It’s estimated that nearly 80% of people admit they feel tired, fatigued or exhausted most of the time. Oftentimes, low energy and fatigue is mistakenly associated with getting older. Contrary to popular belief, low energy and fatigue are not inevitable consequences of aging and getting older.
Causes of Fatigue
Most of us know what it’s like to feel tired. But when you’re constantly suffering from a lack of energy and fatigue, it’s time to dig deeper and identify the root causes why you’re lacking energy.
- Hypothyroidism (low or sluggish thyroid function), Hashimoto’s disease
- Diabetes, blood sugar instability, insulin resistance
- EMF sensitivity, EMF and EMR exposure from WiFi, cell towers, smart meters, smart appliances, earbuds, wearable devices, computers, screens, smart phones and bluetooth
- Environmental pollutants, exposure to chemicals, endocrine disruptors, a high toxic load, blocked detox pathways
- Nutrient deficiencies
- Dental infections, leaky infected root canaled teeth, gingivitis, periodontal disease
- Heart disease
- Heavy metal toxicity (lead, mercury, aluminum, arsenic, cadmium, plus others)
- Infections zap energy and compromise immune function (viral infections such as Epstein Barr, covid and CMV, fungal infections, SIBO, SIFO, chronic UTIs, yeast and Candida overgrowth, and parasites)
- Iron anemia
- Lack of time spent in nature
- Low testosterone
- Food sensitivities, poor diet
- Sleep apnea, which results in low oxygen and fatigue
- What you read, listen to and watch, who you surround yourself with, unfulfilled occupation, toxic relationships
- Mold toxicity, mycotoxin illness, Lyme disease
- Poor posture can amplify fatigue due to the bodies unnecessary expenditure of energy to keep the body erect.
- Sleep deprivation, disrupted circadian rhythms
- OTC and prescription drugs, antibiotic overuse
- Stress, adverse childhood events (ACEs), unresolved traumas and emotional discourse
- Lack of sunlight exposure
Many people rely on stimulants such as sugar, energy drinks (that are laced with sugar, artificial sweeteners, pesticides, contaminated water and toxic chemicals), psycho-stimulating recreational drugs, OTC and Rx drugs, and an excessive intake of caffeinated beverages in an attempt to boost energy. In reality, these provide a false sense of energy. There is a better and healthier way to boost your energy naturally!
How to Boost Energy and Fight Fatigue Naturally
Below you’ll find several tips and solutions that will shift your energy 180° and put an end to fatigue! Select one or two bullet points from the list. Commit to put forth determined and dedicated action into those one or two changes and notice how you feel. Be consistent. Next week add one or two more items from the list.
Use Food as Medicine to Boost Energy and Fight Fatigue Naturally
- First meal of the day to include ample protein and fat. The amino acids found in protein are precursors that activate feel-good neurotransmitters, stabilize blood sugar, fuel your brain, increase drive, energy and alertness.
- Are you dehydrated? Dehydration is one of the first signs of fatigue. The simple act of drinking more water can boost energy naturally. Drink a minimum of half your weight in water to insure optimal oxygenation to tissues by building blood volume.
- Balance electrolytes. Add a pinch of Celtic, Redmond’s or Himalayan Sea salt to water.
- Sip on green, oolong, black, white or yerba mate tea before 2pm. Use caffeine wisely. Too much caffeine provides false energy, stimulates the adrenals, negatively affects sleep and amplifies anxiety.
- Stop snacking throughout the day.
- Poorly planned vegan or vegetarian diets directly affect energy levels, and are often deficient in amino acids, omega-3 fatty acids, and vital nutrients including zinc and vitamin B12.
- Avoid energy-zappers: sugar, soda, energy drinks, gluten, grains, GMOs, industrial seed oils (canola, soy, safflower, corn, sunflower, grapeseed), sugar-filled fruity yogurts, Pam cooking spray, fast food and processed foods that zap energy, increase inflammation (and your waist line), spike insulin, intensify cravings, and deplete the adrenals
- Identify hidden food sensitivities. Eating inflammatory foods that your body is sensitive to will leave you feeling exhausted and tired.
Fix Your Lifestyle & Environment to Boost Energy and Fight Fatigue Naturally
- Test to assess and get your blood work done annually.
- Rule out underlying viral infections, (Epstein-Barr, CMV, hepatitis), autoimmune disorders, infections (parasites, bacterial, fungi, mycotoxins, Candida), toxic load, food sensitivities, mold illness, and heavy metal toxicity
- Identify your unique nutrient deficiencies
- Address underlying hormone imbalances, specifically adrenal insufficiency, hypothyroid, Hashimoto’s and low testosterone
- Aim for 7-9 hours of uninterrupted sleep every night. Lights out and in bed by 10pm at the latest. Sleep deprivation negatively affects the adrenals and other hormones, depresses immunity, increases cravings and belly fat, risk of depression, dementia and hypertension.
- Unplug. Take a digital detox from smartphones and screen time. EMFs and WiFi exposure trigger fatigue, tiredness, disrupt sleep, increase psychological stress, hormone problems, symptoms of depression, anxiety and mental health problems. Avoid electronics after sundown.
- Keep cellphones out of the bedroom during sleep
- Spend more time outdoors in nature without your phone.
