavy periods, check iron levels and supplement ifrequired; 15mg iron diglycinate or ferrous fumerate three times perday, and re-check iron levels within three weeks.

How to Eat Your B Vitamins

A last glance at the energy equation will confirm the importance of theB vitamins. Many of these key nutrients are found concentrated inbrewers yeast, wheat germ, molasses, eggs, yoghurt, and green leafyvegetables. So as well as supplementing in times of increased demands,we really should try to incorporate these foods into our weekly dietaryregime. I guarantee that a combination of 1 teaspoon of brewers yeastmixed into soy milk or yoghurt, with 1 tablespoon lecithin, wheat germand blackstrap molasses will have you sparkling with health andvitality within a week or so, as well as having a visible impact of thehealth of your hair, skin and nails! If you have a sensitive stomach orare prone to candida may need to delete the yeast component.

The Sparkle Shake

½ cup apple or pear juice1 banana½ cup yoghurt½ cup soy milk1 teaspoon blackstrap molasses 1 teaspoon brewer’s yeast1 teaspoon lecithin granules1 teaspoon wheat germ1-2 teaspoons raw honey1/3 teaspoon kelp powder (optional)

Blend together all ingredients until smooth .This smoothie can beadapted to suit your own taste. If a particular ingredient in the drinkdoes not appeal or is not well tolerated, avoid it and substitutesomething more appealing. Other fruits or juices can be used, or nojuice and just soy milk. Make it work for you.

Herbal medicine and mental prowess

The herbal kingdom is particularly generous in providing us with anabundant array of choices to boost our energy reserves. The herbs fromwhich we would normally select to treat fatigue are classified as adaptogenic herbs, examples being, Siberian ginseng, Withania and GotaKola. Adaptogens are similar to old-fashioned tonics, and are oftenprescribed at times in our lives when stress is high or duringparticularly difficult times of change. By strengthening the adrenalglands, the adaptogenic herbs enable the body to cope with the adverseeffects of long-term stress. They help us to avoid reaching a point ofcollapse, or “adrenal exhaustion” My favourite adaptogenic herb isSiberian ginseng. This is essentially a restorative herb, increasingenergy and resistance in these who are debilitated or stressed.Clinical trails with Siberian ginseng have shown increased mental andphysical performance and stamina. We also have a wonderful group ofbrain tonic herbs (some of which are also adaptogens) that can improvememory, increase mental acuity and help achieve clarity of thought.Since physical tiredness usually goes hand in hand with mental fatigue,lets examine a couple of the most important herbs to help abolish thisfrustrating mental cloudiness.

The brain uses an enormous amount of the body’s energy. Under normalcircumstances it uses about 20% of our entire body’s energy productionand when we work our brain harder we use more and we give yourselvesthe equivalent of an intensive gym-brain work out. Put another way,although the brain represents only 6 per cent of body weight, itconsumes between a quarter to a third of the body’s oxygen and bloodsugar. A most metabolically active body part.

Bacopa (Bacopa monnieri)

This gorgeous herb is also known by its Sanskrit name of Brahmi, has inrecent years has received a great deal of interest for its reputationas a brain and nerve tonic. Traditionally we have used Bacopa forimproving memory, concentration and learning, especially where stressis present. It is also valuable for the treatment of nervous exhaustionand conditions where anxiety may play a part, such as irritable bowelsyndrome.

Clinical trials with this herb have been extremely encouraging. Amemory and anxiety study undertaken in 2002, involving seventy-sixadults aged between 40 and 65 years showed a significant effect ofBacopa on a test for the retention of new information. Follow-up testssuggest a decreased rate of forgetting the newly acquired information.This is a very encouraging result, as fatigue and anxiety can have adetrimental effect on memory and in this study Bacopa proved beneficialin the treatment of the underlying cause as well as the outcome!

In order to benefit from the brain tonic effects of this herb, atreatment time of a least six weeks, and preferably twelve weeks isnecessary. A steady improvement in memory recall and learning should bediscernable by the eight week mark.

Ginkgo biloba

Ginkgo works in different ways to Bacopa, but similarly improves memoryand banishes mental fatigue. Being a circulatory stimulant, Ginkgoimproves blood supply to the brain and therefore enhances oxygen supplyto the nervous tissue. Extracts of Gingko are used to treat cerebralinsufficiency which would manifest as one or all of the following:difficulty with concentration and memory, absent mindedness, confusion,anxiety and headache. It is also a potent antioxidant, inhibitingplatelet aggregation, (stops cells sticking together) and has been usedwith some success in treatment of dementia due to neuronaldegeneration, by decreasing oxidative damage. It is used in westernmedicine to treat Alzheimer’s disease.

I love this tree. It is one of the oldest living plant species, fossilshave been dated back as far as 250 million years ago.Ginkgo tends toconcentrate in brain tissue and if you study the leaf of the Ginkgotree closely you will notice that it has a startling resemblance to across section of the cerebellum, the second largest part of the humanbrain. This is referred to as The Doctrine of Signatures in herbalmedicine, a plant resembling the body part it affects or heals.Ginkgo has been shown to increase glucose absorption in some areas ofthe brain and to help neurons in the forebrain absorb the nutrientcholine from the blood. (Choline improves brain function and memory).Recent studies have demonstrated that Ginkgo slows the deterioration ofneuron receptors which increases serotonin uptake and raises theproduction of noradrenalin, one of our adrenal hormones.

Contraindications – The use of Ginkgo is contraindicated in those usingAspirin, Warfarin and Haloperidol and should be discontinued seven daysprior to surgery.

Brain booster herbal blend

An example of a herbal mix I may put together at the clinic to treat atired and brain-fatigued client would look something like this;

Siberian ginseng 35ml
Gota Kola 20ml
Ginkgo or Bacopa 35ml
Licorice root 10ml

If there was irritability and tension, nervine tonics such as oat seedor vervain could be substituted or if there was a history of long-termchronic fatigue withania or astragalus would be used instead ofSiberian ginseng.

This herbal mixture would be taken three times per day at a dose of 5ml over a period of three to six months.

TICK BOX FOR VITALITY

A regime incorporating some or all of the above anti-fatigue measuresshould have us bursting at the seams with vitality. Let’s make a lastminute check to assure ourselves that we made the mark!

*Do you wake up refreshed each morning?
*Do you feel mentally alert; have precision in thought and action and a strong memory?
*Do you start and end each day energetically and enthusiastically?
*Do you have sufficient energy to complete all required tasks in the day?
*Are you just as mentally precise at 3.00 o’clock in the afternoon as you are at 9.00 o’clock in the morning?
*Do you have a strong appetite and are hungry at meal times?
*Do you fall asleep within thirty minutes and sleep soundly?

If a single no was recorded, review your diet, lifestyle, exercise andtime-out regime. Don’t settle for less than vital! A life brimming withvitality, energy and radiance is within the reach of everyone. Don’thesitate, you can do it!

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