The following is an article written by Jill Thomas and was orginally published in Wellbeing Magazine - Issue 104.

Energy is a very straight forward equation really. Quite simple to make in fact. Food acts as fuel and is transformed to cellular energy through a series of chemical reactions that are dependant on key vitamins and minerals. Cellular energy, otherwise known as adenosine triphosphate (ATP) is constantly being formed and expended and we must produce 32 units of it in every cell in our body, every minute of the day. It is in the mitochondria, the engine room of each cell,  that these crucial energy units are manufactured.

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

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

I spent many hours of my early days as a naturopathic student peering into the inner workings of the cell, anxiously confronting the Krebs cycle and trying to understand the ATP equation.  So I found it helpful to visualise a production line;  a small group of highly efficient workers, sleeves rolled up, sweating and toiling in the engine room of the mitochondria,(power house of the cell) shoveling heavy spades of magnesium, co-enzyme Q 10, and B vitamins into a fiery furnace creating copious amounts of steaming, bubbling energy. (Not a creative visualization recommended for relaxing at the end of a long day!)

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

The reason many of us have difficulty fulfilling our daily quota of energy is usually due to lifestyle factors and stress. Persistent or even intermittent tiredness, which is not caused by any underlying illness is very often simply the result of poor choices-unhealthy diet and unwise lifestyle habits. The combination of a diet overly abundant in refined carbohydrates and stimulants, mixed together with a fair dollop of emotional stress, is a recipe for part-time and possibly full time exhaustion

Thankfully these contributing factors are largely within our control. In the main we are in charge. If we can make ourselves tired and unwell, we can certainly make ourselves well again..and it usually doesn’t take too long to turn a tired stressed individual into an energetic, vital vibrant one. Given the right information, a little direction and a certain enthusiastic commitment, we can at any time in our 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 substances derived from the foods we eat. It is impossible to be truly well, truly healthy without a nutritionally sound diet. Carbohydrates, proteins and essential fatty acids provide the vitamins, minerals, enzymes and amino acids our bodies require to be fully functional. Muscles, bones, tissues, hormones, hair, skin, nails, organs, including the brain, are all made from and totally dependent on the nutrition derived from our diet. Our brain cells in particular need a wide variety of nutrients for unlike other cells in our body, they are not replaced on a regular basis. Brain cells in particular are very sensitive to the toxic by-products of junk foods and heavily processed foods, as well as alcohol and stress. The way we move, think, respond, look-is a reflection of what we choose to place in our mouth A diet lacking in key vitamins and minerals, will ultimately result in a very tired individual. Not waking refreshed in the morning or running out of steam by mid-afternoon, is a sure fire signal that our energy reserves are running low.

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

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

Stimulants such as caffeine and alcohol not only rob us of our key nutrients via their diuretic action, they also detrimentally our well-being is via their effect on the liver and hence the detoxification process. A liver which is severely compromised is unable to break down undesirable substances adequately and thereby increases the 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 is essential to health. We lose approximately 2 litres of water daily through the skin (25%), urine (50%), lungs (15%) and faeces (6%). Two thirds of our body’s weight is water. Water is absolutely essential for the life in our cells. Almost everything we require our body to do needs water. It takes water to chew and digest food, to create blood, to move muscles, to breathe, to think. We would consider these as fairly essential functions!

Simple dehydration is major cause of energy depletion. Indeed inadequate hydration is often at the root cause of serious health conditions as diverse as migraine, fatigue, poor memory, constipation, and hypotension (low blood pressure). There are NO sound excuses for being dehydrated; water is inexpensive, hard to overdose on, and can be monitored very easily. Water should be up there with our essential nutrients.

