| Top Ten Tips for Overcoming Fatigue Naturally |
 1. Drink at least 2 litres of water each day; remember simple dehydration is a frequent cause of fatigue. It takes water to transport nutrients, to chew and digest food, to create blood, to move muscles, to breathe, to think!2. Optimize the nutritional benefits from your diet-make your diet work for you not against you-vary your grains (don’t over rely on wheat), include at least 7-8 green and orange vegetables, and at least three pieces of fruit a day 3. Never skip breakfast-eat a high-fibre wholegrain breakfast daily. What you eat for breakfast determines how you will feel for the rest of the day 4. Decrease stimulants; i.e caffeine, alcohol, sugar. Try eliminating tea and coffee entirely for two weeks and notice the difference in your quality of sleep and energy levels 5. Eliminate refined carbohydrates (i.e. white bread, processed cereals, cakes and biscuits); these are empty foods and energy robbers and frequently result in a mid-afternoon slump and shakiness 6. Check for food allergies and sensitivities; symptoms can include poor concentration, irritability, abdominal pain, headache, sinusitis, excessive thirst and dark circles under the eyes 7. Obtain a minimum of seven hours sleep each night. If insomnia is a problem use appropriate nutrients, relaxing herbs and mediation to encourage restorative sleep. A nationwide sleep-debt is becoming the norm! 8. Make a commitment to an exercise regime of your choice (brisk walking is fine), 45 minutes per day, five days per week. Aerobic exercise increases levels of the neurotransmitters dopamine, noradrenalin and serotonin, all of which have a positive effect on mood and energy 9. If stress is a problem, additional nutritional supplements (such as magnesium, the vitamin B group, vitamin C) and herbal medicine may be, temporarily, necessary to protect against adrenal exhaustion 10. Slow down thinking, incessant mental chatter is exhausting! Find a meditation technique that works for you. |
