New Year, New You!
Tired of being tired?
It’s that time of year again isn’t it? It’s been ages since we saw any sunlight and the summer holiday feels like it happened in another life. For many of us energy levels tend to be at a bit of a low ebb in February. However it is important to distinguish between normal fatigue and abnormal tiredness. If you seem to constantly have less energy than your friends or colleagues then there may be something wrong which requires attention. . This month we’re going to be looking at some of the most common causes of low energy.
Nutrient Deficiencies
Nutrient deficiencies are a common cause of low energy. Water is a particularly important nutrient and even a small change in our hydration levels can have a big effect on our energy. It is also important to ensure that you are eating enough calories especially carbs (something that may be an issue if you are exercising a lot). Deficiencies in vitamins and minerals such as the B vitamins, Magnesium and Co-Enzyme Q 10 is another factor. All of these nutrients act as catalysts in the energy production process so if they are absent or not available in the diet in sufficient quantities then energy production can suffer. To ensure an adequate supply of these nutrients eat plenty of wholegrains, pulses such as beans and lentils and green leafy vegetables. You may also find it helpful to boost levels with a good quality supplement
Imbalanced Blood Sugar Levels
If your energy tends to ebb and flow throughout the day then you may well be suffering from imbalanced blood sugar levels. Sugary foods, alcohol, caffeine and carbs such as white bread and rice cause a rapid rise in blood sugar. This is seen as a stressful situation for the body which then quickly acts to bring them down, usually to suboptimal levels. When our sugar levels drop we then start to crave more carbs or sugar thus repeating the cycle. To address this problem ensure that you eat every 3 hours, cut down on the sugar, alcohol and caffeine containing drinks and switch refined carbs for wholemeal versions
Adrenal Stress
We all know that we can feel tired when we’re under a lot of pressure, but when stress goes on for a long time, the hormones produced by the body to help us cope can essentially run out leaving us with a number of different health complaints including chronic fatigue. Following the advice on blood sugar management above and taking an individualised supplement programme can be extremely helpful. Tests are also available to assess the extent to which adrenal stress is effecting you and to provide advice on the most effective treatment. For more information contact me on 01727 764 832
Underactive Thyroid
This is a common but extremely underdiagnosed condition. Symptoms of an underactive thyroid include weight gain, fatigue, lowered immunity, lowered mood, decreased interest in sex and sensitivity to changes in temperature. Some of you may have suspected that a low thyroid might be the cause of your problems but even if you’ve had a normal result from your doctor you may still have an issue. The problem is that most doctors check our thyroxine levels (T4) and don’t check for the active thyroid hormone T3. If you’re not converting your T4 to T3 (something which happens very commonly at times of stress) then your will be experiencing the symptoms of an underactive thyroid regardless of your T4 levels. For details of tests which assess both T4 and T3 visit www.thenutritionlink.co.uk or contact me on 01727 764 832
Food Intolerances and Digestive Difficulties
Poor digestion often means poor absorption of nutrients which can impact energy levels. Gut infections such as candida albicans, pathogenic bacteria and parasites can exacerbate this situation by damaging the gut lining further impairing absorption. A damaged gut may also allow toxins to escape into the blood stream which can make us feel below par and food intolerances make a lot of work for our immune systems and can leave us feeling sapped of energy. If digestion seems like it might be an issue for you then a food intolerance test and a test to screen for gut infections could be very worthwhile.
Recipe for Energy – Super Food Salad
2 tablespoons of cooked cous-cous or quinoa
2/3 head of broccoli cut into bite-sized florets and lightly cooked
120g frozen peas cooked
¼ cucumber cut into slim batons
100g good quality feta cheese
Handful of alfalfa sprouts
2 tablespoons of roasted seeds
½ an avocado, cut into pieces
2 dessertspoons of lemon juice
4 desserspoons of olive oil
Salt and pepper
Mix together all ingredients and enjoy!
Is nutrition the missing link to your health?
www.thenutritionlink.co.uk
Tel: 01727 764 832
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