A scientific method we can use to calculate precisely how much water we require is 35ml of water per kilo of body weight. Therefore someone who weighs 50kg needs to drink approximately 1.75 litres of water per day. A little more than is commonly considered adequate! Obviously, the amount 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. Every stress leaves an indelible scar. An example of this is the effect of stress on one of the key nutrients involved in energy production. If we reflect back to the energy equation again, and note the importance of magnesium, obviously any factor that depletes this critical mineral will have pretty major consequences for our energy levels. One of the effects of stress is the increased release of adrenalin which indicates the movement of magnesium out of the cell. The adrenal glands responsible for our “fight or flight” response also secrete additional cortisol under stress, which interferes with magnesium absorption. Without sufficient magnesium an essential ingredient in the energy cycle is missing and adequate energy simply cannot be produced. Sadly, this creates a vicious cycle of stress→magnesium deficiency→energy depletion-and even a mild magnesium deficiency predisposes us to stress! Important to note that the other three vital nutrients responsible for adrenal gland response are vitamins B5, B6 and vitamin C.

Dr Hans Selye, the endocrinologist who in 1946 developed the stress concept and mapped its physiology, found that four organs are affected by stress: the adrenal glands become enlarged and bloodshot; the thymus and lymph glands (responsible for our immune response) atrophy and the gastric mucosa become spotted with bleeding ulcers. Therefore during stressful periods in our lives, not only do we become adrenally exhausted and have difficulty fighting infection, we may also experience escalating digestive disorders and discomfort. Stress can also  do a fairly good job at wearing away our intestinal lining, resulting in a permeable gut wall (leaky gut) and all the associated systemic problems related to that; such as food sensitivies, fatigue, abdominal discomfort and bloating, joint and muscle pain and even headache and skin eruptions.

Poor sleep

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

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

Even if falling asleep is not a problem, insufficient sleep appears to be a nationwide dilemma. Most of my clients seem to average six to seven hours of sleep during the working week, and this seems to be the case amongst the general population. Compared to over 100 years ago when 8-9 hours was the norm, something has changed and not for the better. Considering that one of the basic functions of sleep is the recovery of metabolic functions, especially those affecting the brain, a country-wide fatigue is a real possibility. Brain glycogen stores that have been depleted during the waking hours are replenished during sleep. Long term sleep deprivation may cause a cumulative sleep debt and seriously affect mental behaviour and judgement.Poor decision making and difficulty stringing the right words together when speaking or forming coherent, articulate sentences is a by-product of inadequate sleep.

Stress and anxiety not only deplete us of key nutrients used in the energy 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 much cortisol, as well as causing a weak, run down fatigued malaise, (remember the impact on our magnesium levels), can also interfere with sleep patterns, ultimately producing a restless, non-restorative sleeping state. Waking to a worn out feeling, is usually the result of adrenal dysfunction.

Sluggish liver function and poor elimination

If food provides the fuel for energy production, it certainly follows that a fully functional, efficient gastrointestinal tract is absolutely crucial to this process. A stomach, bowel and liver in healthy working order are necessary to help extract, process and absorb the nutrients from our meals. Food as it is consumed is not in any state suitable for use as an energy source; firstly it must be broken down into minute particles small enough to cross the plasma membrane of our cells. One of the main functions of the gastrointestinal tract is to break down food into these tiny molecules. Enzymes secreted by the small intestine, 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 the intestinal wall and transported to the liver where they are further metabolized. A liver in good working order is also vital to effective waste elimination.

Moving further down the gastrointestinal tract, we find the large intestine, which has the responsibility of manufacturing and maintaing a relative treasure chest of intestinal flora, (think acidophilus, and bifidus) as well as moving the remnants of our chewed, digested and nutrient-absorbed food into the rectum, stimulating defecation. Any disturbances in function here will result in serious nutritional deficiencies and problematic gut discomfort and possibly constipation.

A complete and satisfying morning bowel movement is crucial to energy levels. Stagnation of the bowel rebounds as stagnation of bio- energetics, as a bowel that is overburdened and backed up prevents the complete absorption of dietary vitamins and minerals. A sluggish bowel creates a sluggish body. Optimal colon function prevents a toxic build-up, ensures appropriate assimilation of nutrients and thereby generates and supports energy and vitality.