- Get a daily dose of sunlight exposure, especially withing an hour of waking. Just 20-30 minutes of daily sunlight boosts vitamin D and serotonin (which later converts to melatonin).
- Put an end to multi-tasking, endless commitments and filling your life with noise, non-stop busyness and chaos that only makes the soul more distressed. Schedule less. Your adrenals will thank you.
- Remove environmental pollutants from your home. This will help strengthen your immune system and give you more energy. Stop using dryer sheets, fabric softeners, air fresheners, non-stick Teflon cookware, aerosol sprays, and carpet deodorants.
- Address emotional depression and psychological stressors. Chronic stress drains and depletes energy. Emotions, environment and lifestyle choices affect ever cell in our body, impacting biochemistry and overall health.
- Beware of your thoughts and what you talk about. Change “I’m soooo tired” to “It’s a great day to be alive. I’m feeling energized and alert.” Thoughts transmit an invisible energy that have a profound affect your mental and physical energy and well-being.
- Be mindful of who and what you surround yourself with. If a certain activity or person drains your energy, have the discipline to set healthy boundaries and eliminate that activity or person from your life.
- Observe and notice what sucks the life out of you and drains your energy. Choose activities, people and things that lift you up, make you feel good and boost energy.
- Clear out clutter. Apply feng shui principles to your home and work environment to boost energy.
- Read something positive every night. Listen to something inspiring every morning.
- Meditation sustains energy. Just 5-10 minutes in the morning and again in the evening.
- Aromatherapy. Energizing essential oils that boost energy include lemon, peppermint, rosemary, bergamot, lime, grapefruit
- Listen to your favorite music. Music is a natural healer proven to boost energy, release dopamine and lower cortisol.
- Love what you do. Waking up every morning and looking forward to the day is a natural energy-booster and motivator.
- Practice these daily Detox tips to reduce your toxic load. Over time, toxins accumulate, which are a direct cause of fatigue and lack of energy. Support your detox pathways
- Consider natural therapies such as chiropractic spinal adjustments, biofeedback, cold water immersion, sauna therapy and acupuncture to boost energy
Move Your Body and Exercise to Boost Energy Naturally
- Take a walk outdoors every day and get a natural dose of vitamin D from the sunlight. Wise words from Hippocrates, “Walking is man’s best medicine.”
- Sit less. Stand more. Take a stretch break or a brisk walk. Bounce on a mini trampoline, do periodic posture checks, sun salutations, the 5-Tibetan rites, squats, pushups, lunges, jumping jacks or jump rope to get the blood circulating and boost energy.
- Practice mindful breathing techniques that will revitalize and energize every cell in your body. I used to teach these techniques and many other breathing exercises in seminars that I taught, and the shift in energy was so evident: Breath of fire (strong inhale with forceful exhale through the nose); energy breathing; breath walking; or alternate nostril breathing (activates both hemispheres of the brain).
- Yoga, Tai Chi, stretching, nature walks and Qi Gong promote internal energy, release blocked energy and dissolve physical and emotional tension. Yoga asanas such as backbends and sun salutations are stimulating and boost energy.
- Start your day with the energizing 5 Tibetan Rites, exercises used by Tibetan monks to live long, vibrant and healthy lives. The Tibetans claim that these exercises activate and stimulate the seven key chakras, which stimulate all the glands of the endocrine system. The 5 Tibetan rites are performed in a specific sequence. Start off with 5 reps of the 5 poses every day, then each week add 2 until the goal of 21 is reached. Breathe deeply and fully using your diaphragm inhaling through the nose when the body raises and exhale through the mouth as you return to start position. Take 2 energizing breaths between each rite. The benefits of consistently practicing the 5 Tibetan rites include more energy, less stress, increased chi, calm, clarity and flexibility, better sleep and better posture.
- Need to boost energy before your workout? Lie on your back on a firm surface (not a cushy carpet). Tuck your knees in toward your chest and wrap your arms around your shins. Rock ‘n roll on your spine from the tailbone to the upper spine 10-20 times.
- Follow the exercise principles found in my books, The Power of 4 and Fat Loss Revolution
Nutrients to Boost Energy and Fight Fatigue Naturally
- Optimize your vitamin D level, magnesium, vitamin B12 and other B-vitamins, omega-3s, CoQ10, L-carnitine, L-tyrosine, minerals and electrolytes
- Be aware of the various side effects from any OTC drugs and prescription medications
- Adaptogens help restore harmony and balance, and work uniquely to improve the entire body’s resistance to stress and normalize imbalances. Some of my favorite adaptogens for fighting fatigue and boosting energy are ginseng, Rhodiola rosea and ashwagandha. Avoid adaptogens during pregnancy, breastfeeding or if taking any other medications. Rhodiola can be stimulating and cause insomnia in sensitive people.
Embrace the basics to boost energy and fight fatigue naturally: food as medicine, sunlight, exercise, breathing properly, nature therapy, and nutritional supplement support. These tips will boost mitochondrial biogenesis, improve cellular function, minimize free-radical production, reduce body fat, increase lean muscle mass, slow down age-related deterioration, boost energy and fight fatigue!
The higher your energy level is the more efficient your body will be & the better you feel!