Food allergies

Food allergies can be seriously debilitating. People with unrecognized and unmanaged food allergies or intolerances feel unwell much of the time, and therefore may never associate their health problems back to the offending foods. I often find that clients with food allergies or intolerances crave the very foods to which they are intolerant. This is not so surprising when we consider that stress chemicals, such as adrenalin, cortisol and endorphins are released after ingesting the allergic food. The foods most commonly known to illicit 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, fluid retention, dark circles under the eyes, frequent urination and excessive thirst. In addition symptoms  specific to the brain and nervous system include, mental exhaustion, poor concentration, insomnia, dizziness, irritability, headache and resistant and recurring fatigue. Just one of these symptoms is physiologically tiring, but a collection of them positively exhausting. Absorption of nutrients from food is also seriously affected due to gut permeability and irritation which so often goes hand in hand with food allergy. Dietary intake of many nutrients is also frequently restricted due simply to avoidance of large food groups.

The darting, restless mind

Incessant mental chatter is truly tiring, and can become a persistent saboteur of our precious energy reserves. A restless, busy mind that never stops darting here and there, always thinking ahead, rarely giving us a quiet moment, is exhausting. An overly busy mind keeps us in a state of heightened anxiety, it keeps our nervous system on red alert, always anticipating the next move, always ready for action. It also prevents us from falling asleep or wakes us in the early hours, a pest and dangerous irritant to our nervous system. Constant mental chatter also clouds our mind, prevents clarity of thought and interferes with memory recall.

A quiet revival

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

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

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

Energy boosters

Diet -Making each meal a nutritional opportunity

The best way to obtain all the nutritional requirements we need to manufacture and maintain appropriate cellular energy is through our diets. Although, important to bear in mind, there will always be periods in our lives when due to work pressures, or family or study commitments, we will need the added support of supplements and the gentle assistance of herbal medicine. (Advice to follow)

A day in the life of a happy mitochondria

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

Revival muesli

This recipe is a base to which you can imaginatively and deliciously add to and enhance: e.g.wheatgerm, lecithin, walnuts, almonds, dried figs, 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 (a naturopathic squirt equals 5ml) a dollop of “real yoghurt” containing acidophilus and bifidus (sugar-free), some fresh fruit and soy or rice milk or apple and pear juice to moisten. Alternatively cook with small amount water and eat hot, as a muesli-porridge. This is especially gorgeous with hot soy milk, dollop of yoghurt and baked plums.

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

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

A lunch that will enhance your energy levels should include a huge salad or generous serving of vegetables, a small amount of protein, plus if desired for extra calories and energy, a form of high fibre complex 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 tofu burger and tabouli in a pita bread, a baked potato with tahini and salad. Try to concentrate on raw if possible. That is, if a salad sandwich is the only option it should be a huge salad, with the bread merely functioning to hold it all together. And think laterally and imaginatively when it comes to composing a salad. 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 both green and orange, small serve of protein, keep red meat to an absolute minimum; instead look to beans, legumes ,fish, free-range chicken and soy products (tofu, tempeh,soy beans miso). The protein component of our diet is a small but important consideration. Protein is essential for the creation of neurotransmitters, such as dopamine and noradrenalin. If you are not trying to lose weight, also add in some complex 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 vary your grains. The same principle applies to breakfast and lunch.

* Remember that ATP is adenosine triphosphate, cellular energy)

Pick-me-up tips

Mid-afternoon revival blend It is 3pm and your brain is totally fatigued. (There actually is such a term 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 the 3.o’clock mark) and your blood sugar levels are not too low (you’ve followed the above dietary guidelines), try this essential oil pick-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 and inhale the vapour.Alternatively, place a few drops on a tissue and inhale. The inhaled oil will be absorbed into the nasal passages and picked up by the olfactory receptors that pass information to the limbic 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 or caffeine based, think active! Movement of muscles in normal activity is important to blood circulation, and many of us who sit down all day start to feel sluggish as circadian (daily rhythm) patterns usually slow down after lunch. Tissues can only be fed with the nutrients in your food if the blood supply is adequate, and it is exercise which promotes blood flow and oxygenation. Indeed, exercise simultaneously transports oxygen and nutrients into cells and enhances movement of carbon dioxide and waste products from the tissues to the bloodstream and organs that remove waste from the body. Exercise also stimulates the process of digestion, absorption, metabolism and elimination. If the brain is deprived of oxygen, the mitochondria in the nerve cells cannot produce energy efficiently.

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

Vitamins and minerals

Vitamin B

All the B vitamins, especially vitamins B5 and  B6, (which together with vitamin C are important for the production of adrenal gland hormones, adrenalin and noradrenalin), plus the minerals magnesium, potassium, iron and coenzyme Q10 are the key components for boosting flagging energy reserves. As a naturopath, I often feel embarrassed at the number of times I have to recommend a high potency vitamin B complex to exhausted clients, but this is not just bland, blanket prescribing. We cannot manufacture adequate cellular energy without most of the B vitamins, and others act as synergistic helpers For example to utilize the nutrients from a largely carbohydrate meal we specifically need vitamin B1, B3, B5 and magnesium. However if we only supplemented with these particular B’s and didn’t “back up” with a good all rounder B complex we would soon run out of reserves. The very least we can do when feeling tired is to invest in a top quality B complex formula, ensuring it contains at least 50mg of all the B vitamins.(Although folic acid and B12 will be in milligrams and should provide  a minimum of 400mcg and 100mcg respectively.)

Vitamin C

As alluded to vitamin C is also a vital component of providing the key nutrients for adrenal gland function, so we need to also add to our B complex regime a top quality vitamin C complex which contains a good dollop of bioflavanoids. Indeed, vitamin C is most highly concentrated in the adrenal glands, and also found in the pituitary gland, brain and eye lens. Prolonged stress depletes vitamin C in the adrenals and in the blood. Vitamin C is also required for the conversion of the essential amino acid tryptophan to serotonin, an important neurotransmitter which has a relaxing, calming and uplifting effect on the central nervous system. Important to note too, that vitamin C helps reduce reactions to food allergies by decreasing the secretion of histamine, this naturally has a significant impact on energy levels.

Magnesium

Another quick glance at the equation for cellular energy shows the major role of magnesium in the production of ATP. The entire, delicately intricate process of producing a unit of energy is ultimately a magnesium dependent mechanism. Magnesium is mainly involved in energy production at the Krebs Cycle stage where it plays plays a major role turning protein, carbohydrates and fats from our diet into energy. Without sufficient magnesium, an essential ingredient in this cycle is missing and adequate energy cannot be produced. As we have seen, magnesium is severely affected by stress. A combination of a magnesium deficiency and stress can create a vicious cycle. This is due to the fact that the adrenal glands secrete additional cortisol under stress which also interferes with magnesium absorption. Even a mild magnesium deficiency predisposes a susceptibility to stress which in turn may induce or exacerbate the magnesium deficiency. Magnesium is also a key nutrient used to treat chronic fatigue syndrome (CFS), particularly the bone-tiredness experienced by so many chronic fatigue sufferers. This mineral is crucial in enabling muscles to uptake creatine, which boosts the growth of lean muscle tissue and enables the muscle to increase its uptake of protein and water, leading to stronger muscles. Creatine is also a vital ingredient of ATP manufacture, yielding energy to muscle cells and enabling us to expand and contract muscles efficiently. Energy from creatine cannot be obtained where a magnesium deficiency exists. Thus, magnesium has a fairly direct role in 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 vitamin C and bioflavanoids (1000mg), plus magnesium, at approximately 600 mg per day. Be careful to ensure you choose a magnesium supplement with a combination of magnesium orotate and magnesium aspartate.  Magnesium orotate (Vit B13) is more efficient in transporting magnesium into the mitochondria, the power house of cell where ATP is manufactured. Magnesium aspartate is more appropriate to move magnesium into the cytoplasm (fluid) of the cell, where it is critical for improving oxygen utilization in all muscle tissue and increases creatine phosphate.  Also if you feel your iron intake is less then desirable or experience heavy periods,  check iron levels and supplement if required; 15mg iron diglycinate or ferrous fumerate three times per day, 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 the B vitamins. Many of these key nutrients are found concentrated in brewers yeast, wheat germ, molasses, eggs, yoghurt, and green leafy vegetables. So as well as supplementing in times of increased demands, we really should try to incorporate these foods into our weekly dietary regime. I guarantee that a combination of 1 teaspoon of brewers yeast mixed into soy milk or yoghurt, with 1 tablespoon lecithin, wheat germ and blackstrap molasses will have you sparkling with health and vitality within a week or so, as well as having a visible impact of the health of your hair, skin and nails! If you have a sensitive stomach or are prone to candida may need to delete the yeast component.

The Sparkle Shake

½ cup apple or pear juice 1 banana ½ cup yoghurt ½ cup soy milk 1 teaspoon blackstrap molasses   1 teaspoon brewer’s yeast 1 teaspoon lecithin granules 1 teaspoon wheat germ 1-2 teaspoons raw honey 1/3 teaspoon kelp powder (optional)

Blend together all ingredients until smooth .This smoothie can be adapted to suit your own taste. If a particular ingredient in the drink does not appeal or is not well tolerated, avoid it and substitute something more appealing. Other fruits or juices can be used, or no juice and just soy milk. Make it work for you.

Herbal medicine and mental prowess

The herbal kingdom is particularly generous in providing us with an abundant array of choices to boost our energy reserves. The herbs from which we would normally select to treat fatigue are classified as  adaptogenic herbs, examples being, Siberian ginseng, Withania and Gota Kola. Adaptogens are similar to old-fashioned tonics, and are often prescribed at times in our lives when stress is high or during particularly difficult times of change. By strengthening the adrenal glands, the adaptogenic herbs enable the body to cope with the adverse effects of long-term stress. They help us to avoid reaching a point of collapse, or “adrenal exhaustion” My favourite adaptogenic herb is Siberian ginseng. This is essentially a restorative herb, increasing energy and resistance in these who are debilitated or stressed. Clinical trails with Siberian ginseng have shown increased mental and physical performance and stamina. We also have a wonderful group of brain tonic herbs (some of which are also adaptogens) that can improve memory, 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 this frustrating mental cloudiness.

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

Bacopa (Bacopa monnieri)

This gorgeous herb is also known by its Sanskrit name of Brahmi, has in recent years has received a great deal of interest for its reputation as a brain and nerve tonic. Traditionally we have used Bacopa for improving memory, concentration and learning, especially where stress is present. It is also valuable for the treatment of nervous exhaustion and conditions where anxiety may play a part, such as irritable bowel syndrome.

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

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

Ginkgo biloba

Ginkgo works in different ways to Bacopa, but similarly improves memory and banishes mental fatigue. Being a circulatory stimulant, Ginkgo improves blood supply to the brain and therefore enhances oxygen supply to the nervous tissue. Extracts of Gingko are used to treat cerebral insufficiency 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, inhibiting platelet aggregation, (stops cells sticking together) and has been used with some success in treatment of dementia due to neuronal degeneration, by decreasing oxidative damage. It is used in western medicine to treat Alzheimer’s disease.

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

Contraindications - The use of Ginkgo is contraindicated in those using Aspirin, Warfarin and Haloperidol and should be discontinued seven days prior to surgery.

Brain booster herbal blend

An example of a herbal mix I may put together at the clinic to treat a tired 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 seed or vervain could be substituted or if there was a history of long-term chronic fatigue withania or astragalus would be used instead of Siberian 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 measures should have us bursting at the seams with vitality. Let’s make a last minute 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 and time-out regime. Don’t settle for less than vital! A life brimming with vitality, energy and radiance is within the reach of everyone. Don’t hesitate, you can do it!